Project Swole
Chug Life
Strength & ConditioningProject Swole has been a successful program and tight knit community of fellas over the past years.
The PS community is all about getting swole while staying lean and athletic. To be swole you have to build some lean muscle tissue. Our program is built on sound 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 the Project began 3 years ago. 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 and athletic 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. The program is intense and requires you to bring the effort your body needs to adapt.
We are more than just a program. we are a community of good fellas tryin to get ahead.
Stay Swole my friends. We will see you on the inside.
A1
Seated Face Pulls
2 x 20
A2
DB Deficit Push Ups
B
Weighted Pull Ups - Neutral
10, 8, 6, 4
C
Chest Press Machine (Converging)
10, 8, 6, 4
D
Chest Supported Wide Grip Row Machine
8, 6, 4
E
Seated OH Press Machine
10, 8, 6, 4
F
Low to Hi Cable Flys
2 x 20
A
Leg Extensions
12, 10, 8
B
Front Squat
8, 6, 4
C
DB RFE Split Squat
12, 10, 8
D1
DB Lateral Raises
12, 10, 8
D2
Cable Cross Y-Raises
12, 10, 8
E1
DB No Cheat Curls
12, 10, 8
E2
Cable Rope OH Tricep Extensions
12, 10, 8
F1
Reverse Fly Machine
12, 10, 8
F2
Cable Rope Hammer Curls
12, 10, 8
A
Walk, Jog, Run, Sprint
1 x 60:00
A1
Scap Pull Ups
2 x 15
A2
Feet Elevated Pike Pushups
2 x 6
B
BB Strict Press
10, 8, 6, 4
C
Seated Calf Raise
12, 10, 8
D
Dips
10, 8, 6, 4
E
Leg Press Calves
12, 10, 8
F
Smith Machine Incline Press
8, 6, 4
G
Incline Bench Prone DB Lateral Raises
12, 10, 8
H
SA Cable Cuff Tricep Pressdowns
12, 10, 8
A1
Cable Long Rope Lat Prayers
2 x 15
A2
Cable Rope Upright Rows
2 x 15
B
Narrow Grip Loaded Pull Ups
10, 8, 6, 4
C
Barbell RDLs
8, 6, 4
D
Preacher Curls
12, 10, 8
E
Loaded Hypers
12, 10, 8
F
Reverse Grip BB Curls
12, 10, 8
G
Chest Supported DB Upperback Row
8, 6, 4
H
Incline Hammer Curls (Supine)
4 x 15 @ 15 lb
A
Walk, Jog, Run, Sprint
1 x 50:00
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
