Hinge · Compound
Romanian Deadlift
Also known as RDL. Targets Hamstrings, Glutes with an optimal working range of 6–12 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Romanian Deadlift:
- 1 Slight knee bend
- 2 Push hips back
- 3 Feel stretch in hamstrings
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Lower back rounding
- ✕ Bending knees too much
Programs Featuring Romanian Deadlift (26)
PHUL (Power Hypertrophy Upper Lower)
A four-day upper/lower plan with power and hypertrophy sessions over 12 weeks. Choose working weights for the reps shown; no max required.
Candito 6-Week Strength (Simplified)
A six-week upper/lower approximation with four sessions a week and a light final week. Review its differences from the original Candito plan.
5×5 Power-Bro Split (Strength + Bodybuilding)
A 5-day powerbuilding bro split that opens every workout with heavy 5×5 barbell strength work (Squat, Bench, Deadlift, Overhead Press, Barbell Row) followed by high-volume bodybuilding isolation and pump accessories.
Smolov Jr. Squat + Upper Bodybuilding Split
Combines the rapid squat strength gains of Smolov Jr. (6×6, 7×5, and 8×4 squat waves) with dedicated Chest/Shoulders/Triceps and Back/Biceps bodybuilding hypertrophy days.
PHAT (Power Hypertrophy Adaptive Training)
Layne Norton’s 5-day powerbuilding system combining 2 heavy Upper/Lower Power days (3–5 rep compounds) with 3 high-volume Bodybuilding Hypertrophy days (Back/Shoulders, Lower Body, Chest/Arms).
5/3/1 Boring But Big (BBB)
Jim Wendler’s signature 4-day size and strength template pairing 5/3/1 main-lift percentage waves with 5×10 supplemental barbell hypertrophy volume and balanced lat/core/arm work.
6-Day Linear Push / Pull / Legs (PPL)
A 6-day Push/Pull/Legs powerbuilding and bodybuilding routine that opens every session with a heavy 5×5 or 3×5 compound barbell lift followed by high-frequency hypertrophy volume.
Arnold Split (6-Day Chest/Back, Shoulders/Arms, Legs)
The classic 6-day Golden Era antagonist bodybuilding split pairing Chest & Back, Shoulders & Arms, and Legs twice per week for high-frequency hypertrophy and compound strength.
Classic 5-Day Bodybuilding Bro Split
A dedicated 5-day bodybuilding split (Chest, Back, Shoulders, Legs, Arms) focused on 8–15 rep hypertrophy volume, muscle isolation, and maximum recovery between body parts.
4-Day Upper / Lower Bodybuilding Split
A balanced 4-day Upper/Lower hypertrophy routine training every muscle group twice per week in the 6–15 rep range with compound barbell anchors and targeted isolation work.
Coan-Phillipi 10-Week Deadlift Cycle
Ed Coan and Mark Phillipi’s iconic 10-week deadlift specialization cycle combining a weekly heavy top double, timed speed triples, and a posterior-chain power circuit alongside Bench and Squat maintenance days.
Doug Hepburn Method (8×2 Power + 3×6 Pump)
Doug Hepburn’s classic 4-day double-progression system pairing 8×2-to-8×3 heavy submaximal doubles/triples (80% 1RM) with 3×6-to-3×8 hypertrophy pump sets across Squat, Bench, Deadlift, and Overhead Press.
Calgary Barbell 16-Week Powerlifting Program
Bryce Krawczyk’s renowned 16-week, 4-day competition powerlifting cycle progressing from high-volume hypertrophy and paused variations into heavy competition triples, doubles, and meet peaking.
TSA 9-Week Intermediate Approach
The Strength Athlete’s (Bryce Lewis) classic 9-week, 4-day powerlifting cycle balancing high-frequency Squat, Bench Press, and Deadlift specificity with upper-back volume.
Candito Linear Program (4-Day Strength & Control)
Jonnie Candito’s 4-day Upper/Lower linear progression pairing Heavy Lower and Heavy Upper 3×6 days with Control & Hypertrophy days using paused squats, paused deadlifts, and paused bench press.
5/3/1 First Set Last (FSL 5×5)
Jim Wendler’s go-to 5/3/1 supplemental strength template pairing the 4-week 5/3/1 AMRAP wave with 5×5 explosive backoff sets at your First Set percentage plus push, pull, and core assistance.
nSuns 4-Day Linear Progression (5/3/1 LP)
The 4-day version of the high-volume nSuns 5/3/1 Linear Progression, packing 17 Tier 1 + Tier 2 barbell sets per session across Bench Press, Squat, and Deadlift with extra recovery days.
nSuns 6-Day Squat Focus LP
The 6-day high-frequency nSuns 5/3/1 Linear Progression adding a dedicated Saturday 6×3 Dynamic Squat and Speed Deadlift session for lifters chasing rapid lower-body and total-body PRs.
GZCL The Rippler (12-Week Strength & Peaking)
Cody Lefever’s 12-week, 4-day GZCL strength and peaking program featuring high-intensity Tier 1 waves (85% → 100%) and tapering Tier 2/Tier 3 volume—ideal for peaking or maintaining strength on a cut.
20-Rep Breathing Squats (6-Week Old-School Mass)
The legendary 6-week, 3-day old-school bodybuilding and strength routine built around a single all-out 20-rep Breathing Squat ("Widowmaker") set plus heavy Bench Press, Overhead Press, Barbell Rows, and Stiff-Leg Deadlifts.
German Volume Training (GVT 10×10 Hypertrophy)
Charles Poliquin’s iconic 10 sets of 10 reps (10×10) hypertrophy shock program starting at 60% of 1RM with strict 90-second rest intervals to pack on rapid lean muscle mass.
DC (Doggcrapp) Rest-Pause Power-Hypertrophy Split
Dante Trudel’s famous high-intensity power-bodybuilding system combining Rest-Pause top clusters, loaded fascia stretching, heavy Deadlift/Row straight sets, and 20-rep Squat Widowmakers.
Heavy Duty High-Intensity 4-Day Split (Blood & Guts)
Dorian Yates–inspired low-volume, ultra-high-intensity 4-day bodybuilding split built around 1 feeder set and 1 all-out Top Set per movement with full CNS and muscular recovery.
FST-7 Bodybuilding Split (Heavy Anchor + 7-Set Pump)
Hany Rambod–inspired 5-day power-bodybuilding split anchoring each workout with a progressive barbell compound lift before finishing the target muscle group with 7×12 short-rest fascia stretch sets.
Smolov Jr. Bench Press + 4-Day Bodybuilding Split
3-week, 4-day hybrid specialization block pairing the legendary Smolov Jr. Bench Press cycle (6×6, 7×5, 8×4, 10×3) with Back, Leg, Shoulder, and Arm bodybuilding accessories.
Mag/Ort (Magnusson-Ortmayer) 12-Week Deadlift Cycle
Benedikt Magnusson and Travis Ortmayer’s legendary 12-week deadlift specialization program combining 4×4 volume sets, ascending heavy doubles up to 100%+, and an all-out 8+ AMRAP backoff set.