There are 8-weeks in the Best You in 2022 Challenge. Each week there are 5 workouts recommended by our Sworkit trainers for you to complete. Each workout comes with timing recommendations based on your fitness level. In general, the longer the workout, the more advanced it becomes.

It's not required to follow these specific workouts and we encourage you to follow workouts that are best for your body and level of fitness.

If the 8-week programs aren't for you, you can talk with our trainers one-on-one to help you find the right plan to follow.

Below is the full workout schedule for the Build Muscle 8-week challenge.

Week 1

Day 1: Pump and Jump Plyo

Recommended Times: Beginner 20 minutes | Intermediate: 25 minutes | Advanced: 35 minutes

Day 2: All About Arms

Recommended Times: Beginner 20 minutes | Intermediate: 25 minutes | Advanced: 35 minutes

Day 3: Put Your Chest to the Test

Recommended Times: Beginner 20 minutes | Intermediate: 25 minutes | Advanced: 35 minutes

Day 4: Back Attack

Recommended Times: Beginner 20 minutes | Intermediate: 25 minutes | Advanced: 35 minutes

Day 5: Legs Get It

Recommended Times: Beginner 20 minutes | Intermediate: 25 minutes | Advanced: 35 minutes

Week 2

Day 1: Pro Plyometrics

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 35 minutes

Day 2: Strong Core with Kettlebells

Recommended Times: Beginner 15 minutes | Intermediate: 20 minutes | Advanced: 30 minutes

Day 3: Kettlebell Lower Body

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 35 minutes

Day 4: Dumbbell Upper Body

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 35 minutes

Day 5: Big Back

Recommended Times: Beginner 15 minutes (1 round) | Intermediate: 25 minutes (2 rounds) | Advanced: 40 minutes (3 rounds)

Week 3

Day 1: Core Crusher

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 2: Warrior Arms

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 3: Grow Your Glutes

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 4: Confident Chest

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 5: Power Legs

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Week 4

Day 1: Abs for Days

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 2: All About Arms

Recommended Times: Beginner 20 minutes | Intermediate: 25 minutes | Advanced: 35 minutes

Day 3: Glute Activations

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 4: Shoulder and Chest

Recommended Times: All Levels 30 minutes (1 round)

Day 5: Plyometrics Jump Cardio

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Week 5

Day 1: Leg Love

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 2: Back to Back

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 3: Push it Plyo

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 4: Best Arms

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 5: Treasure Chest

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Week 6

Day 1: Advanced Lower Body

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 2: Advanced Upper Body

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 3: HIIT for Athletes

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 4: Tank Top Arms

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 5: Pilates for Abs & Core

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Week 7

Day 1: Glutes to the Max

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 2: Strong to the Core

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 3: Best Chest

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 4: Armbitious

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 5: Don't Skip Leg Day

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Week 8

Day 1: Build Muscle Mass

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 2: ABSolutely Awesome

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 3: Pump and Jump Plyo

Recommended Times: Beginner 20 minutes | Intermediate: 30 minutes | Advanced: 45 minutes

Day 4: Arm Day

Recommended Times: All Levels 30 minutes (1 round)

Day 5: Leg Day

Recommended Times: All Levels 35 minutes (1 round)

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