Brief Summary
This video presents a six-day-a-week training program called "Ravage" designed by Geoffrey Verity Schofield. The program focuses on building muscle and strength through a legs, torso, and bro day split. It features a variety of exercises, including squats, presses, rows, and isolation movements for arms and shoulders. The program is available for free on the Boostcamp app and is designed to be adaptable to individual needs and goals.
- The program is a six-day-a-week split with legs, torso, and bro days.
- It features a variety of exercises, including squats, presses, rows, and isolation movements.
- The program is available for free on the Boostcamp app.
Geoffrey Verity Schofield introduces his six-day-a-week training program called "Ravage," which he has been using for a year and a half. He explains that the program is available in his book "Resurrecting Your Gains" and is also available for free on the Boostcamp app. He also mentions that this is the first time he has partnered with a sponsor for his YouTube channel, and he chose Boostcamp because of their ethical approach to fitness and their collaboration with respected coaches.
Geoffrey explains why he chose to partner with Boostcamp. He highlights their ethical approach to fitness, their collaboration with respected coaches, and their mission to provide good information that helps people achieve their fitness goals. He also mentions that he has received numerous requests for sponsorships but has declined most of them due to their focus on promoting supplements and other products that he doesn't endorse.
Geoffrey outlines the structure of the "Ravage" program, which is a legs, torso, and bro day split. He explains that day one focuses on squats and hinges, day two on presses, pushes, pulls, and rows, and day three on arm and shoulder isolation exercises. He acknowledges that the program is high volume but emphasizes that it is a toned-down version of his own training routine. He also recommends that beginners consider a three or four-day-a-week program.
Geoffrey details the exercises for the first leg day. He starts with a quad-dominant squat pattern, recommending a Smith machine hack squat but also suggesting alternatives like a regular hack squat or a pendulum squat. He emphasizes the importance of controlled eccentric movements and suggests a rep range of 5-10 for the top set and 10-15 for the following sets. He then moves on to back extensions, focusing on the lower back and posterior chain, with a rep range of 8-15. Next, he recommends walking lunges with a total of 20-30 steps, advising to start with fewer sets to avoid excessive soreness. Finally, he suggests seated hamstring curls with a rep range of 8-12, encouraging taking these to failure and adding partial reps.
Geoffrey outlines the exercises for the first torso day. He recommends alternating between close-grip bench presses and narrow neutral pull-downs, with a rep range of 6-8 for the bench presses and 8-12 for the pull-downs. He acknowledges that alternating might not be possible in busy gyms and suggests doing all the bench presses first and then moving on to the pull-downs. He then recommends alternating between Smith machine reverse grip bench presses and wide overhand pull-downs, both for 2-3 sets. Finally, he suggests alternating between cable crossovers and one-arm machine rows, with the option to adjust the cable crossover angle for different chest areas and the machine row angle for different back areas. He concludes with standing cable pullovers, which he describes as a fantastic lat blaster.
Geoffrey describes the exercises for the first bro day, which he acknowledges is not his favourite day but is important for arm development. He starts with dumbbell hammer curls and rope push-downs, suggesting the option to use one or two ropes for the push-downs. He emphasizes the importance of controlled movements and suggests taking both exercises to failure. He then moves on to incline dumbbell curls and overhead triceps cable extensions, explaining that he prefers these exercises after hammer curls and push-downs because they focus more on stretch and contraction. He recommends taking both exercises to failure and adding partials. Next, he suggests cable lateral raises, which he prefers over dumbbells, and recommends taking these to failure as well. He then recommends upright rows, which he places later in the workout despite being the most compound movement, and suggests a rep range of 15-20. He advises using lighter weights due to the pre-exhaustion from previous exercises and encourages experimentation with grip and pulling height.
Geoffrey details the exercises for the second leg day. He starts with high bar back squats, emphasizing the importance of using squat shoes or heel elevation to maintain an upright posture and focus on quad activation. He advises keeping the weight light and avoiding comparing the weight to a regular back squat. He then moves on to Romanian deadlifts, recommending a rep range of 8-10 and highlighting the exercise's benefits for the entire posterior chain, including hamstrings, spinal erectors, and traps. Next, he suggests hip thrusts with a rep range of 12-20, encouraging taking these to failure and adding partials. Finally, he recommends alternating between seated hamstring curls and leg extensions, with a rep range of 8-12 for each exercise.
Geoffrey outlines the exercises for the second torso day. He recommends alternating between a standard barbell bench press and wide neutral pull-downs, with the option to substitute pull-ups if desired. He then suggests alternating between machine chest presses and Helms rows, highlighting the benefits of machine exercises for joint health and volume. He emphasizes the importance of maintaining a proper form for the Helms row, ensuring that the hips are hinged back and most of the weight is on the feet and posterior chain. Finally, he recommends alternating between seated dumbbell presses and cable rows, with the option to use a chest-supported row. He emphasizes the importance of including pressing movements in the program to ensure strength in all planes of movement.
