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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 | 5-8 | 2-3 min |
| Hypertrophy | 3-4 | 8-12 | 60-90s |
| Endurance | 3 | 15-20 | 30-45s |
| Fat Loss | 3 | 12-15 | 45-60s |
Add Romanian Deadlift to your workout. FitCommit tracks sets, reps, and calories burned.
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4
cal/min light
6
cal/min moderate
9
cal/min vigorous
Unilateral with balance challenge
Per-hand loading
Straighter legs, more stretch
For muscle growth, 3-4 sets of 8-12 reps works best. For strength, 4-5 sets of 3-5 reps with longer rest. Adjust based on your training experience and recovery.
Romanian Deadlift is suitable for those with some training experience. Build up from lighter weights focusing on form.
Romanian Deadlift primarily targets the Hamstrings, Glutes. Secondary muscles include Erector Spinae, Forearms. This makes it effective for Legs development.
Most people benefit from doing Romanian Deadlift 2-3 times per week with at least 48 hours between sessions for recovery. Volume can be split across training days.
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