Project Swole
Chug Life
Strength & ConditioningProject Swole has been a successful program and tight knit community of Men over the past years.
The PS community is all about getting as swole as possible while staying lean and athletic. To be swole you have to build lean muscle tissue. Our program is built on sound hypertrophy and strength training principles to guide you on your path to the body your girlfriend dreams about.
Our community and muscles have seen tremendous growth since Project Swole began in 2021. We are now excited to partner with Train Heroic and offer our ever evolving program and community to the public.
The program offers guidance on proper bio-mechanics to optimize movements and target specific tissue you wish to develop. We utilize a wide range of intensities, tempos, rep schemes and other advanced techniques to expedite the process. So you get as Swole as you can, as fast as you can.
All you have to do is sign up, and bring the juice. When we say juice we mean EFFORT. Our program is intense and requires you to bring the effort your body needs to adapt and GROW.
We are more than just a program. we are a community of Men.
Stay Swole my friends. We will see you on the inside.
A
Converging Chest Press Machine
6, 3, 12
B
Chest Supported Wide Grip Row Machine
6, 3, 12
C
Dips
D
Neutral Grip Pull Downs
6, 3, 12
E
DB Lateral Raises
12, 10, 8
F
Seated Cable Flys
12, 10, 8
A
Heel Elevated BB Back Squat
6, 3, 12
B
Elbow Backed Bicep Curls
12, 10, 8
C
Trap Bar RDLs
6, 3, 12
D
Cable Crossover Tricep Extensions
12, 10, 8
E
Cable Reverse Flys
12, 10, 8
F
Barbell Curls
12, 10, 8
A
Walk
1 x 45:00
A
Football Bar Bench Press
6, 3, 12
B
Seated Cable Row - Wide Neutral Grip
6, 3, 12
C
Tricep Dip Machine
10, 5, 12
D
Neutral Grip Pull Ups.
E
Machine OH Shoulder Press
10, 5, 12
F
Wide Grip Lat Pulldowns
10, 5, 12
G
Seated Cable Sternal Press
12, 10, 8
A
Cable Lateral Raise - MD
12, 10, 8
B
Cable Squatty Curls
12, 10, 8
C
Cable Tricep Pressdowns
12, 10, 8
D
Supinated Grip Cable Curls
12, 10, 8
E
Incline Bench DB Y Raises
12, 10, 8
F
Eccentric SA Cable Curls - (2up1down)
1 x 6
A
Band Assisted Hack Squat
10, 5, 12
B
Leg Extensions
3 x 12
C
Sissy Hack Squat
1 x 10
D
Smith Machine Incline Press
10, 5, 12
E
Smith JM Press
15, 12, 10
F
Seated Hamstring Curls
3 x 12
G
Straight Leg Calf Raises
2 x 15
A
Converging Chest Press Machine
6, 3, 12
B
Chest Supported Wide Grip Row Machine
6, 3, 12
C
Dips
D
Neutral Grip Pull Downs
6, 3, 12
E
DB Lateral Raises
12, 10, 8
F
Seated Cable Flys
10, 8
Chris Chugunov
Chris is a semi-retired football player. He has a Bachelors & Masters degree along with multiple certifications including his CSCS. Chris formed a strong fitness community since his playing days came to an end. He puts his education, knowledge, and years of experience into his training protocols. He walks the walk and is in the trenches with you.
John G
Entrepreneur/Fitness Model
Verified Athlete"Project Swole has single handedly recalibrated my life path"
Connor M
Tech Wizard / Scratch Golfer
Verified Athlete""Project Swole. aka bullet train to Valhalla""
Mitch C
ESports Athlete
Verified Athlete""this is all I have""
Carter W
Logistics Manager
Verified Athlete""Project Swole changed my life""
When you join a team you’re getting more than programming, you’re joining an online community.
Project Swole
Project Swole
Project Swole
