Rampage
Good Dudes Put Out
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
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
A
Rowing
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
A
EMOM
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
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
A
Run
Good Dudes Put Out Team
You'll have access to the entire GDPO team for support.
