SWOLE

Nick Urankar - Zeus Method

General Fitness, Bodybuilding, Functional Training
Coach
Nick Urankar

Finding limited equipment workouts that get results is hard, we provide dumbbell and bodyweight workouts that make you get the same results as if you had a full gym at your fingertips!

✔️You'll Shed weight

✔️Gain muscle and tone up

✔️Full progressions with just dumbbells!

✔️You'll transform your body in weeks

✔️You now have quick effective workouts at your fingertips

PLUS! Access to a proven coach, Movement Demos, and the Swole COmmunity!

$27 / mo
Get SWOLE
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Limited Equipment, No Problem!
Finding limited equipment workouts that get results is hard, we provide dumbbell and bodyweight workouts that make you get the same results as if you had a full gym at your fingertips!
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Choose your Goal!
Use Swole to Bulk up, Get Shredded, or Both!
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Variety Keeps Results Coming!
Do you get bored with workouts? Getting fit won’t be boring on Swole. You never do the same thing! New Workouts everyday keep you coming back! Who knows you might even outgrow some of your t-shirts!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
You // Pair of Dumbbells
Recommended
Yoga Mat / Ab Mat // A GOOD pair of Training Shoes
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
W1D1 Swole Shred

Prep

A

Bodyweight Warm Up

6 Minute AMRAP: 5 Inch Worm + 1 Push Ups (after each inch worm) 10 Pass throughs PVC / Band / Broomstick 10 Side Lunges 10 Air Squats 5 Burpees

B

DB Bench Press

C

Rest

1 x 3:00

D

DB Bent Row

Circuit

E

4 Sets *Superset*: 12 DB Reverse Bent Row 12 Alternating DB Front Raises 12 Alternating DB High Pulls 20/10 pounds or choose a weight you can do 12 unbroken fresh -90 second rest between sets- *score total time with rest included

F

Rest

1 x 3:00

Circuit

G

8 Minutes As Many Reps As Possible: 8 DB Flys 12 Alternating DB bench press (or lay on an object ground to perform) 10 Push Up 6 renegade rows without the push ups *25/15 would be my recommended weight or something you can complete the flys with unbroken fresh

Circuit

H

6 minute 10 second As Many Reps As Possible: 10 Sit Ups 10 Crunches 10 Bicycles 10 Flutter Kicks

Monday
W1D2 Swole Shred

Circuit

A

5 Minute Prep: 5 burpees 6 Jump Squats 7 Dumbbell RDL’s 8 Alternating Jumping Lunges *this will burn, after each set take a moment to recover

Circuit

B

Death by Reverse Lunge Ladder: Every 45 seconds x failure Starting: 2 DB Alternating Reverse Lunges (add 2 reps each new set) 4-6-8-10-12-14-16-18…. *Minute 1 perform 2 Reverse Lunges in place, minute 2 - 4 lunges, minute 3 - 6 lunges until you fail to complete the lunges in the :45 second window. 35/20# dumbbells is what I would recommend. Us a weight that will be challenging for you **score total reps completed even on your failed set!

Circuit

C

4 Sets: :30 Second Wall Sit 400 M Run *no rest complete this for time, should feel like you are a baby deer!

Circuit

D

6 Minute As Many Reps As Possible: 6 Box Jumps 6 Alternating Step Ups (holding DB on shoulder) 12 Russian Twists (holding DB) *just one DB used (35/20)

Tuesday
W1D3 Swole Shred

Circuit

A

Prep: 4 Minutes As Many Burpees As Possible (done at a moderate pace)

B

DB Deadlift

6 x 12

C

Single Leg DB DL

10 x 12

Circuit

D

Accumulate 4 Minutes Farmer Hold (weight options: A) 35/20 - B) 50/35 - C) 70/50) *This should take under 10 minutes but you should not be able to go the whole time without setting it down **score total time with time continuing to go when you break

Wednesday
W1D4 Swole Shred

Circuit

A

PREP: 5 Minutes of consistent work at a moderate pace: 6 Right Arm DB strict press 6 Left Arm DB strict press 6 Alternating DB bent row 20 Jumping jacks 6 Right Arm DB high pull 6 Left Arm DB high pull *this should be done with a light weight

Circuit

B

1 Minute Max DB Strict Press 1 Minute Max DB Push Press -90 second rest - 1 Minute Max DB Strict Press 1 Minute Max DB Push Press *there is no rest between the strict press and push press

Circuit

C

3 Sets: :45 second Max DB Lateral Raises :45 second Max DB Front Raises :45 second Max push ups -90 second rest between sets- *score total reps completed

