Train Like Red Hood

Written by the Boostcamp staff
Jul 1, 2024|13 min| 210

Achieve Peak Physical Condition with the Red Hood Workout Routine

The Red Hood, a ruthless and skilled vigilante in the Batman Universe, is renowned for his peak physical condition, aggressive fighting style, and muscular body. He is not your standard bodybuilder or powerlifter, but he still is ripped and explosively strong. 

If you're looking to build an athletic, muscular body like his, then you’re in the right place. This Deadly Efficient Red Hood workout program is designed to let you train efficiently, achieving Red Hood-level results without spending more than 4 hours a week in the gym.

Who is the Red Hood?

The Red Hood is an alias used by multiple characters in the DC Comics universe, especially within Batman's storyline. Originally introduced in the 1951 storyline "The Man Behind the Red Hood!", this identity first served as the origin story for the Joker. 

Later, the mantle was famously adopted by Jason Todd, the former Robin who was resurrected and transformed into a more brutal and unforgiving vigilante compared to his former mentor, Batman. Known for his expertise in hand-to-hand combat, marksmanship, and tactical acumen, the Red Hood epitomizes the combination of physical prowess and strategic brilliance.

The Red Hood Workout Routine

Now, while you may not be a crime-fighting vigilante, there is no reason you shouldn’t train like the Red Hood. This program leverages Peripheral Heart Action (PHA) training, a technique that alternates between upper and lower body exercises with minimal rest. This approach not only saves time but also keeps your heart rate elevated, providing both strength and cardiovascular benefits.

Warm-Up Routine

Before each workout, complete the following warm-up to help loosen up and avoid injury:

  • 5 Minutes moderate intensity cardio: Choose any cardio activity to get your blood flowing.

  • Hamstring Sweeps x30: Dynamic hamstring stretch.

  • World’s Greatest Stretch x10/side: Full-body stretch targeting multiple muscle groups.

  • Downward Dog To Plank x10: Core and shoulder activation exercise.

Workout Structure

The workout is divided into circuits, each comprising upper and lower body exercises performed alternately with minimal rest.

  1. Perform one set of your first movement

  2. Rest as little as possible

  3. Perform one set of your second movement

  4. Rest as little as possible

  5. Repeat until all sets are completed

For groups with three exercises, follow the same process but include the additional movement in the rotation.

Important Note on Rep Speed:

  • Concentric Phase: Perform the lifting phase (when muscles shorten) explosively to maximize motor unit recruitment.

  • Eccentric Phase: Control the lowering phase (when muscles lengthen), taking 2-3 seconds to enhance muscle growth through increased time under tension.

Sample Workout Routine

Circuit 1:

  1. Deadlift: 3 sets of 6-8 reps

  2. Pull-Ups: 3 sets to failure

  3. Push-Ups: 3 sets to failure

Circuit 2:

  1. Squats: 3 sets of 8-10 reps

  2. Overhead Press: 3 sets of 8-10 reps

Circuit 3:

  1. Lunges: 3 sets of 10-12 reps per leg

  2. Dumbbell Rows: 3 sets of 8-10 reps per arm

  3. Plank: 3 sets, hold for 60 seconds each

By structuring your workouts with PHA training, you can efficiently build muscle, improve cardiovascular health, and achieve the strong, agile physique akin to the Red Hood.

Advanced Red Hood Workout Routine

Once you've mastered the initial Red Hood workout routine, you can advance to a more challenging version that incorporates additional exercises and intensity techniques. This will ensure continuous progress and prevent plateaus.

Advanced Circuit 1:

  1. Barbell Deadlift: 4 sets of 5-7 reps

  2. Weighted Pull-Ups: 4 sets of 6-8 reps

  3. Incline Dumbbell Press: 4 sets of 8-10 reps

Advanced Circuit 2:

  1. Front Squats: 4 sets of 6-8 reps

  2. Seated Military Press: 4 sets of 8-10 reps

  3. Bulgarians Split Squats: 4 sets of 10-12 reps per leg

Advanced Circuit 3:

  1. Single-Leg Deadlifts: 4 sets of 8-10 reps per leg

  2. Renegade Rows: 4 sets of 8-10 reps per arm

  3. Hanging Leg Raises: 4 sets of 15 reps

This advanced routine keeps the principles of PHA training but increases the intensity, ensuring you continue to develop both strength and cardiovascular fitness.

More Workouts on the Boostcamp App

When it comes to finding more workout programs, the best place to look is the Boostcamp App. Boostcamp offers over 50 free workout programs written by renowned coaches. You can also choose to create and customize your own workout program to your needs and likings.

Boostcamp is an invaluable resource for anyone looking to diversify their training or find new challenges. Whether you’re a beginner or an experienced lifter, the app provides a variety of programs that cater to all fitness levels. Each program is designed with specific goals in mind, from building muscle and increasing strength to improving cardiovascular health and enhancing athletic performance.

Key Features of Boostcamp:

  1. Diverse Program Selection: Access a wide range of workout routines, including bodybuilding, powerlifting, strength training, and functional fitness.

  2. Expert Coaching: Programs are crafted by top-tier coaches who are experts in their fields, ensuring that you follow scientifically-backed and effective training methods.

  3. Customization: The app allows you to tweak and modify programs to fit your personal preferences and goals. This flexibility ensures that your training remains engaging and effective.

  4. Progress Tracking: Keep track of your workouts, monitor your progress, and adjust your training as needed to continue making gains.

  5. Community Support: Join a community of like-minded fitness enthusiasts, share your experiences, and get motivated by others’ successes.

Popular Programs on Boostcamp

Here are a few popular programs you can find on Boostcamp to complement your Red Hood workout routine:

  1. PHUL (Power Hypertrophy Upper Lower): A program that combines strength and hypertrophy training, perfect for those looking to build muscle and increase strength.

  2. 5/3/1 by Jim Wendler: A strength training program focused on major compound lifts, designed to help you steadily increase your strength over time.

  3. Bodybuilding by Jeff Nippard: A hypertrophy-focused program by a well-known fitness influencer, ideal for those aiming to build muscle and achieve a well-defined physique.

  4. Athlean-X by Jeff Cavaliere: Programs that emphasize functional strength and athleticism, making them perfect for those who want to train like an athlete.

Red Hood Workout Wrap Up

With this Red Hood workout routine, you can attain peak physical condition by investing just 4 hours a week in the gym. The combination of strength training and cardiovascular benefits, along with the efficient use of your time through PHA training, ensures you build a muscular and athletic body.

Moreover, the Boostcamp App provides an excellent resource for expanding your workout repertoire. With access to over 50 free programs and the ability to customize your training, Boostcamp helps you stay motivated and continually progress toward your fitness goals.

Channel your inner vigilante and conquer your fitness goals with the dedication and intensity of the Red Hood. Whether you’re just starting out or looking to take your training to the next level, this routine and the resources available on Boostcamp will set you on the path to success.

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