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Build Muscle 8-Week Workout Schedule
Build Muscle 8-Week Workout Schedule

The workouts for the Build Muscle program of the Best Me in 2023 Challenge.

Bridgette avatar
Written by Bridgette
Updated over a week ago

There are 8-weeks in the Best Me in 2023 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. That said, our program was designed with a progressive nature and each week builds on the previous.

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: Tank Top Arms

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 45 minutes.

Day 2: Build Strength Lower Body

Recommended Timing: Beginner & Intermediate: 2 rounds, approximately 30 minutes; Advanced: 3 rounds, approximately 45 minutes.

Day 3: HIIT for Athletes

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 45 minutes.

Day 4: Shoulder and Chest Day

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 45 minutes.

Day 5: Get Those Glutes!

Recommended Timing: Beginner approximately 22 minutes; Intermediate 33 Minutes; Advanced 44 minutes.

Week 2

Day 1: Dumbbell Upper Body

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 35 minutes.

Day 2: Legs Get It

Recommended Timing: Beginner 20 minutes; Intermediate 25 minutes; Advanced 30 minutes.

Day 3: Push It Plyo

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 45 minutes.

Day 4: Back to Back

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 45 minutes.

Day 5: Glute Gains

Recommended Timing: Beginner 1 round, approximately 16 minutes; Intermediate 2 rounds, approximately 32 minutes; Advanced 3 rounds, approximately 48 minutes.

Week 3

Day 1: Upper Body Circuit

Recommended Timing: Beginner 1 round, go at your own pace with reps and weights; Intermediate to Advanced 1 round, approximately 40 minutes.

Day 2: Leg Day

Recommended Timing: Beginner 1 round, go at your own pace with reps and weights; Intermediate to Advanced 1 round, approximately 41 minutes.

Day 3: Pro Plyometrics

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 35 minutes.

Day 4: Shoulder Smolder

Recommended Timing: All levels 1-3 rounds, approximately 15 to 45 minutes.

Day 5: Loop Hole

Recommended Timing: All levels 1-2 rounds, approximately 13-29 minutes.

Week 4

Day 1: All About Arms

Recommended Timing: Beginner 20 minutes; Intermediate 25 minutes; Advanced 35 minutes.

Day 2: Kettlebell Lower Body

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes: Advanced 35 minutes.

Day 3: HIIT Cardio and Pilates

Recommended Timing: Beginner to Intermediate 15 minutes; Advanced 20 minutes.

Day 4: Back Attack

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 35 minutes.

Day 5: Kettlebell Lower Body Strength & Balance

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 40 minutes.

Week 5

Day 1: Best Arms

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 45 minutes.

Day 2: Leg Love

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 40 minutes.

Day 3: Core Strength for Athletes

Recommended Timing: Beginner 10 minutes; Intermediate 15 minutes; Advanced 20 minutes.

Day 4: Tricep Strength

Recommended Timing: Beginner to Intermediate 15 minutes; Advanced 25 minutes.

Day 5: Bust Stress: Resistance Band Low-Impact

Recommended Timing: Beginner to Intermediate 1 round, approximately 15 minutes; Advanced 2 rounds, approximately 25 minutes.

Week 6

Day 1: Warrior Arms

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 45 minutes.

Day 2: Thigh Day

Recommended Timing: All levels 1-2 rounds, approximately 22-44 minutes.

Day 3: Abs & Core Day

Recommended Timing: Beginner to Intermediate 1 round, approximately 14 minutes; Advanced 2 rounds, approximately 28 minutes.

Day 4: Big Back

Recommended Timing: Beginner 15 minutes; Intermediate 25 minutes; Advanced 40 minutes.

Day 5: Glute Activation

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 45 minutes.

Week 7

Day 1: Armbitious

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 45 minutes.

Day 2: Power Legs

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 45 minutes.

Day 3: 360 Core

Recommended Timing: All levels 1-2 rounds, approximately 20-40 minutes.

Day 4: Feel the Burn: Shoulder and Bicep Day

Recommended Timing: Beginner to Intermediate 25 minutes; Advanced 50 minutes.

Day 5: Grow Your Glutes

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 45 minutes.

Week 8

Day 1: Advanced Upper Body

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 45 minutes.

Day 2: Don't Skip Leg Day

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 45 minutes.

Day 3: Strong Core with Kettlebells

Recommended Timing: Beginner 15 minutes; Intermediate 20 minutes; Advanced 30 minutes.

Day 4: Best Chest

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 45 minutes.

Day 5: Glutes to the Max

Recommended Timing: Beginner 20 minutes; Intermediate 30 minutes; Advanced 45 minutes.


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