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RAMPAGE

Geoffrey Verity Schofield's 3-day full-body hypertrophy plan from Resurrecting Your Gains, built around hard sets and smart exercise selection. Review the full schedule, then run the template inside IronFlow.

RAMPAGE
Days / week
3
Weeks
10
Level
Intermediate
Focus
Hypertrophy

Fit check

Is RAMPAGE right for you?

A Intermediate Hypertrophy plan for 3 training days per week. Confirm the schedule and equipment below before starting.

Who it is for

Lifters at Intermediate level who want a Hypertrophy plan and can train 3 days per week.

Choose another program if

Your schedule or training needs do not match 3 days per week and the listed equipment: Barbell, Dumbbell, Cable, Machine, Bodyweight.

Program at a glance

Geoffrey Verity Schofield's 3-day full-body hypertrophy plan from Resurrecting Your Gains, built around hard sets and smart exercise selection.

Max lifts
No max lift setup required before starting
Equipment
BarbellDumbbellCableMachineBodyweight
What you are committing to
Days / week
3 training days each week
Weeks
10 programmed weeks
Sample week
Week 1

Program shape

See how many planned work sets each week contains and how the block is paced over time.

Weekly volume

Planned work sets from the stored template

work sets

Program length

Each block represents one programmed week

10
weeks

Relevant alternatives

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Dr. Swole 4 Day Upper Lower

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More tools

Explore the other training tools

Training tool

E1RM calculator

Estimate a practical one-rep max from weight, reps, and RPE.

Training tool

RPE ↔ % converter

Convert target RPE into working percentages and back again.

Training tool

Warmup planner

Build a simple warmup ladder from your top working set.

Day-by-day schedule

Every exercise below comes from the importable template currently stored in the app.

Day 1

Full Body A

11 exercises
Incline Bench Press (Dumbbell)
2 x 6-8 @ RPE 10
Wide Neutral Pulldown/Pullup
2 x 10-15 @ RPE 10
Leg Press
3 x 10-15 @ RPE 8.5

Source intensity: RPE 8-9

Helms Row
2 x 10-20

2-3 sets, failure + partials

Arnold Press
2 x 8-12 @ RPE 8.5

Source intensity: RPE 8-9

Romanian Deadlift
2 x 8-10 @ RPE 8
Standing Cable Pullover
2 x 15-20

2-3 sets, failure + partials

Upright Row
2 x 12-15 @ RPE 10
Pec Deck (Machine)
1 x 10-15 @ RPE 10
Skiers
1 x 10-15

1-2 sets, failure + partials

Hanging Leg Raise
2 x 10-20
Day 2

Full Body B

10 exercises
Bench Press (Barbell)
2 x 8-10 @ RPE 8.5

Source intensity: RPE 8-9

Narrow Neutral Pullups
2 x 8-10 @ RPE 10
Front Squat (Barbell)
2 x 6-8 @ RPE 8.5

Source intensity: RPE 8-9

1 Arm Machine Row
2 x 10-15

2-3 sets, failure + partials

Seated Shoulder Press (Dumbbell)
2 x 6-10 @ RPE 8.5

Source intensity: RPE 8-9

Back Extension (Weighted)
2 x 10-12 @ RPE 8.5

Source intensity: RPE 8-9

Tricep Rope Push Down (Cable)
2 x 12-15 @ RPE 10
Lateral Raise (Cable)
2 x 12

2-3 sets of 12 reps (fail around 8-10 reps, then do partials to get to 12)

Spider Curl
2 x 12

2-3 sets of 12 reps (fail around 8-10 reps, then do partials to get to 12)

Cable Crunch
2 x 10-20
Day 3

Full Body C

10 exercises
Smith Reverse Grip Bench
2 x 8-12 @ RPE 8.5

Source intensity: RPE 8-9

Wide Overhand Pulldown
2 x 10-12 @ RPE 10
Platz Squat
3 x 8-12 @ RPE 8.5

Source intensity: RPE 8-9

Yates Row
2 x 12-15 @ RPE 8.5

Source intensity: RPE 8-9

Klokov Press
2 x 8-12 @ RPE 8.5

Source intensity: RPE 8-9

Good Mornings
2 x 12-15 @ RPE 8.5

Source intensity: RPE 8-9

Overhead Tricep Extension (Cable)
2 x 12-15 @ RPE 10
Incline Dumbbell Curl
2 x 8-12 @ RPE 10
Lateral Raise (Dumbbell)
2 x 12-15

2-3 sets, failure + partials

Pallof Press
2 x 10-20

Progression contract

How it progresses

Automatic rule

When it changes

after each completed week · when all sets reach the top of the rep range

What changes

Only the opening week is stored for this 10-week program; use the source guidance for later weeks.

After success or failure

Use the source program's success criteria to decide whether to advance, hold, or repeat.

Deloads

No separate deload or taper is encoded in this template.

Questions about RAMPAGE

The stored template has 3 training days per week. Check the day-by-day preview before you start.

The catalog describes 10 programmed weeks. The schedule preview is generated from the same plan data used in the app.

This template declares a supported progression rule. After the required workout state is complete, IronFlow can use the rule to evaluate the next step.

No. You can select and start the template in guest mode; signing in is optional for sync and backup.

Ready to run RAMPAGE?

Use this plan