Romanian Deadlift (Barbell)
Trains the hamstrings, with help from the glutes. You need a barbell. 23 of our free programs use it, across 115 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Romanian Deadlift (Barbell)
These numbers are counted from the programs themselves, not averaged off the internet.
23of our 50 programs use it
3×8–12the shape they run most (23 sessions)
2:00typical rest between sets
1open the session with it
1finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 20-Rep Squat | Full Body | 1×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 28-Day Shred | Full Body A | 2×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| 90-Day Transformation | Full Body B | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Arnold Split | Legs | 4×8–12 | Double: reach rep ceiling on all sets → +5 kg, deload 10% after 2 misses |
| Bro Split | Legs | 3×10–12 | Double: reach rep ceiling on all sets → +5 kg, deload 10% after 2 misses |
| Bullmastiff | Squat | 3×12 RPE 64×12 RPE 7+16 more on the program page | Fixed weights |
| Candito 6 Week Strength | W2 — Squat/SLDL, W3 — Squat/SLDL +1 | 3×81×8+1 more on the program page | Fixed weights |
| Dorian Yates HIT | Legs | 1×10 @ 50% 1×8–10+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL UHF | Incline Bench | 3×10 @ 57%4×8 @ 62%+3 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| GZCL: Jacked & Tan 2.0 | Lower — Deadlift | 4×10 @ 50%4×8 @ 60%+8 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| High Frequency PPL | Legs A — Quad Emphasis, Legs B — Posterior Chain | 3×8–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Lyle McDonald's Generic Bulking Routine | Lower A, Lower B | 3×6–8 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL | Legs A, Legs B | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Metallicadpa PPL: 5/3/1 | Legs A — Squat (5s week), Legs B — Squat Volume +3 | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Mountain Dog PPL | Legs — Quads, Hamstrings & Calves | 4×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Lower Power, Lower Hypertrophy | 3×5–83×8–12 | Linear: +5 kg on success, deload 10% after 2 misses |
| Physique Peak | Legs | 3×10–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Push Pull Legs · Upper Lower | Legs | 3×8–10 | Double: reach rep ceiling on all sets → +5 kg, deload 10% after 2 misses |
| Strong Curves (Beginner) | Workout A — Phase 2, Workout A — Phase 3 | 3×10–20 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| The Rippler | Squat | 5×6 @ 68%5×5 @ 72%+8 more on the program page | Fixed % of Training Max for the block — the TM holds; retest and re-run to move it |
| Twice-A-Day | PM — Legs Pump | 3×8–10 | Double: reach rep ceiling on all sets → +5 kg, deload 10% after 2 misses |
| Wolverine | Day 5 — Deadlift/Core (Volume), Day 5 — Deadlift/Core (Build) +2 | 4×10–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| WS4SB 3 | Lower — Explosive + Strength | 3×8–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Romanian Deadlift (Barbell) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Romanian Deadlift (Barbell) trains
Technique
How to do the Romanian Deadlift (Barbell)
- Begin in a squat position with your feet hip-width apart, holding a barbell with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart.
- Stand up by driving through your heels and extending your hips and knees until you are standing straight with the barbell hanging in front of your thighs.
- From this standing position, hinge at your hips and push them back, lowering the barbell down the front of your legs while keeping your back straight and knees slightly bent. Lower the barbell until it passes your knees.
- Drive your hips forward to return to the standing position, lifting the barbell back up while keeping it close to your legs. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep the barbell close to your body to ensure an efficient and safe lift.
- Focus on hinging at the hips rather than bending at the waist to properly target the hamstrings and glutes.
- Control the descent of the barbell to maximize muscle engagement and prevent strain.
Substitutes
Swap Romanian Deadlift (Barbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Romanian Deadlift (Barbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.