Project Swole

Chug Life

Strength & Conditioning

Coach

Chris Chugunov

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.

$33 / mo

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The Project

There are countless health and lifestyle benefits from putting on some lean muscle and being able to move well with it. The improved resting metabolic rate burns fat at rest more efficiently, so staying lean is easier. The athletic development and improved coordination allows you to carry yourself through life with a little more swagger. BUILDING it is the hard part. That's where we come in.

The Brotherhood

A Band of your new Brothers to defy gravity with. top tier programming AND a real tight knit community of gents to keep you accountable and on your game.

Direct Access

Direct Access to Coaches and Teammates through the app and a private discord for members.

Features

Access to your coaches

Access to coach and other resources daily through the platform

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your training and make execution easy to learn and apply

Detailed, expert instruction

Committed Teammates

A community of Men that has your back! Full of encouragement and lots of hype

Delivered through TrainHeroic

Equipment

Recommended

Barbells, Dumbbells, Machines, Resistance Bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

2024-09-23

Incline Pushups

2 x 10

Incline Plyo Push Up

2 x 5

Prone Incline Cuban Press

2 x 5

DB Chest Press

BB Incline Bench

DB Deficit Push Ups

Dip + L Sit

LISS Conditioning

1 x 15:00

Monday

2024-09-24

Scap Pull Ups

2 x 10

45 Hyper Iso Alt DB Row

2 x 10

Rear Delt End Range Shoulder Ext

2 x 10

Chin Ups

Barbell Pendlay Row

Neutral Grip Pull Downs

Inverted Rows

LISS Conditioning

1 x 15:00

Tuesday

2024-09-25

Decline Sit Ups

3 x 10

Hanging Leg Raises

3 x 10

Kneeling Cable Crunches - Core

3 x 10

LISS Conditioning

1 x 30:00

Wednesday

2024-09-26

Jump Rope

1 x 4:00

Shrimp Squats

2 x 5

Kickstand Barbell Good Mornings

2 x 5

Floating Heel Hinge Squat Hinge

2 x 5

Barbell Pin Squat

BB RFE Split Squat

DB RDLs

Bent to Straight Knee Calf

LISS Conditioning

1 x 15:00

Thursday

2024-09-27

High-Low Face Pull

2 x 10

Push Up To Pike

2 x 5

Incline Prone T - Y - T

2 x 5

Barbell Overhead Pin Press

Dips

Heavy DB Lateral Raises (Partials)

Cable Lateral Raise - Lowest Height

LISS Conditioning

1 x 15:00

Friday

2024-09-28

DB Zottman Curls

2 x 20

Cable Rope OH Tricep Extensions

2 x 20

Barbell Curls

EZ Bar JM Press

DB No Cheat Curls

Cable Crossover Tricep Extensions

DB Hammer Curls

SA Cable Cuff Tricep Pressdowns

Reverse Grip BB Curls

LISS Conditioning

1 x 15:00

Saturday

2024-09-29

LISS Conditioning

1 x 45:00

Coach

More from Chug Life

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.