Rampage

Good Dudes Put Out

Coach
Good Dudes Put Out Team

Fitness Level: Intermediate/Advanced

Length: 10 weeks

Rampage combines Foundational Powerlifting, Bodybuilding, and Cardiovascular progressions. It is a 10 week progression that promises to develop strength, build muscle, burn fat, and enhance endurance. This program includes 4 strength workouts and 3 cardio workouts per week. Strength and cardio can be paired together on a training day, or completed on separate days.

Strength workouts include compound movements using Barbells, Dumbbells, Kettlebells, and other common gym equipment. Cardio sessions are structured as metabolic conditionings, or monostructural conditioning exercises.

Strength exercised include: Squats, Cleans, Presses, Deadlifts, Lunges, Core

Cardio exercises include: Running, Rowing, Biking, Calisthenics, weighted conditioning

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10 Week progression
Follow periodized progressions to optimize the impact of your training. Keep each week fresh with new movements, rep schemes, and intensity. Scientifically designed to optimize progress with proven week by week progression.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Optimize the delivery of your program through the TrainHeroic app
Equipment
Required
Barbell // Dumbell // Pull-Up Bar
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Sample Week
Week 1 of 10-week program
Sunday
Strength Week 1 Day 1

A

Back Squat

3 x 12

B1

DB Lunge

4 x 12

B2

Box Jump

4 x 6

C1

Seated DB Shoulder Press

4 x 12

C2

DB Lateral Raise

4 x 12

C3

Band Pull-Apart

4 x 12

D1

Plank

3 x 0:30

D2

V-Ups

3 x 8

Sunday
Conditioning Day 1

A

Rowing

Monday
Strength Week 1 Day 2

A

Bench Press

3 x 12

B

Hang Power Clean

3 x 6

C1

Single Arm Db Row

4 x 12

C2

Barbell Upright Row

4 x 12

C3

Weighted Pull Ups

4 x 6

D1

DB Bicep Curls

3 x 10

D2

Tricep Pushdown

3 x 10

Tuesday
Conditioning Day 2

A

EMOM

Wednesday
Week 1 Day 4

A

Deadlift

3 x 12

B

Push Press

3 x 12

C1

DB Lateral Raise

4 x 12

C2

Bent Over Rear Delt Fly

4 x 12

D1

TRX Hamstring Curls

3 x 8

D2

GHD Sit-Up

3 x 8

Thursday
Week 1 Day 5

A

Front Squat

3 x 12

B

Incline Bench Press

3 x 12

C

Bent Over Row

3 x 12

D1

DB Bench Press

3 x 12

D2

Dip

3 x 12

D3

KB Russian Twist

3 x 12

Friday
Conditioning Day 3

A

Run

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