Deadly Efficient - Train Like The Red Hood
Build a muscular and explosively athletic body with only 4 weekly time-efficient workouts!
Overview
The Red Hood, a ruthless and skilled vigilante in the Batman Universe, is well known for his peak physical condition, aggressive fighting style, and jacked body! He's a complete badass, so I had to create a program that lets you train to build an athletic, muscular body like his. We all know the life of a vigilante is busy, which is why I’ve designed this program using a special weightlifting technique that allows you to achieve Red Hood-level results without spending more than 4 hours a week in the gym!
In this program, we will be using PHA (Peripheral Heart Action) training. PHA training involves alternating between upper and lower body exercises with minimal rest in between. Your rest intervals should be short, but long enough to ensure that cardiovascular fatigue doesn’t limit your ability to push your muscles close to failure. This technique not only saves time but also keeps your heart rate elevated, providing a cardiovascular benefit while you strength train. Here's how to do it:
Perform one set of your first movement
Rest as little as possible
Perform on set of your second movement
Rest as little as possible
Repeat this process until you’ve completed all your sets
When there are three exercises in a group, the process is the same but with one extra movement added in. You will alternate between the three exercises with minimal rest in between each, ensuring that you maximize both time efficiency and cardiovascular benefits.
Important note about rep speed- For all the movements in this program, perform the concentric portion (the phase when the active muscles are shortening) explosively, with the intent of moving the weight quickly. This approach maximizes muscle motor unit recruitment, leading to faster rates of strength development.
The eccentric portion of each movement (the phase when the active muscles are lengthening) is crucial for building muscle. During this phase, focus on controlling the weight at a slow tempo, taking about 2-3 seconds for each eccentric phase, and aim to get a good stretch in the active muscles.
Explanation Of Concentrics/Eccentrics: Video
Complete the following warm-up before every workout:
5 Minutes moderate intensity cardio
Hamstring Sweeps x30
World’s Greatest Stretch x10/side
Who it's for
Reviews
Great time efficient program that gets well around to all muscles. Great for overall fitness
Great program if you want to build functional strength and mobility
I love the programs. Having injuries they give you different options on exercises. I would definitely recommend this app. If you're a beginner or trying to gain muscle or just looking to stay in shape, they have something for you.
Full body work outs are great targeting different areas of the body. I had to swap a few exercises due to sore lower back/ legs. Not a knock to the program but I play basketball during the week and sometimes need an additional rest on legs/lower back
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Dumbbell) | 3 | 12 reps | @8 |
| 1B | Kettlebell Swing | 3 | 10 reps | @7 |
| Superset | ||||
| 2A | Landmine Push Press | 3 | 8 reps | @8 |
| 2B | Romanian Deadlift (Dumbbell) | 3 | 10 reps | @7 |
| Superset | ||||
| 3A | Hanging Leg Raise | 3 | AMRAP | — |
| 3B | Skull Crusher | 3 | 15 reps | @8 |
| 3C | One Arm Lateral Raise (Dumbbell) | 3 | 10 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Squat (Paused) | 3 | 8 reps | @7 |
| 1B | Single Arm Row (Dumbbell) | 3 | 8 reps | @8 |
| Superset | ||||
| 2A | Bulgarian Split Squat (Dumbbell) | 3 | 8 reps | @7 |
| 2B | Pull-Up (Bodyweight) | 3 | 8 reps | @8 |
| Superset | ||||
| 3A | Wood Chop | 3 | 8 reps | @7 |
| 3B | Bicep Curl (EZ Bar) | 3 | 12 reps | @8 |
| 3C | Cable Crunch | 3 | 12 reps | @8 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Trap Bar Deadlift | 3 | 6 reps | @7 |
| 1B | Incline Bench Press (Dumbbell) | 3 | 10 reps | @8 |
| Superset | ||||
| 2A | Nordic Curl | 3 | AMRAP | — |
| 2B | Eccentric Push Up | 3 | AMRAP | — |
| Superset | ||||
| 3A | Lateral Raise (Dumbbell) | 3 | 15 reps | @8 |
| 3B | Dip (Bodyweight) | 3 | AMRAP | — |
| 3C | Hanging Leg Raise | 3 | AMRAP | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Zercher Front-Foot Elevated Split Squat | 3 | 8 reps | @7 |
| 1B | Pull-Up (Bodyweight) | 3 | 8 reps | @8 |
| Superset | ||||
| 2A | Pendlay Row | 3 | 6 reps | @7 |
| 2B | Step-Up (Weighted) | 3 | 10 reps | @7 |
| Superset | ||||
| 3A | Landmine Twist | 3 | 14 reps | @7 |
| 3B | Bicep Curl (Dumbbell) | 3 | 12 reps | @8 |
| 3C | Reaching Situp | 3 | AMRAP | — |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Being a personal trainer in Vancouver, BC allows me to use my passion for health and fitness to guide you towards your healthiest life! With thousands of sessions under my belt, I have worked with many diverse clients over the years. I know that you are unique and have your own strengths and limitations.
I will build you a custom plan based on your health, schedule, and (most importantly) your fitness goals. Together, we transform your body and give you the tools to take control of your health! If you want to learn more about me before reaching out, look at the "My story page" or check out my workout/advice videos!
How Fitness Changed My Life
I wasn’t always obsessed with health and fitness like I am now. When I was younger I was addicted to online games and I would regularly stay up till 5 am playing them. I was (more or less) living off of Subway and Burger King.
My big wake up call happened when I was at a friend's birthday party. I couldn’t climb up out of the pool like the other kids. I had to swim all the way back to the stairs while the others laughed and joked at my expense. After that, I bought two 15 pound dumbbells and got to work!
Over the next 8 years, I went from lifting those 15 pound dumbbells and doing crunches in my room to deadlifting 500 pounds and working full time as a personal trainer! Fitness has changed my life, without it I wouldn’t be as confident and successful as I am now!
Common questions
Yes, Deadly Efficient - Train Like The Red Hood is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Deadly Efficient - Train Like The Red Hood is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Deadly Efficient - Train Like The Red Hood is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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