Especially Deadly - Train Like Absolute Batman

Unleash your inner hero with "Especially Deadly - Train Like Absolute Batman," a dynamic 16-week program designed for those ready to elevate their strength and conditioning. Committing just three days a week, you'll engage in a blend of targeted exercises that build muscle and enhance endurance, all tailored for the garage gym environment. Each session is crafted to challenge you, pushing your limits while ensuring adequate recovery to maximize gains. Get ready to transform your physique and channel your inner Dark Knight!

I love the Red Hood program but noticed some small tweaks that would make it better. 

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:

1. Perform one set of your first movement
2. Rest as little as possible
3. Perform on set of your second movement
4. 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.

Complete the following warm-up before every workout:

5 Minutes moderate intensity cardio

Hamstring Sweeps x30

World's Greatest Stretch x10/side

Downward Dog To Plank x10

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Week 1

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Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Rest

Hanging Leg Raise

Skull Crusher (Dumbbell)

Deadlift (Barbell)

Dip (Bodyweight)

Squat (Paused)

TEST SQUAT MAX

Bench Press (Barbell)

TEST BENCH MAX

TEST DEADLIFT MAX

Lying Side Lateral Raise

Single Leg Hip Thrust

Romanian Deadlift (Barbell)

Front Squat (Barbell)

Lying Leg Raise

Lateral Raise (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Barbell Wrist Curl

Tricep Rope Push Down (Cable)

Incline Bench Press (Barbell)

Overhead Press (Barbell)

Chin-Up (Assisted)

Light Jog

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