Project Swole

Chug Life

Strength & Conditioning
Coach
Chris Chugunov

Project 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.

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Project Swole
Lean muscle tissue is the fountain of youth. There are countless of health and lifestyle benefits from putting on muscle. The improved resting metabolic rate burns fat at rest more efficiently, so staying lean won't be an issue. BUILDING it is the hard part. That's where we come in with not only top tier programming, but a REAL tight knit community to keep you accountable and on your game.
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The Brotherhood
A Band of your new Brothers to defy gravity with.
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Direct Access
Direct Access to Coaches and Teammates through the app
Features
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Access to your coaches
Access to coach and other resources daily through the platform
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your training and make execution easy to learn and apply
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Detailed, expert instruction
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Committed Teammates
A community of Men that has your back! Full of encouragement and lots of hype
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Delivered through TrainHeroic
Equipment
Recommended
Barbells, Dumbbells, Machines, Resistance Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-05-30

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

Monday
2023-05-31

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

Tuesday
2023-06-01

A

Walk

1 x 45:00

Wednesday
2023-06-02

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

Thursday
2023-06-03

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

Friday
2023-06-04

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

Saturday
2023-06-05

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

Coach
coach-avatar 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.

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Gooble Gobble

One of us! One of us! One of us!

Start My 7-Day Free Trial
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FAQs
Will this improve my life?
Yes
Do I want to be swole?
Yes
How do I Join?
Click the buttons, sign up, and show up. Every damn day.
The Proof
verified-athlete-avatar John G

Entrepreneur/Fitness Model

Verified Athlete

"Project Swole has single handedly recalibrated my life path"

verified-athlete-avatar Connor M

Tech Wizard / Scratch Golfer

Verified Athlete

""Project Swole. aka bullet train to Valhalla""

verified-athlete-avatar Mitch C

ESports Athlete

Verified Athlete

""this is all I have""

verified-athlete-avatar Carter W

Logistics Manager

Verified Athlete

""Project Swole changed my life""

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Project Swole
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Project Swole
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Project Swole
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