Romanian Deadlift
Start
PeakMuscles worked
Equipment
How to log the weight
Total bar weight
Log the total bar weight including the bar itself — an Olympic bar is 20 kg empty.
Recovery window
~72h for the primary movers
Programming notes
Romanian Deadlift is driven by the hamstrings, with glutes and lower back assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.
Appears in these collections
All collections →Fiction-inspired · DC Comics
The Batman Workout
Peak human, five days a week. The training passes the audit; the sleep does not.
Standards
Army Fitness Test Prep
Five events, five days, zero recovery flags. Built for the current AFT.
Standards
USMC PFT Prep
Pull-ups, plank, three miles. Frequency over failure.
Archetype
The Hybrid Athlete
Three lifts, three runs, one rest day. The audit comes back clean.
Archetype
The Over-40 Athlete
Two lifts, one interval day, one easy day. Nothing inside 72 hours.