Calculators / Romanian Deadlift (Barbell) 1RM / Load chart
Romanian Deadlift (Barbell) load chart (% of 1RM)
Every 5% step from 60% to 95% of a romanian deadlift (barbell) one-rep max, for maxes from 40 to 140 kg (total on the bar, bar included). Loads are rounded to the 2.5 kg step the progression engine uses, with the plates per side from a 20 kg bar and the full 20/15/10/5/2.5/1.25 kg plate set. For a max that is not in the table, the live Romanian Deadlift (Barbell) 1RM calculator recomputes the whole row.
40 kg max
| % of 1RM | Load (kg) | Plates per side | ≈ reps at this % |
|---|---|---|---|
| 60% | 25 | (1×2.5) per side | ≈ 20 |
| 65% | 25 | (1×2.5) per side | ≈ 16 |
| 70% | 27.5 | (1×2.5 + 1×1.25) per side | ≈ 12 |
| 75% | 30 | (1×5) per side | ≈ 10 |
| 80% | 32.5 | (1×5 + 1×1.25) per side | ≈ 8 |
| 85% | 35 | (1×5 + 1×2.5) per side | ≈ 6 |
| 90% | 35 | (1×5 + 1×2.5) per side | ≈ 5 |
| 95% | 37.5 | (1×5 + 1×2.5 + 1×1.25) per side | ≈ 3 |
60 kg max
| % of 1RM | Load (kg) | Plates per side | ≈ reps at this % |
|---|---|---|---|
| 60% | 35 | (1×5 + 1×2.5) per side | ≈ 20 |
| 65% | 40 | (1×10) per side | ≈ 16 |
| 70% | 42.5 | (1×10 + 1×1.25) per side | ≈ 12 |
| 75% | 45 | (1×10 + 1×2.5) per side | ≈ 10 |
| 80% | 47.5 | (1×10 + 1×2.5 + 1×1.25) per side | ≈ 8 |
| 85% | 50 | (1×15) per side | ≈ 6 |
| 90% | 55 | (1×15 + 1×2.5) per side | ≈ 5 |
| 95% | 57.5 | (1×15 + 1×2.5 + 1×1.25) per side | ≈ 3 |
80 kg max
| % of 1RM | Load (kg) | Plates per side | ≈ reps at this % |
|---|---|---|---|
| 60% | 47.5 | (1×10 + 1×2.5 + 1×1.25) per side | ≈ 20 |
| 65% | 52.5 | (1×15 + 1×1.25) per side | ≈ 16 |
| 70% | 55 | (1×15 + 1×2.5) per side | ≈ 12 |
| 75% | 60 | (1×20) per side | ≈ 10 |
| 80% | 65 | (1×20 + 1×2.5) per side | ≈ 8 |
| 85% | 67.5 | (1×20 + 1×2.5 + 1×1.25) per side | ≈ 6 |
| 90% | 72.5 | (1×20 + 1×5 + 1×1.25) per side | ≈ 5 |
| 95% | 75 | (1×20 + 1×5 + 1×2.5) per side | ≈ 3 |
100 kg max
| % of 1RM | Load (kg) | Plates per side | ≈ reps at this % |
|---|---|---|---|
| 60% | 60 | (1×20) per side | ≈ 20 |
| 65% | 65 | (1×20 + 1×2.5) per side | ≈ 16 |
| 70% | 70 | (1×20 + 1×5) per side | ≈ 12 |
| 75% | 75 | (1×20 + 1×5 + 1×2.5) per side | ≈ 10 |
| 80% | 80 | (1×20 + 1×10) per side | ≈ 8 |
| 85% | 85 | (1×20 + 1×10 + 1×2.5) per side | ≈ 6 |
| 90% | 90 | (1×20 + 1×15) per side | ≈ 5 |
| 95% | 95 | (1×20 + 1×15 + 1×2.5) per side | ≈ 3 |
120 kg max
| % of 1RM | Load (kg) | Plates per side | ≈ reps at this % |
|---|---|---|---|
| 60% | 72.5 | (1×20 + 1×5 + 1×1.25) per side | ≈ 20 |
| 65% | 77.5 | (1×20 + 1×5 + 1×2.5 + 1×1.25) per side | ≈ 16 |
| 70% | 85 | (1×20 + 1×10 + 1×2.5) per side | ≈ 12 |
| 75% | 90 | (1×20 + 1×15) per side | ≈ 10 |
| 80% | 95 | (1×20 + 1×15 + 1×2.5) per side | ≈ 8 |
| 85% | 102.5 | (2×20 + 1×1.25) per side | ≈ 6 |
| 90% | 107.5 | (2×20 + 1×2.5 + 1×1.25) per side | ≈ 5 |
| 95% | 115 | (2×20 + 1×5 + 1×2.5) per side | ≈ 3 |
140 kg max
| % of 1RM | Load (kg) | Plates per side | ≈ reps at this % |
|---|---|---|---|
| 60% | 85 | (1×20 + 1×10 + 1×2.5) per side | ≈ 20 |
| 65% | 90 | (1×20 + 1×15) per side | ≈ 16 |
| 70% | 97.5 | (1×20 + 1×15 + 1×2.5 + 1×1.25) per side | ≈ 12 |
| 75% | 105 | (2×20 + 1×2.5) per side | ≈ 10 |
| 80% | 112.5 | (2×20 + 1×5 + 1×1.25) per side | ≈ 8 |
| 85% | 120 | (2×20 + 1×10) per side | ≈ 6 |
| 90% | 125 | (2×20 + 1×10 + 1×2.5) per side | ≈ 5 |
| 95% | 132.5 | (2×20 + 1×15 + 1×1.25) per side | ≈ 3 |
Formula: load = 1RM × % rounded to 2.5 kg · reps at % = 37 − 36 × % when % ≥ 69.4% (Brzycki inverse), else 30 × (1 ÷ % − 1) (Epley inverse), rounded, shown as 20+ beyond 20 · plates per side = (load − 20) ÷ 2, greedy from the largest plate; "not loadable" when the plate set cannot build the rounded load exactly · percentages listed: 60, 65, 70, 75, 80, 85, 90, 95 · catalog: Zyra Workouts exercise data (barbell, total on the bar, bar included).
Reading the chart
Each section is one assumed one-rep max — the middle one (100 kg) is the calculator's starting number for romanian deadlift (barbell). Pick the section nearest your estimated max, read down to the percentage a program names, and the load column is that weight on the 2.5 kg grid, with the plates to put on each side. The reps column is the other direction of the same formulas: how many reps the Brzycki / Epley pair expects a set at that fraction to allow. It describes the arithmetic, not how many reps to do — RIR and the program set that.
See also: Romanian Deadlift (Barbell) — muscles, targets, alternatives · Romanian Deadlift (Barbell) 1RM calculator · plate calculator
Guides for Romanian Deadlift (Barbell)
Stop re-deriving this table
Zyra Workouts estimates the max from each logged set, snaps the next load to your plate inventory and shows the plates to put on the bar. It is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.