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Workout of the Week.

Free programming from the Toadal team — updated every Monday. Client or not. Do it, film it, and tag us.

Watch this week's workout

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Week of May 26, 2026
FULL BODY GRIND
Free
Level Intermediate
Duration ~45 min
Equipment Dumbbells or gym
Romanian Deadlift
4 x 10
90s
Dumbbell Bench Press
4 x 10
90s
Goblet Squat
3 x 12
60s
Single Arm DB Row
3 x 12 ea
60s
Farmer's Carry
3 x 40m
90s
Plank Hold
3 x 45s
45s
Coach tip: Keep RPE 7-8 throughout. New to the RDL? Check the exercise library for a full form breakdown before loading up.

Previous workouts.

Every past workout archived here. Free to use — tag us if you do.

May 19, 2026
Upper Body Push
Intermediate
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~40 min · Gym or home with dumbbells
Bench Press4 x 890s
Overhead Press3 x 1075s
Incline DB Press3 x 1260s
Lateral Raise3 x 1545s
Tricep Pushdown3 x 1545s
May 12, 2026
Lower Body Power
Intermediate
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~50 min · Gym recommended
Barbell Squat4 x 6120s
Romanian Deadlift3 x 1090s
Hip Thrust3 x 1275s
Leg Curl3 x 1560s
Calf Raise4 x 2045s
More coming
New workout every Monday
All levels
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Follow @teamtoadal on Instagram to get each new workout as soon as it drops every Monday.

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