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)