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RAVAGE

by Geoffrey Verity Schofield
5,243 athletes joined

6x/week intermediate hypertrophy program from Geoff Schofield's Resurrecting Your Gains ebook

4.47
(182 ratings)

PROGRAM DESCRIPTION

RAVAGE is an example program from Geoff Schofield's ebook: Resurrecting Your Gains: Finding Your Muscle Growth Formula.

The team at Boostcamp strongly recommends reading the ebook to learn evidence-based principles for training and nutrition, as well as to get the most out of the RAVAGE program. Audio-book is included.

RAVAGE is a 6X per week hypertrophy program for intermediate lifters. This is a toned down version of Geoff's own training routine that he's done for the past year to make massive gains.

Recommended Schedule

  • Monday - Legs

  • Tuesday - Torso

  • Wednesday - Bro Day

  • Thursday - Legs

  • Friday - Torso

  • Saturday - Bro Day

  • Sunday - Rest

Read more below on the detailed program guide.

PROGRAM OVERVIEW

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Days Per Week
    6 days
  • Time Per Workout
    60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
2
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
2
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
2
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
2
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
5-10 reps
RPE 7-8
2
Back Extension (Weighted)
1
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
2
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
2
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
2
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
2
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
5-10 reps
RPE 7-8
2
Back Extension (Weighted)
1
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
3A
Cable Crossover
2
10-15 reps
RPE 10
3B
1 Arm Machine Row
2
10-15 reps
RPE 10
4
Standing Cable Pullover
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
3A
Cable Crossover
2
10-15 reps
RPE 10
3B
1 Arm Machine Row
2
10-15 reps
RPE 10
4
Standing Cable Pullover
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
3A
Cable Crossover
2
10-15 reps
RPE 10
3B
1 Arm Machine Row
2
10-15 reps
RPE 10
4
Standing Cable Pullover
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
3A
Cable Crossover
2
10-15 reps
RPE 10
3B
1 Arm Machine Row
2
10-15 reps
RPE 10
4
Standing Cable Pullover
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
1
6-8 reps
RPE 9-10
1B
Narrow Neutral Pulldown
1
8-12 reps
RPE 10
2A
Smith Reverse Grip Bench
1
8-12 reps
RPE 8-9
2B
Wide Overhand Pulldown
1
10-15 reps
RPE 10
3A
Cable Crossover
1
10-15 reps
RPE 10
3B
1 Arm Machine Row
1
10-15 reps
RPE 10
4
Standing Cable Pullover
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
3A
Cable Crossover
2
10-15 reps
RPE 10
3B
1 Arm Machine Row
2
10-15 reps
RPE 10
4
Standing Cable Pullover
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
3A
Cable Crossover
2
10-15 reps
RPE 10
3B
1 Arm Machine Row
2
10-15 reps
RPE 10
4
Standing Cable Pullover
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
3A
Cable Crossover
2
10-15 reps
RPE 10
3B
1 Arm Machine Row
2
10-15 reps
RPE 10
4
Standing Cable Pullover
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 reps
RPE 10
3A
Cable Crossover
2
10-15 reps
RPE 10
3B
1 Arm Machine Row
2
10-15 reps
RPE 10
4
Standing Cable Pullover
1
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
1
6-8 reps
RPE 9-10
1B
Narrow Neutral Pulldown
1
8-12 reps
RPE 10
2A
Smith Reverse Grip Bench
1
8-12 reps
RPE 8-9
2B
Wide Overhand Pulldown
1
10-15 reps
RPE 10
3A
Cable Crossover
1
10-15 reps
RPE 10
3B
1 Arm Machine Row
1
10-15 reps
RPE 10
4
Standing Cable Pullover
1
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
RPE 10
1B
Tricep Pushdown
2
8-15 reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 reps
RPE 10
3
Cable Lateral Raise
2
10-15 reps
-
4
Upright Row (Barbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
RPE 10
1B
Tricep Pushdown
2
8-15 reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 reps
RPE 10
3
Cable Lateral Raise
2
10-15 reps
-
4
Upright Row (Barbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
RPE 10
1B
Tricep Pushdown
2
8-15 reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 reps
RPE 10
3
Cable Lateral Raise
2
10-15 reps
-
4
Upright Row (Barbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
RPE 10
1B
Tricep Pushdown
2
8-15 reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 reps
RPE 10
3
Cable Lateral Raise
2
10-15 reps
-
4
Upright Row (Barbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
15-20 reps
RPE 10
1B
Tricep Pushdown
1
8-15 reps
RPE 10
2A
Incline Dumbbell Curl
1
6-10 reps
RPE 9-10
2B
Standing Overhead Extension
1
8-15 reps
RPE 10
3
Cable Lateral Raise
1
10-15 reps
-
4
Upright Row (Barbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
RPE 10
1B
Tricep Pushdown
2
8-15 reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 reps
RPE 10
3
Cable Lateral Raise
2
10-15 reps
-
4
Upright Row (Barbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
RPE 10
1B
Tricep Pushdown
2
8-15 reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 reps
RPE 10
3
Cable Lateral Raise
2
10-15 reps
-
4
Upright Row (Barbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
RPE 10
1B
Tricep Pushdown
2
8-15 reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 reps
RPE 10
3
Cable Lateral Raise
2
10-15 reps
-
4
Upright Row (Barbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
RPE 10
1B
Tricep Pushdown
2
8-15 reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 reps
RPE 10
3
Cable Lateral Raise
2
10-15 reps
-
4
Upright Row (Barbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
15-20 reps
RPE 10
1B
Tricep Pushdown
1
8-15 reps
RPE 10
2A
Incline Dumbbell Curl
1
6-10 reps
RPE 9-10
2B
Standing Overhead Extension
1
8-15 reps
RPE 10
3
Cable Lateral Raise
1
10-15 reps
-
4
Upright Row (Barbell)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift
2
8-10 reps
RPE 7-9
3
Hip Thrust
2
12-20 reps
-
4A
Seated Hamstring Curl
2
8-15 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift
2
8-10 reps
RPE 7-9
3
Hip Thrust
2
12-20 reps
-
4A
Seated Hamstring Curl
2
8-15 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift
2
8-10 reps
RPE 7-9
3
Hip Thrust
2
12-20 reps
-
4A
Seated Hamstring Curl
2
8-15 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift
2
8-10 reps
RPE 7-9
3
Hip Thrust
2
12-20 reps
-
4A
Seated Hamstring Curl
2
