Romanian Deadlift Workout Plan: 4 Weeks for Beginners
This Romanian deadlift workout plan takes you from learning the movement to lifting with confidence in four weeks. The Romanian deadlift, or RDL, is one of the best exercises for your hamstrings, glutes and lower back strength. It also carries straight over to daily life, like picking things up without hurting your back. Here is a simple plan you can follow two or three times a week.
What is a Romanian deadlift?
A Romanian deadlift is a hip hinge. You start standing, push your hips back while the weight slides down your thighs, then drive your hips forward to stand tall again. Unlike a normal deadlift, the weight does not start on the floor and your knees only bend a little.
It mainly trains your hamstrings and glutes, with your upper back and core working to hold good posture. For the full list of what it does, read my guide to Romanian deadlift benefits.
How to do a Romanian deadlift
Get the technique right before you follow the plan. Use light dumbbells or a light bar to start.
Stand with feet hip width apart, holding the weights in front of your thighs.
Soften your knees slightly and keep them at that angle.
Brace your core and keep your chest proud.
Push your hips back as if closing a car door with your bum. Let the weights slide down your thighs.
Stop when you feel a strong stretch in your hamstrings, usually around mid shin, with your back still flat.
Squeeze your glutes and drive your hips forward to stand tall. Do not lean back at the top.
If bracing feels unclear, my guide on how to brace your core when lifting will help.
The 4-week Romanian deadlift workout plan
Do two or three sessions a week with at least one rest day between them. Each session has a main RDL block plus two supporting exercises. Rest 90 seconds between RDL sets and 60 seconds between other sets.
Week 1: learn the hinge
Romanian deadlift: 3 sets of 10, light weight, 3 seconds down
Glute bridge: 3 sets of 12
Dead bug: 3 sets of 8 each side
Week 2: build control
Romanian deadlift: 3 sets of 10, slightly heavier, 3 seconds down
Reverse lunge: 3 sets of 8 each leg
Side plank: 3 sets of 20 seconds each side
Week 3: add load
Romanian deadlift: 4 sets of 8, heavier, 2 seconds down
Single leg glute bridge: 3 sets of 10 each leg
Farmers walk: 3 rounds of 30 seconds
Week 4: build strength
Romanian deadlift: 4 sets of 6 to 8, the heaviest weight you can lift with perfect form
Single leg Romanian deadlift: 3 sets of 8 each leg, light
Farmers walk: 3 rounds of 40 seconds
Leave one or two good reps in the tank on every set. If your back rounds or you feel it in your lower back more than your hamstrings, lower the weight.
When you are ready for the single leg version, see single leg Romanian deadlift benefits. For carries, read how to do farmers walk correctly.
How heavy should your Romanian deadlifts be?
Choose a weight you can lift for the target reps with a flat back and smooth control. The last two reps should feel hard but clean.
Increase the weight only when every rep of every set looks the same.
Small jumps are best, for example 2 to 2.5kg per dumbbell.
Your grip may give out before your legs. That is normal early on, and the farmers walks help.
If you have back pain, a disc problem or a recent injury, speak to your GP or a physiotherapist before starting a deadlift plan.
Common Romanian deadlift mistakes
Squatting instead of hinging. Your knees bend too much. Keep them soft and still, and push your hips back.
Rounding your back. Usually from going too low or too heavy. Stop when your hamstrings are fully stretched.
Weights drifting forward. Keep them touching your legs all the way down.
Leaning back at the top. Finish by standing tall with glutes squeezed, not by arching.
Rushing. A slow lowering phase is where most of the benefit comes from.
What to do after the 4 weeks
After four weeks, most people can lift noticeably more and the movement feels natural. Keep the RDL in your plan once or twice a week, and build the rest of your training around it with squats, presses, rows and carries.
If you would like someone to check your hinge and build the next phase for you, a personal trainer in Archway can coach every rep and adjust the plan around any aches, old injuries or a busy week. If you are working around back pain, see how injury-safe personal training in Archway works.
Want this coached 1-to-1? I will teach your hinge, set the right weights and build the next block for you. Book a free consultation at our Archway studio.
Frequently asked questions
How many times a week should I do Romanian deadlifts?
Two or three times a week works well for most people. Leave at least one rest day between sessions so your hamstrings recover.
How many reps and sets for Romanian deadlifts?
Start with 3 sets of 10 to learn the movement, then move to 4 sets of 6 to 8 as you get stronger.
Should I feel Romanian deadlifts in my lower back?
You should mainly feel them in your hamstrings and glutes. A lot of lower back effort usually means the weight is too heavy or your back is rounding.
Can I do Romanian deadlifts with dumbbells?
Yes. Dumbbells are a great way to learn the movement, and they work well at home.
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