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.