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.
Geoff Says Hello
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.
Based and Boostcamp Pilled
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.
Program Structure
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.
Leg Day 1
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.
Torso Day 1
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.
Bro Day 1
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.
Leg Day 2
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.
Torso Day 2
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.
Bro Day 2
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.
The Magic is in YOU, Not Any Program
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.
BOOSTCAMP!
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.