Circuit

D

3 Sets: 1 Minute Max DB Curls (with a weight you can do 10-15 unbroken with) 1 Minute Max Band push downs -or- DB skull crushers (on bench/object/or lying on the ground) -1 minute rest between sets-

Circuit

E

6 Minutes 10 Seconds As Many Reps As Possible: 10 Dips (on a bench/chair or object) 10 Sit ups 10 Double leg raise

Thursday
W1D5 Swole Shred

Circuit

A

PREP: 5 Minutes: 8 DB Hang Power Cleans/curls 6 DB Burpee Deadlifts 4 DB Strict press *easy pace

B1

DB Split Squat

5 x 20

B2

DB Bent Row

5 x 14

Circuit

C

Every 3 Minutes x 4 sets: 400 Meters Run -then perform- Max Dumbbell Squats (using final Split Squat weight / 2 DBs) *Goal is to have around 1 minute of squats. Shorten the run if you start having 30 seconds or less. **score total reps of DB Squats completed

Circuit

D

6 minute As Many Reps As Possible: 10 Alternating DB Bench Press 10 DB Strict Press/ Push press you choose 10 DB Deadlifts *this should get very challenging so choose a weight that is challenging, yet you can keep moving with! Have different weights at each movement if necessary

Friday
W1D6 Swole Shred

Prep

A

Bodyweight Warm Up

6 Minute AMRAP: 5 Inch Worm + 1 Push Ups (after each inch worm) 10 Pass throughs PVC / Band / Broomstick 10 Side Lunges 10 Air Squats 5 Burpees

Circuit

B

3 Sets: 200 M Run :30 second Plank (on hands) 20 Jumping Jacks

Circuit

C

10 Minute Every Minute On the Minute: 7 DB Hang Clean & Press (using moderate weight to go unbroken) 12 Air Squats *this should take :30-40 seconds a minute. Do not force speed, go for good reps. Adjust reps if you need to in order to have 20 seconds of rest each minute. **score total reps completed

Circuit

D

4 Sets: 5 Minute As Many Reps As Possible: 16 Burpees 100 M Run 30 Alternating DB Hang Snatch 30 Alternating DB Chainsaw Row -1 Min Rest between AMRAPS-

Circuit

E

6 Minute As Many Reps As Possible: 8 Jump Squats 8 Dips 8 Hammer Curls

Saturday
2022-8-7
Coach
coach-avatar Nick Urankar

I am an Athlete, Coach, Husband, Dad, & Wearer of many hats. I am the Founder/Head Coach of ZeusMethod and SWOLE and have been training since I was 15. I always had a competitive drive as a kid and played sports and college football but that drive really kicked in when I started CrossFit in 2009. I have been to the games as an individual 3 times and came in 1st place in 2019 as a master.

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WHY SWOLE IS RIGHT FOR YOU?

The SWOLE Program strives to bring you great accessible programming with help how you need it to enjoy the results you really want fast! We want to help you. Zeus has a Private Facebook page, App to track workouts, access to coaches to answer and help you

Get SWOLE
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FAQs
What do I need for SWOLE?
All you need is a couple of dumbbells!
Where can I see my workouts?
Download our App to access workouts, daily instructions, and coaches.
How long do the workouts take?
Each training day last between 20-45 minutes depending on how quickly you move through the workout
What does SWOLE include?
SWOLE includes a New design that involves bodybuilding, hypertrophy, high Intensity, and body sculpting workouts. This program is 6 Days a week.
The Proof
verified-athlete-avatar Gary Maltese

ZeusMethod Athlete

Verified Athlete

"ZeusMethod has helped me get stronger and improve all of my Oly lifts... I am still getting stronger. If your not using ZeusMethod your missing out it's gonna help you change your game 100%"

verified-athlete-avatar Dave Ruiz

ZeusMethod Athlete

Verified Athlete

"I'm asked frequently about my workout routine. The Answer is ZeusMethod! It revolutionized my fitness level and continues to challenge me daily. ZeusMethod is functional fitness at its finest."

verified-athlete-avatar Allie Herrera

ZeusMethod Athlete

Verified Athlete

"I've grown tremendously because of ZeusMethod programing. The workouts are always different and constantly make me adapt. ZeusMethod has brought the fun back in working out for me, that's something I've been enjoying as an athlete and a coach.. Excited to see where I go from here on out."

verified-athlete-avatar Lindsey Grasis

ZeusMethod Athlete / SWOLE Coach

Verified Athlete

"ZeusMethod has helped me improve my strength and gymnastics skills. I recommend it to everyone weather your a competitive athlete or just want to get a good sweat in. Nick is very personable which is not something you find in every coach, he's a smart guy and he knows what he's doing!"

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