Transformed: Week 1, Day 3 - Full-body Workout

"How do I know if this is the right program for me?" It's a normal question to ask a couple of workouts in. Here's how to address it and keep moving forward!

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Sticking to the plan

When it comes to physical transformations, one size doesn't fit all. A plan that works wonders for one person may be far too demanding for the next. One person's dietary approach might seem bizarre to their best friend, or their training might seem intimidating—or not nearly intense enough.

For this reason, people argue for hours—OK, years—online about the details of fitness. Things like how many reps you use in a set, how much weight you use, and what kind of cardio you perform can get downright political really quickly, resulting in name-calling and plenty of confusion.

So is there anything that most fitness professionals agree on? Yes! It's this: If you're trying transform, the best program is the one you'll be able to stick to.

That's the idea behind Transformed. It's intended to be a program that won't be too time-intensive, can be customized around your schedule, and will help you develop fitness skills that will transfer to whatever you choose to do next. It's made to be right for everyone who wants to transform. So the answer to the question of "Is it right for me?" is basically, "trust us."

Put another way, try not to worry too much about whether it's "right" or not yet. Just keep going! The answer is down the road somewhere, and the most important thing is to follow the plan as closely as you can.

If you're feeling unsure of your ability to perform movements like barbell deadlifts, that's normal. Don't feel like you have to "go heavy" for now. Consider filming yourself and having someone who knows their stuff look at your form.

People get caught up in the "how muchya lift" question with barbell movements like deadlifts, but the truth is that it doesn't have to be heavy to be effective. It just has to be done well!

Day 3: Full-Body workout

Barbell Deadlift

3 sets of 8-10 reps
Barbell Deadlift Barbell Deadlift


Goblet Squat

3 sets of 10 reps
Goblet Squat Goblet Squat


Dumbbell Shoulder Press

3 sets of 10 reps
Dumbbell Shoulder Press Dumbbell Shoulder Press


Machine-assisted dip

3 sets of 12 reps
Dip Machine Dip Machine


Dumbbell bent-over row

3 sets of 10 reps
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

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