# RAVAGE

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

## Overview

**Length**: 10 weeks  
**Days / week**: 6 days  
**Level**: Intermediate, Advanced  
**Goal**: Muscle  
**Equipment**: Full Gym  
**Session length**: 60 min

RAVAGE is an example program from Geoff Schofield's ebook: [**Resurrecting Your Gains: Finding Your Muscle Growth Formula**](https://www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula).  
The team at [**Boostcamp**](https://www.boostcamp.app/) 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.

**Recommended Schedule**  
- **Monday** - Legs  
- **Tuesday** - Torso  
- **Wednesday** - Bro Day  
- **Thursday** - Legs  
- **Friday** - Torso  
- **Saturday** - Bro Day  
- **Sunday** - Rest

**Geoff's Programming notes for RAVAGE:**

**Who is Ravage designed for?**  
• RAVAGE is for intermediate level lifters to maximize [**hypertrophy**](https://www.boostcamp.app/blogs/ravage-hypertrophy-program) 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**](https://www.boostcamp.app/blogs/master-your-fitness-3-day-full-body-workout-guide) at that stage.

**How many sets per exercise?**  
• 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**](https://www.boostcamp.app/blogs/importance-of-recovery-after-training) well. Can always auto-regulate 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**](https://www.boostcamp.app/blogs/drop-set-super-set-giant-set-techniques-for-lifting), 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**](https://www.boostcamp.app/blogs/training-to-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.

## Who it's for

- Athletes at the Intermediate–Advanced level
- Athletes focused on building muscle size
- Athletes who can train 6 days per week
- Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

## Muscle engagement

| Muscle          | Engagement (%) |
|----------------|----------------|
| Front          | 13.4           |
| Back           | 11.6           |
| Front Delts    | 10.8           |
| Hamstrings     | 11.6           |
| Quadriceps     | 10.1           |
| Glutes         | 9.9            |
| Chest          | 7.0            |
| Triceps        | 6.5            |
| Upper Back     | 5.6            |
| Lower Back     | 4.3            |
| Biceps         | 4.3            |
| Rear Delts     | 4.1            |
| Abs            | 3.4            |
| Lats           | 3.4            |
| Adductors      | 3.2            |
| Neck           | 1.2            |
| Forearms       | 1.1            |

## Week 1 Workouts

### Day 1 · Legs
| #  | Exercise                           | Sets | Reps        | Load |
|----|-----------------------------------|------|-------------|------|
| 1  | Smith Machine Hack Squat          | 1    | 5–10 reps   | @7–8 |
|    |                                   | 2    | 10–15 reps  | @7–8 |
| 2  | Back Extension (Weighted)         | 2    | 8–15 reps   | @8–9 |
| 3  | Walking Lunge                     | 2    | 20–30 reps  | —    |
| 4  | Seated Hamstring Curl             | 2    | 8–12 reps   | —    |

### Day 2 · Torso
| #  | Exercise                           | Sets | Reps        | Load |
|----|-----------------------------------|------|-------------|------|
| Superset | Close Grip Larsen Press        | 3    | 6–8 reps    | @9–10|
|          | Narrow Neutral Pulldown          | 3    | 8–12 reps   | @10  |
| Superset | Smith Reverse Grip Bench         | 2    | 8–12 reps   | @8–9 |
|          | Wide Overhand Pulldown           | 2    | 10–15 reps  | @10  |
| Superset | Cable Crossover                  | 2    | 10–15 reps  | @10  |
|          | 1 Arm Machine Row                | 2    | 10–15 reps  | @10  |
| 4  | Standing Cable Pullover           | 1    | 15–20 reps  | —    |

### Day 3 · Bro Day
| #  | Exercise                           | Sets | Reps        | Load |
|----|-----------------------------------|------|-------------|------|
| Superset | Hammer Curl                      | 2    | 15–20 reps  | @10  |
|          | Tricep Pushdown                  | 2    | 8–15 reps   | @10  |
| Superset | Incline Dumbbell Curl            | 2    | 6–10 reps   | @9–10|
|          | Standing Overhead Extension       | 2    | 8–15 reps   | @10  |
| 3  | Cable Lateral Raise               | 2    | 10–15 reps  | —    |
| 4  | Upright Row (Barbell)            | 2    | 15–20 reps  | @10  |

### Day 4 · Legs
| #  | Exercise                           | Sets | Reps        | Load |
|----|-----------------------------------|------|-------------|------|
| 1  | Back Squat                        | 2    | 8–12 reps   | @8–9 |
| 2  | Romanian Deadlift                 | 2    | 8–10 reps   | @7–9 |
| 3  | Hip Thrust                        | 2    | 12–20 reps  | —    |
| Superset | Seated Hamstring Curl           | 2    | 8–15 reps   | @10  |
|          | Leg Extension                     | 2    | 15–20 reps  | @10  |

### Day 5 · Torso
| #  | Exercise                           | Sets | Reps        | Load |
|----|-----------------------------------|------|-------------|------|
| Superset | Bench Press (Barbell)           | 2    | 8–12 reps   | @8–9 |
|          | Wide Neutral Pulldown            | 2    | 10–15 reps  | @10  |
| Superset | Chest Press (Machine)           | 2    | 6–12 reps   | @9–10|
|          | Helms Row                        | 2    | 10–20 reps  | —    |
| Superset | Seated Shoulder Press (Dumbbell) | 2    | 6–12 reps   | @10  |
|          | Seated Row (Cable)              | 2    | 8–15 reps   | —    |

### Day 6 · Bro Day
| #  | Exercise                           | Sets | Reps        | Load |
|----|-----------------------------------|------|-------------|------|
| Superset | Hammer Curl                      | 2    | 15–20 reps  | —    |
|          | Leaning Overhead Extension        | 2    | 10–15 reps  | @10  |
| Superset | Bicep Curl (Barbell)            | 2    | 8–12 reps   | @9–10|
|          | Tricep Pushdown                  | 2    | 8–15 reps   | @10  |
| 3  | Lateral Raise (Machine)           | 2    | 12–20 reps  | —    |
| 4  | Lu Lateral Raise                   | 2    | 10–15 reps  | @10  |
| 5  | Cable Rear Delt                   | 2    | 15–20 reps  | —    |
| Superset | Neck Flexion                    | 1    | 15–20 reps  | @8–9 |
|          | Wrist Flexion/Extension           | 1    | 15–20 reps  | —    |

Weeks 2–10 are in the app.  
**Download Boostcamp** to follow the full program with auto-progression and built-in coaching notes.