Geoffrey describes the exercises for the second bro day. He starts with hammer curls, which can be done with cables and a rope attachment, and leaning overhead extensions. He suggests different variations for the cable extensions, including standing with the attachment low behind and leaning away with the attachment high. He then recommends barbell curls, encouraging the use of an EZ bar for elbow comfort, and push-downs, which can be done with single or dual ropes. He suggests moving the push-downs before the overhead extensions if needed for a warm-up. Next, he recommends machine lateral raises, with alternatives like dumbbells or cable lateral raises, and suggests Y-raises as another option. He then moves on to Lou lateral raises, highlighting their benefits for the side delts, front delts, and mid-back. He also mentions their importance for shoulder health and mobility. Finally, he suggests cable rear delt raises, with dumbbells as an alternative, and emphasizes the importance of going beyond failure for dumbbell exercises. He concludes with neck flexions, wrist flexions, and extensions, which he recommends for forearm development.
Geoffrey emphasizes the importance of individual observation, training logs, and progress tracking. He recommends using a double progression method, adding reps and weight as needed, and acknowledges that the program may need to evolve over time as the individual's biology and mentality change.
Geoffrey encourages viewers to check out the full "Ravage" program on the Boostcamp app, highlighting the app's features and the quality of its coaches. He concludes by asking viewers to share their questions and feedback about the program and to check in after a couple of months to share their progress.
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0:00 so one of the most common questions that I get asked is what if you got a crash what is your training plan what is your training split or just what do you do what are you doing and because I was getting kind of tired of typing up my whole plan to everyone who was dming me I actually put it in my latest book resurrecting your gains in full and we're also going to be going over it in this video so the program is called ravage and it is available in the ebook however it is also available for free in full on Boost Camp they actually reached out to me and they wanted to put it on their
0:45 app and I happily agreed and so huge shout out to boost camp for sponsoring this video now on a more personal note I've been running this Channel full time for about three years I still don't have advertisements YouTube AdSense on the video and so all of the videos are not just free but they are ad free as well I've been monetizing through coaching as well as through my book so this is the first first sponsor that I found on the channel and this is not through a lack of Interest or opportunities I have had literally hundreds upon hundreds upon hundreds of people wanting to put affiliate links in my descriptions or putting various products or apparel or supplements you name it I have gotten
1:31 emails about it so 99 of the time they get deleted right away right to jail yeah get out of here however boost Cam's email actually stood out for a few reasons first Eric Helms is an advisor and if there is a sound moral compass for the fitness industry it would be Eric Helms they also have programs from a wide variety of people that I highly respect no fake Naturals here no test boosters no fat burners nothing like that so they programmed from Greg Knuckles Meadow henselman's Johnny Candito Alexander Bromley Alberto Nunez Peter cachetarian and way way more and their mission aligns very very closely with my own putting out good information that helps get people jacked all right
2:18 so let's get into the program again I've been running this for about a year and a half and the gains have been very very visible and I've been very very happy with this split and I actually don't really have any plans on changing it even if arms are no longer a weakness by any means so it is a legs torso bro day split so day one you have your squats and your hinges day two you have presses pushes pulls and rows so basically working the chest the back and a little bit of shoulders and then the third day is what I like to call a bro day so it's essentially arms and shoulder isolation now I know some of you might see this program and think that it is a lot of volume keep in mind this is actually a toned down version so I am fully aware
3:04 that I am a Workhorse I am very very resilient I can essentially dedicate most of my life to the gym and recovering from the gym and so this version is actually less volume than what I typically do also keep in mind this is six days per week and so if you are a beginner if you're just getting into this kind of thing I would suggest a different program that is three or maybe four days per week I also have another program on there three full body days per week which might be more your flavor all right so let's get into the first day first day legs we're going to start out with a quad dominant squat pattern I use a Smith machine hack squat but if you have access to a normal hack squat or if you have access to something
3:50 like a pendulum squat I think those are good alternates as well you're going to start with a top set of 5 to 10 reps so this is fairly heavy make sure that you're controlling The Eccentric make sure that you're not just dive bombing and then slamming out of the bottom position because that might mean that you can't progress week to week and you're just going to get too beaten up you're going to follow that with two to three sets up to you Auto regulate here I would start on the lower side of things and then maybe add in the third set as you feel like you were recovering well and if you had a plateau of 10 to 15 reps so this is going to be pretty brutal I would again control that eccentric you want to be feeling your quads on the way down don't you can let
