Romanian Deadlift (RDL) — Muscles Worked & RPE Load Guide
Romanian Deadlift (RDL) targets Hamstrings, Glutes as primary movers (1.0× set credit) alongside Lower Back, Forearms & Grip (0.5× synergist credit). Descending or bell-shaped barbell lever.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Hamstrings | Primary (1.0× set) | 42% | 4–16 sets/wk (MRV 20) | 2–4x / week · Evidence |
| Glutes (Gluteus Maximus / Medius) | Primary (1.0× set) | 30% | 4–16 sets/wk (MRV 20) | 2–4x / week · Evidence |
| Lower Back (Spinal Erectors) | Secondary (0.5× set) | 18% | 4–10 sets/wk (MRV 14) | 1–3x / week · Evidence |
| Forearms & Grip | Secondary (0.5× set) | 10% | 4–16 sets/wk (MRV 20) | 2–6x / week · Evidence |
Romanian Deadlift (RDL) Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Romanian Deadlift (RDL) using a worked 155.0 kg reference 1RM (Barbell) rounded to 2.5 kg barbell increments. Mechanics: Bilateral free-bar coordination; resistance curve: Descending or bell-shaped barbell lever.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (89%) | 0 kg (87%) | 0 kg (87%) | 0 kg (85%) | 0 kg (82%) |
| 5 reps | 0 kg (84%) | 0 kg (82%) | 0 kg (81%) | 0 kg (79%) | 0 kg (77%) |
| 8 reps | 0 kg (76%) | 0 kg (76%) | 0 kg (74%) | 0 kg (74%) | 0 kg (71%) |
| 10 reps | 0 kg (73%) | 0 kg (71%) | 0 kg (71%) | 0 kg (69%) | 0 kg (68%) |
| 12 reps | 0 kg (69%) | 0 kg (68%) | 0 kg (68%) | 0 kg (66%) | 0 kg (66%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Romanian Deadlift (RDL) volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Kettlebell swing targets semitendinosus and supine leg curl targets biceps femoris: an EMG study with rehabilitation implications. | Zebis (2013) · British journal of sports medicine | PubMed 22736206 ↗ |
| Gluteal Muscle Forces during Hip-Focused Injury Prevention and Rehabilitation Exercises. | Collings (2023) · Medicine and science in sports and exercise | PubMed 36918403 ↗ |
| Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. | Plotkin (2023) · bioRxiv : the preprint server for biology | PubMed 37461495 ↗ |