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Ratatui

by Guilherme R.
4 athletes joined

Program Description

Rato --> Ratatui

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 20, 2025 09:35
  • Last Edited
    Apr 22, 2025 12:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Curl
4
10 reps
-
4
Calf Raise (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Curl
4
10 reps
-
4
Calf Raise (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Curl
4
10 reps
-
4
Calf Raise (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Curl
4
10 reps
-
4
Calf Raise (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Curl
4
10 reps
-
4
Calf Raise (Bodyweight)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Leg Curl
4
10 reps
-
4
Calf Raise (Bodyweight)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
4
10 reps
-
4
Hip Adductor (Machine)
4
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
4
10 reps
-
4
Hip Adductor (Machine)
4
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
4
10 reps
-
4
Hip Adductor (Machine)
4
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
4
10 reps
-
4
Hip Adductor (Machine)
4
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
4
10 reps
-
4
Hip Adductor (Machine)
4
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Leg Press (45 Degrees)
4
8 reps
-
3
Leg Extension
4
10 reps
-
4
Hip Adductor (Machine)
4
10 reps
-
5
Hip Abductor (Machine)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
5
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
-
2
Pull-Up (Weighted)
4
10 reps
-
3
Shoulder Press (Machine)
4
10 reps
-
4
Bicep Curl (Cable)
4
10 reps
-
5
Tricep Extension (Cable)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Lunge (Barbell)
4
8 reps
-
3
Hip Abductor (Machine)
4
10 reps
-
4
Leg Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Lunge (Barbell)
4
8 reps
-
3
Hip Abductor (Machine)
4
10 reps
-
4
Leg Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Lunge (Barbell)
4
8 reps
-
3
Hip Abductor (Machine)
4
10 reps
-
4
Leg Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Lunge (Barbell)
4
8 reps
-
3
Hip Abductor (Machine)
4
10 reps
-
4
Leg Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Lunge (Barbell)
4
8 reps
-
3
Hip Abductor (Machine)
4
10 reps
-
4
Leg Curl
4
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
8 reps
-
2
Lunge (Barbell)
4
8 reps
-
3
Hip Abductor (Machine)
4
10 reps
-
4
Leg Curl
4
10 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Leg Curl
4 Sets
10 Reps
-
4
Calf Raise (Bodyweight)
5 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Leg Press (45 Degrees)
4 Sets
8 Reps
-
3
Leg Extension
4 Sets
10 Reps
-
4
Hip Adductor (Machine)
4 Sets
10 Reps
-
5
Hip Abductor (Machine)
5 Sets
10 Reps
-
Day 3
1
Chest Press (Machine)
4 Sets
10 Reps
-
2
Pull-Up (Weighted)
4 Sets
10 Reps
-
3
Shoulder Press (Machine)
4 Sets
10 Reps
-
4
Bicep Curl (Cable)
4 Sets
10 Reps
-
5
Tricep Extension (Cable)
5 Sets
10 Reps
-
Day 4
1
Hip Thrust (Barbell)
4 Sets
8 Reps
-
2
Lunge (Barbell)
4 Sets
8 Reps
-
3
Hip Abductor (Machine)
4 Sets
10 Reps
-
4
Leg Curl
4 Sets
10 Reps
-