4:35 your hips shift back a little bit if you need to but try to keep them forward try to keep the knees forward and try to keep the movement in the quads next up back extensions very very lower back friendly great overall posterior chain movement where the hamstrings the glutes as well as the spinal Erectors two to four sets eight to 15 reps I know that's a pretty big rep range but most people are able to progress on these fairly quickly and so having a bigger rep range sort of accommodates that we put the bar on the ground you could put the bar in your back you could start with body weight only or use dumbbells if you want up to you as long as it is challenging and you can also take these pretty close to failure unlike a lot of hinges up next we have walking lunges two to four sets of 20 to 30 total steps again start
5:24 on the lower side of things if you start off with four sets of walking lunges near failure you're going to have a hell of a time the next day probably in the gluteus maximus region and then we're gonna finish up with seated hamstring curls two to three sets of eight to twelve reps and here I want you to take these to failure and then put in maybe two three four partial range of motion reps where you are attempting to get full range of motion but you are failing miserably all right day two we have the upper body day we're gonna alternate between close grip Larson presses and narrow neutral pull Downs each one three to four sets the close grip bench presses are going to be six to eight reps and the narrow neutral
6:09 pull Downs are going to be 8 to 12 reps now ideally you would be alternating between them but I fully realize that if your gym is busy this might not be possible and so uh if that is not possible just do all the bench presses finish those up and then move on to pull Downs next up we have another alternating set Smith machine reverse grip bench presses fantastic upper chest movement along with wide over hand pull Downs these are both great movements make sure you set the safety supports in the Smith machine and these are both for two to three sets as well then we have the third alternetic set cable crossover is alternated with one arm machine rows but the Cable Crossovers you could do high to low to work more low chest low
6:57 to high to work more upper or middle to Middle to get a little bit of everything for the one arm machine rows if you want more lats you can set the machine to where you are driving the elbow down if you want a little bit more traps a little bit more mid-back you can pull a little bit higher so you're more like wrapping around and using that scapular retraction a little bit more and then we're going to finish up with some standing cable pullovers you could use a rope you could use a bar you could use one of those small handles that allows a little bit more tuck you could use a variety of attachments as well you know just go by feel and this is going to be a fantastic lat Blaster all right next up the first bro day now this is not my
7:42 favorite day but I have found it to be instrumental in bringing up the arms if you don't have an arm day you can obviously still grow your arms in most cases but I do think having a focused day where you're really doing a lot of isolation work is a good idea so we're going to start out with dumbbell Hammer girls and rope push Downs you can do them with one robe or with two long ropes in order to get a little bit more of the Long Head this is up to you you can also alternate between them if you can do one week with a short rope one week with a long rope totally fine there this is mostly personal preference for the hammer curls you can use a little bit of oomph but don't get too sloppy you know if you are getting sloppy in
8:28 the last few reps not a problem although I would say probably better to keep it somewhat strict and just use partials but if you are flailing around from the very first rep you're just not going to get very much out of this so check the ego and make sure you're getting quality reps and quality sets here next up we have two of my all-time favorite arm movements incline dumbbell curls as well as overhead triceps cable extensions now why are these not first why are these not you know the first thing that you do if these are such good movements well I found that hammer curls are actually better for warming up the elbows especially for higher reps and push Downs are also good to get a lot of blood in the elbow these are more contraction Focus movements and you probably want to start with those and
9:14 then you move to the more stretch focused movements and I highly advise to take both of these to failure there's no reason to use reps and reserve on curls or extensions it's called a bro day for a reason next we're going to move on to cable lateral raises these are absolutely fantastic I think I actually prefer these over dumbbells uh nine times out of ten they get a better stretch you can do partials a little bit more easily there's more constant tension Etc and I would take these to failure as well and then you can also toss in some partials as well or perhaps even some isometrics where you go to failure you can't get all the way up and you just hold it as high as you can until
9:59 you know you're trying as hard as you can and then you're just failing and ah oh no that's the sound of muscle growing and then finally we have upright rows now some people might be surprised that this is so late in the workout considering it is the most compound movement here I want you to do two to three sets of 15 to 20 reps which is also maybe higher reps than some people might expect but I find that going lighter on these when you're pre-exhausted is a good idea they can be hard on the shoulders for some people and so lightening the load having them pre-fatigued is probably a good idea here play around with your grip play around with how high you pull this is a movement that will probably take some experimentation next up for the second leg day we're doing High bar back squats
10:46 and I want you to do them either with squat shoes or heels elevated on small plates or a mat or possibly both so you're doing them plait style very very upright very very strict I have fairly long femurs and so I need to be very cognizant of staying upright keeping the knees forward and and using quads instead of hips to move the weight so probably for this movement more than any other keep the ego out of it don't even think about it as a back squat because you're just going to Compare the numbers to your normal back squat and you're not going to be targeting the right areas so keep the weight light stay upright keep the knees forward and profit next up we have a Romanian deadlift two to three
