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.

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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.
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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.
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Direct Access
Direct Access to Coaches and Teammates through the app and a private discord for members.
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
2024-09-23

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

Monday
2024-09-24

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

Tuesday
2024-09-25

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

Wednesday
2024-09-26

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

Thursday
2024-09-27

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

Friday
2024-09-28

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

Saturday
2024-09-29

A

LISS Conditioning

1 x 45:00

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!

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FAQs
Will this improve my life?
Yes
Do I want to join the Project?
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""

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Project Swole
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Project Swole
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Project Swole
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