Transformed: Week 3, Day 15 - Full-body Workout

Week 3 of any 12-week transformation is one of the most critical. Learn why it's important to dig deep this week, and then crush today's full-body workout!

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Why week 3 is critical

Having helped thousands of people transform here on Bodybuilding.com, we know that the third week of a 12-week transformation is a critical time. At this stage, the initial excitement and novelty that propelled you through the first two weeks may begin to wane. Your motivation may start to dip here, so it's especially important to take a moment today to revisit your short- and long-term goals.

Before today's workout, remind yourself why you started this journey and what you've set out to achieve. Dig deep to find the lasting reasons, whether you want to get healthy for your kids, gain more confidence in and out of the gym, or attain your best-ever body. Keep these reasons in mind if things get tough this week, and remember that transformation doesn't happen overnight.

If it helps keep you focused, snap new progress pictures this week, take new measurements, and pay extra attention to your strength-and-conditioning gains by comparing what you can lift now to what you lifted in Week 1.

Use your early progress as inspiration, write down your goals if you haven't already, layer in some additional detail, and connect with your friends and family for additional accountability. You've got this!

Day 15: Full-Body workout
1

Barbell Squat

3 sets of 8-10 reps
Barbell Squat Barbell Squat

2

Barbell Walking Lunge

3 sets of 10 reps
Barbell Walking Lunge Barbell Walking Lunge

3

Incline Dumbbell Press

3 sets of 10 reps
Incline Dumbbell Press Incline Dumbbell Press

4

Dumbbell Fly

3 sets of 10 reps
Dumbbell Flyes Dumbbell Flyes

5

Wide-Grip Lat Pull-down

3 sets of 10 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

6

Seated Cable Row

3 sets of 10 reps
Seated Cable Rows Seated Cable Rows




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