11:32 sets eight to ten reps pretty standard stuff here nothing special tried and true movement it's going to build your entire posterior chain keep in mind it's not just a hamstring movement it's also going to be quite a bit of spinal erector as well as lots and traps then we're moving on to hip thrusts two to three sets 12 to 20 reps here I want you to go to failure to where you can't quite get that top range of motion and then add in a few partials trying to get as high as you can then we're gonna move on to an alternated set seated hamstring curls and leg extensions again pretty standard stuff two to three sets here just do one and the other and then rest or do one then rest then do the other this should not be two cardiovascularly
12:18 taxing anyway so either is okay torso day number two we're gonna be alternating a normal bench press just a normal standard strict barbell bench press boring but tried and true with a wide neutral pull down you could also do pull-ups here if you want if you have access to a wide neutral pull down that would be viable and the same goes for the other torso day if you want to do pull-ups instead of pull Downs totally fine as long as you are strong enough to get in the correct rep range with full range of motion then we'll move on to another alternated set machine chest press with a Helms row now these are both fantastic movements some people think that machines are not as effective
13:04 they are absolutely worth including in your program this is easy on the joints great way to get an extra volume and then a Helms row it is chest supported but not excessively so so you should still be hinging the hips back you should still be trying to keep most of your weight on your feet and then in your posterior chain and then you're just lightly resting your chest on the bench you're not just dumping everything forward and so if you think that it's hurting your chest you're probably keeping too much weight on the bench and then the last alternating set is a seated dumbbell press with a cable row or chest supported row again surprise surprise each for two to three sets I do think it is worth including pressing in your overall program and if you skip it
13:51 and you're completely missing out on this movement pattern that's probably not a good idea you want to be strong in every plane of movement and then for the final bro day we're going to be doing hammer curls you can do these with cables as well with a rope attachment totally fine as well as a leaning overhead extensions there are a few different ways to do your cable extensions you could do them standing with the attachment low behind you which is fairly strict because you can't really you know cheat as much or you can do them leaning away so basically you have the attachment High you take it down around and then you do them like that and then for the second pair of exercises we're going to be doing barbell curls I encourage you to use Easy Bar here it's just going to be easier on the elbows for most people as well as push Downs again you could do
14:37 dual rope you can do single rope both okay if you have a history available issues or you feel like you need more of a warm-up you can move the push Downs before the overhead extensions totally fine there as well then we're moving on to machine lateral raises if you have access to one if you don't have access to one then you could either do dumbbells or you could do more cable lateral raises as well you could also do something like a y Rays where you have the cable station and then your you're doing the YMCA thing but only the first letter then we're moving on to Lou lateral raises fantastic side down movement also works the front delt also works a lot of the mid back to keep the chest up as you rotate through also good for shoulder
15:25 health and shoulder Mobility if you have trouble getting into an overhead press position these are going to be absolutely wonderful plus they get you jacked then we're going to move on to Cable rear delt raises two to three sets of 15 to 20 reps you can also do dumbbells here I know some people are not a fan of those I think those are a fine replacement as long as you allow yourself to go beyond failure if you're doing a dumbbell lateral or a dumbbell rear delt raise and you're like oh I missed the very top part of the range of motion guess the set's done you messed up you want to hit failure and then keep going and trying to get full range of motion and then we're going to finish up this day with neck flexions so you can put a plate on your
16:11 forehead use a towel or something to protect yourself along with wrist flexions and extensions so each for just one to two sets uh just to get in some volume for the neck if you don't want a bigger neck then don't do this the if you want a much bigger neck you could also put these on the first bro day as well and then wrist extensions inflections not 100 required but I do think that if you want to build up your forearms this is a good idea now I think it's also important to note that this is just a starting point you still have to be observant you still have to keep a training log you still have to try to progress over time I suggest using a double progression adding wraps to get to the top of the rep range then adding weight then adding reps then weight Etc
16:56 but you have to treat this as a starting point and realize that it might evolve over time as your biology evolves your mentality must also evolve also I highly encourage you to check out the full program on Boost Camp it's really amazing what they've been doing the coaches on here it's just a who's who of badassery you know no fake Naturals just people that I highly respect in the industry and so if you're going to use an app to track your progress this is the one also let me know if you have any questions about the program and if you decide to run it let me know how things go and check in in a couple months when you have gotten all of the gains thank you so much for watching and I will see you in the next video peace
17:45 thank you [Music]
