Transformed: Week 12, Day 78 - Lower-Body Workout

When it comes to staying on track, motivation is everything. Keep your drive high with these tips to stay focused and maintain a strong drive!

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3 ways to stay motivated

Congrats on making it to the final week of Transformed! Repetition in bodybuilding is what makes your muscles grow over time. With each rep, set, and hour spent sweating it out, you're moving one step closer to your goal physique. The time you're putting in is definitely paying off, but countless hours spent in the gym can also lead to boredom. Don't let the monotony of training lead you to fall off the fitness train. Use these tips to stay motivated until the very end.


Watch Motivational Videos

If this transformation was your first foray into serious training, you may have scoffed at this idea in the past. But you're in deep now, so give it a shot! Many of our successful transformers swear that watching Arnold train the old-school way, or their favorite YouTube celebrity, or just a favorite movie clip or video of an athlete, are enough to get them amped up for training.



Training with a goal in mind helps, but training with a date to prepare for and money that'll get lost if you flake out help more. It may be too late to enter a transformation challenge for this 12 weeks, but how about your next one? Whether you're looking to meet physique goals or just try something new, having a concrete objective in mind can give you that extra edge.


Foster That Mind-Muscle Connection

It's easy to go through the motions in these final workouts, particularly if you've been cutting calories or losing weight. Here's your way around it: Rather than trying to be a hero when it comes to weight selection, use moderate weights, and really focus on maintaining proper form, contracting the muscle, and resisting the weight on the way down. Chase that crazy pump the bodybuilders talk about without hesitation!

Day 78: Lower-Body

Wide-stance barbell squat

4 sets of 6-8 reps, rest 1-2 min. between sets
Wide-stance barbell squat Wide-stance barbell squat


Romanian deadlift

4 sets of 10, 10, 8, 8, reps at 2:1:3 tempo, rest 1-2 min. between sets
Romanian deadlift Romanian deadlift


Good morning

4 sets of 8 reps, rest 1-2 min. between sets
Good morning Good morning


Seated leg curl

4 sets of 10 reps, dropset to failure on last 2 sets, rest 1-2 min. between sets
Seated leg curl Seated leg curl


Calf press

3 sets of 15 reps, rest 1-2 min. between sets
Calf press Calf press


Cable crunch

3 sets of 12 reps, rest 1-2 min. between sets
Cable crunch Cable crunch

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