8-15 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
1
8-12 reps
RPE 8-9
2
Romanian Deadlift
1
8-10 reps
RPE 7-9
3
Hip Thrust
1
12-20 reps
-
4A
Seated Hamstring Curl
1
8-15 reps
RPE 10
4B
Leg Extension
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift
2
8-10 reps
RPE 7-9
3
Hip Thrust
2
12-20 reps
-
4A
Seated Hamstring Curl
2
8-15 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift
2
8-10 reps
RPE 7-9
3
Hip Thrust
2
12-20 reps
-
4A
Seated Hamstring Curl
2
8-15 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift
2
8-10 reps
RPE 7-9
3
Hip Thrust
2
12-20 reps
-
4A
Seated Hamstring Curl
2
8-15 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 reps
RPE 8-9
2
Romanian Deadlift
2
8-10 reps
RPE 7-9
3
Hip Thrust
2
12-20 reps
-
4A
Seated Hamstring Curl
2
8-15 reps
RPE 10
4B
Leg Extension
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
1
8-12 reps
RPE 8-9
2
Romanian Deadlift
1
8-10 reps
RPE 7-9
3
Hip Thrust
1
12-20 reps
-
4A
Seated Hamstring Curl
1
8-15 reps
RPE 10
4B
Leg Extension
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 reps
RPE 10
2A
Chest Press (Machine)
2
6-12 reps
RPE 9-10
2B
Helms Row
2
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Seated Row (Cable)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 reps
RPE 10
2A
Chest Press (Machine)
2
6-12 reps
RPE 9-10
2B
Helms Row
2
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Seated Row (Cable)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 reps
RPE 10
2A
Chest Press (Machine)
2
6-12 reps
RPE 9-10
2B
Helms Row
2
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Seated Row (Cable)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 reps
RPE 10
2A
Chest Press (Machine)
2
6-12 reps
RPE 9-10
2B
Helms Row
2
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Seated Row (Cable)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-12 reps
RPE 8-9
1B
Wide Neutral Pulldown
1
10-15 reps
RPE 10
2A
Chest Press (Machine)
1
6-12 reps
RPE 9-10
2B
Helms Row
1
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 10
3B
Seated Row (Cable)
1
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 reps
RPE 10
2A
Chest Press (Machine)
2
6-12 reps
RPE 9-10
2B
Helms Row
2
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Seated Row (Cable)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 reps
RPE 10
2A
Chest Press (Machine)
2
6-12 reps
RPE 9-10
2B
Helms Row
2
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Seated Row (Cable)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 reps
RPE 10
2A
Chest Press (Machine)
2
6-12 reps
RPE 9-10
2B
Helms Row
2
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Seated Row (Cable)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 reps
RPE 10
2A
Chest Press (Machine)
2
6-12 reps
RPE 9-10
2B
Helms Row
2
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
3B
Seated Row (Cable)
2
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-12 reps
RPE 8-9
1B
Wide Neutral Pulldown
1
10-15 reps
RPE 10
2A
Chest Press (Machine)
1
6-12 reps
RPE 9-10
2B
Helms Row
1
10-20 reps
-
3A
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 10
3B
Seated Row (Cable)
1
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
-
1B
Leaning Overhead Extension
2
10-15 reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
-
4
Lu Lateral Raise
2
10-15 reps
RPE 10
5
Cable Rear Delt
2
15-20 reps
-
6A
Neck Flexion
1
15-20 reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
-
1B
Leaning Overhead Extension
2
10-15 reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
-
4
Lu Lateral Raise
2
10-15 reps
RPE 10
5
Cable Rear Delt
2
15-20 reps
-
6A
Neck Flexion
1
15-20 reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
-
1B
Leaning Overhead Extension
2
10-15 reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
-
4
Lu Lateral Raise
2
10-15 reps
RPE 10
5
Cable Rear Delt
2
15-20 reps
-
6A
Neck Flexion
1
15-20 reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
-
1B
Leaning Overhead Extension
2
10-15 reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
-
4
Lu Lateral Raise
2
10-15 reps
RPE 10
5
Cable Rear Delt
2
15-20 reps
-
6A
Neck Flexion
1
15-20 reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
15-20 reps
-
1B
Leaning Overhead Extension
1
10-15 reps
RPE 10
2A
Bicep Curl (Barbell)
1
8-12 reps
RPE 9-10
2B
Tricep Pushdown
1
8-15 reps
RPE 10
3
Lateral Raise (Machine)
1
12-20 reps
-
4
Lu Lateral Raise
1
10-15 reps
RPE 10
5
Cable Rear Delt
1
15-20 reps
-
6A
Neck Flexion
1
15-20 reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
-
1B
Leaning Overhead Extension
2
10-15 reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
-
4
Lu Lateral Raise
2
10-15 reps
RPE 10
5
Cable Rear Delt
2
15-20 reps
-
6A
Neck Flexion
1
15-20 reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
-
1B
Leaning Overhead Extension
2
10-15 reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
-
4
Lu Lateral Raise
2
10-15 reps
RPE 10
5
Cable Rear Delt
2
15-20 reps
-
6A
Neck Flexion
1
15-20 reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
-
1B
Leaning Overhead Extension
2
10-15 reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
-
4
Lu Lateral Raise
2
10-15 reps
RPE 10
5
Cable Rear Delt
2
15-20 reps
-
6A
Neck Flexion
1
15-20 reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 reps
-
1B
Leaning Overhead Extension
2
10-15 reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
-
4
Lu Lateral Raise
2
10-15 reps
RPE 10
5
Cable Rear Delt
2
15-20 reps
-
6A
Neck Flexion
1
15-20 reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
15-20 reps
-
1B
Leaning Overhead Extension
1
10-15 reps
RPE 10
2A
Bicep Curl (Barbell)
1
8-12 reps
RPE 9-10
2B
Tricep Pushdown
1
8-15 reps
RPE 10
3
Lateral Raise (Machine)
1
12-20 reps
-
4
Lu Lateral Raise
1
10-15 reps
RPE 10
5
Cable Rear Delt
1
15-20 reps
-
6A
Neck Flexion
1
15-20 reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 reps
-
WHAT PEOPLE ARE SAYING(182 ratings)
Only ratings with written feedback are displayed here.
4.47 / 5
David S.Age 43, Man
6 days ago
7 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
It's a great split. Feel like I get a lot of work done in short days. Sometimes I'll add the bro day to leg or upper day. Which makes for a more intense workout but frees up time if I can't workout 6 days a week. I have been upping the sets as well
Boostcamp UserAge 30, Man
14 days ago
3 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great program, 30-45 mins per day very manageable and fantastic results
Show All Reviews

