Import-ready template

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.

Days / week
3
Weeks
10
Level
Intermediate
Focus
Hypertrophy

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

Day-by-day schedule

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

Day 1

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

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

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

Frequently Asked Questions

IronFlow is a structured strength training app that helps you follow programs, log workouts, and analyze progress. Import plans from Google Sheets, train on mobile, and manage everything on desktop when needed.

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Ready to run RAMPAGE?

Use this plan