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Built-in training planSupports progression engine

RAMPAGE

Geoffrey Verity Schofield's three-day full-body hypertrophy plan from Resurrecting Your Gains. How to use: 1. Train 3 full-body days per week with rest or cardio between sessions. 2. Run the source program with progressive volume and hard bodybuilding effort. 3. Prioritize exercise execution and recovery, then add load or reps when all target sets are solid. This template captures the opening week's split and exercise order for direct import into IronFlow. Review the full schedule, then follow this plan in IronFlow.

Example built-in strength training plan in IronFlow
RAMPAGE
Days / week
3
Weeks
10
Level
Intermediate
Focus
Hypertrophy

[Fit check]

Is RAMPAGE right for you?

Plan profile: Level Intermediate · Focus Hypertrophy · Training days per week: 3. Confirm the schedule and equipment below before starting.

Who it is for

Training level: Intermediate · Plan focus: Hypertrophy · Training days per week: 3

Choose another plan if

This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell, Dumbbell, Cable, Machine, Bodyweight

[Plan at a glance]

Plan at a glance

Geoffrey Verity Schofield's three-day full-body hypertrophy plan from Resurrecting Your Gains. How to use: 1. Train 3 full-body days per week with rest or cardio between sessions. 2. Run the source program with progressive volume and hard bodybuilding effort. 3. Prioritize exercise execution and recovery, then add load or reps when all target sets are solid. This template captures the opening week's split and exercise order for direct import into IronFlow.

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

[Plan shape]

Plan 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 plan

work sets

Plan length

Each block represents one planned week

10
weeks

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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]

Day-by-day schedule

Every exercise below comes from the built-in plan stored in the app.

This plan includes the first week of workouts. Follow the plan guidance for the remaining weeks.

Day 1

Full Body A

11 exercises
Incline Bench Press (Dumbbell)
2 x 6-8 @ RPE 10

Chest

Wide Neutral Pulldown/Pullup
2 x 10-15 @ RPE 10

Back

Leg Press
3 x 10-15 @ RPE 8.5

Quads

Source intensity: RPE 8-9

Helms Row
2 x 10-20

Back

2-3 sets, failure + partials

Arnold Press
2 x 8-12 @ RPE 8.5

Shoulders

Source intensity: RPE 8-9

Romanian Deadlift
2 x 8-10 @ RPE 8

Back

Standing Cable Pullover
2 x 15-20

Full Body

2-3 sets, failure + partials

Upright Row
2 x 12-15 @ RPE 10

Back

Pec Deck (Machine)
1 x 10-15 @ RPE 10

Full Body

Skiers
1 x 10-15

Full Body

1-2 sets, failure + partials

Hanging Leg Raise
2 x 10-20

Core

Day 2

Full Body B

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

Chest

Source intensity: RPE 8-9

Narrow Neutral Pullups
2 x 8-10 @ RPE 10

Back

Front Squat (Barbell)
2 x 6-8 @ RPE 8.5

Quads

Source intensity: RPE 8-9

1 Arm Machine Row
2 x 10-15

Back

2-3 sets, failure + partials

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

Shoulders

Source intensity: RPE 8-9

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

Back

Source intensity: RPE 8-9

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

Triceps

Lateral Raise (Cable)
2 x 12

Shoulders

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

Spider Curl
2 x 12

Biceps

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

Cable Crunch
2 x 10-20

Core

Day 3

Full Body C

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

Chest

Source intensity: RPE 8-9

Wide Overhand Pulldown
2 x 10-12 @ RPE 10

Back

Platz Squat
3 x 8-12 @ RPE 8.5

Quads

Source intensity: RPE 8-9

Yates Row
2 x 12-15 @ RPE 8.5

Back

Source intensity: RPE 8-9

Klokov Press
2 x 8-12 @ RPE 8.5

Shoulders

Source intensity: RPE 8-9

Good Morning
2 x 12-15 @ RPE 8.5

Back

Source intensity: RPE 8-9

Overhead Tricep Extension (Cable)
2 x 12-15 @ RPE 10

Chest

Incline Dumbbell Curl
2 x 8-12 @ RPE 10

Biceps

Lateral Raise (Dumbbell)
2 x 12-15

Shoulders

2-3 sets, failure + partials

Pallof Press
2 x 10-20

Core

[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 plan. Use the source guidance for later weeks.

After success or failure

Use the source guidance to decide whether to advance, hold, or repeat.

Deloads

No separate deload or taper is encoded in this plan.

[FAQ]

Questions about RAMPAGE

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