logo
BoostcampPNG

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
    Jun 18, 2025 11:38

Summary

Embark on a transformative 6-week journey with the Ratatui program, designed to build strength and sculpt your legs while enhancing overall fitness. Committing just 4 days a week, you'll engage in a variety of compound and isolation exercises, including deadlifts, squats, and machine work, ensuring a comprehensive approach to muscle development. With a focus on progressive overload and tailored rest periods, this program will challenge your limits and elevate your performance. Get ready to unlock your potential and achieve the results you've been striving for!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-