Project Swole has been a successful program and tight knit community of fellas over the past years.
The PS Team 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 4 years ago. 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 strong and athletic quickly. Alongside a team of gentlemen with the same goals.
All you have to do is sign up, bring the juice, and be a team player. We take care of the rest.
Give it a shot. We will see you on the inside.
A1
Incline Pushups
2 x 10
A2
Incline Plyo Push Up
2 x 5
A3
Prone Incline Cuban Press
2 x 5
B
DB Chest Press
C
BB Incline Bench
D
DB Deficit Push Ups
E
Dip + L Sit
F
LISS Conditioning
1 x 15:00
A1
Scap Pull Ups
2 x 10
A2
45 Hyper Iso Alt DB Row
2 x 10
A3
Rear Delt End Range Shoulder Ext
2 x 10
B
Chin Ups
C
Barbell Pendlay Row
D
Neutral Grip Pull Downs
E
Inverted Rows
F
LISS Conditioning
1 x 15:00
A1
Decline Sit Ups
3 x 10
A2
Hanging Leg Raises
3 x 10
A3
Kneeling Cable Crunches - Core
3 x 10
B
LISS Conditioning
1 x 30:00
A
Jump Rope
1 x 4:00
B1
Shrimp Squats
2 x 5
B2
Kickstand Barbell Good Mornings
2 x 5
B3
Floating Heel Hinge Squat Hinge
2 x 5
C
Barbell Pin Squat
D
BB RFE Split Squat
E
DB RDLs
F
Bent to Straight Knee Calf
G
LISS Conditioning
1 x 15:00
A1
High-Low Face Pull
2 x 10
A2
Push Up To Pike
2 x 5
A3
Incline Prone T - Y - T
2 x 5
B
Barbell Overhead Pin Press
C
Dips
D
Heavy DB Lateral Raises (Partials)
E
Cable Lateral Raise - Lowest Height
F
LISS Conditioning
1 x 15:00
A1
DB Zottman Curls
2 x 20
A2
Cable Rope OH Tricep Extensions
2 x 20
B
Barbell Curls
C
EZ Bar JM Press
D
DB No Cheat Curls
E1
Cable Crossover Tricep Extensions
E2
DB Hammer Curls
F1
SA Cable Cuff Tricep Pressdowns
F2
Reverse Grip BB Curls
G
LISS Conditioning
1 x 15:00
A
LISS Conditioning
1 x 45:00
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.
Entrepreneur/Fitness Model
Verified Athlete"Project Swole has single handedly recalibrated my life path"
Tech Wizard / Scratch Golfer
Verified Athlete""Project Swole. aka bullet train to Valhalla""
ESports Athlete
Verified Athlete""this is all I have""
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.