Geoff's Programming notes for RAVAGE:

Who is Ravage for?

• RAVAGE is for intermediate level lifters to maximize hypertrophy using a 6x/week split

• I don’t recommend RAVAGE for beginners who don’t have 1-2 years of solid training already, probably better to only be in the gym 3-4 days a week at that stage.

How many sets to do?

• 2-3 sets of something is probably the most common set range I write for custom plans. Start on the low side of that, and do the third set when you feel like you are recovering well. Can always autoregulate and go back down to 2 sets. If you’ve found you respond better to higher volumes in the past, 3-4 sets or even 3-5 might be viable especially for movements that are easier on the body.

• Many exercises are done in supersets, which means you alternate between the two exercises. You can do these super-setted with minimal rest if you want, or rest between each movement. I prefer to rest to ensure set quality.

How to progress on weights?

• Use a double progression model whenever you can, that’ll be the simplest way. Double progression, also known as an "evolving rep range" is where instead of doing typical 5 sets of 5 reps, you might try to get 5 sets of 4-6 reps. When you can get six reps on all sets, you add the smallest amount of weight that you can, which should reduce the reps that you can get. Rinse and repeat.

• You could use step loading for the smaller movements like lateral raises, or perhaps progress in range of motion on the chest supported row variations. This is where you stick with the same weight for longer than you really need to, before jumping up later.

How to do "failure + partials" sets?

• How to perform "failure + partials" sets. The goal is to pick a weight where you'll fail a few reps before the rep target, and then do partial reps (attempting full range of motion but failing). For example, if a failure + partial set has a target 12-15 reps, find a weight that you can take to failure for 8-12 reps, then add 2-3 reps with as much range of motion as possible.