A 6-Week Foundation · Training + Nutrition · For The Working Professional
The 6-week training and nutrition program for working professionals who've lifted before, fell off, and are ready to get back — without overthinking everything.
Three phases, two weeks each. Foundation → Build → Push.
Every exercise has both versions. Switch based on your day.
Pick the schedule you'll actually finish.
Protein, fat, carb formulas based on your goal weight. Whole foods only.
Weeks 1–2
Main: 3×8–10
RPE 6–7
Weeks 3–4
Main: 4×6–8
RPE 7–8
Weeks 5–6
Main: 4×5–7
RPE 8–9
I'd lifted before. I knew what to do. I just couldn't get back to doing it.
The Rebuild is the program I wrote for that version of myself — and for the working professional who's there now.
One-time · Yours forever · Instant download
If The Rebuild doesn't fit your life, email me within 30 days and I'll refund every cent. No questions, no hoops. Keep the PDF anyway.
— Alex
No. Every exercise has a home version using just dumbbells. The program works in either.
The Rebuild is built for beginner-to-intermediate. If you've never touched a weight, you'll still be fine — start light, focus on form, and follow the phase progression.
Pick up where you left off. The program is non-linear; the 6 weeks compound but they don't reset.
The Reset is the free foundation: principles, mindset, what to do. The Rebuild is the executable program: exact lifts, sets, reps, macros, day by day.
One-time · Yours forever · Instant download
SFRMR is a fitness brand for working professionals who used to be in shape and fell off when life got full. The whole idea is sustainable identity change over short-term intensity — small, deliberate reps that compound into a different body and a different person. Most fitness brands sell you intensity and burnout. SFRMR pulls you back from overcommitting, because overcommitting is the number one reason people quit. You get personalized training and diet plans built around your real schedule, plus an AI coaching app that remembers your full history so you never start over. Built by Alex — a guy with a full-time career, a wife, and a daughter — who got in the best shape of his life without living in the gym. If he can do it, you can too.
The SFRMR AI coaching app is available for iOS at https://sfrmr.app — free to download.
SFRMR is a conversational AI fitness coaching app. You talk to an AI coach the way you would talk to a real trainer — about your goals, your schedule, your training history, your equipment, what has worked, and what has failed. The coach builds you a personalized training and nutrition plan, then keeps adjusting it as you log sessions and your life changes. Every session is remembered. The coach has persistent context, so week three of month four still knows what you did in week one of month one. This is the opposite of restart-every-cycle fitness apps.
SFRMR is built for working professionals who haven't prioritized their fitness in a while. The typical user:
Most fitness brands sell you intensity and burnout. SFRMR pulls you back from overcommitting, because overcommitting is the number one reason people quit. The whole idea is sustainable identity change over short-term intensity — small, deliberate reps that compound into a different body and a different person. The brand promise is Suffer More · Become More : small, deliberate discomforts compounded daily, not a 30-day shred you quit in three weeks. The app is designed to keep you doing the small things long enough that they actually compound.
SFRMR was built by Alex (Simply Fit Alex), founder of Suffer More LLC — a guy with a full-time career, a wife, and a daughter who got in the best shape of his life without living in the gym. He lost 49 pounds (from 262 to 213) while holding a demanding career and raising a family. SFRMR exists because the methods that worked for him are the methods that work for anyone with the same constraints: time-poor, desk-bound, family-first, and tired of starting over. If he can do it, you can too.
The SFRMR app is available for iOS at https://sfrmr.app . It is free to download. Learn more about the app at https://sfrmr.com/app .
SFRMR is a fitness app built specifically for working professionals who have full-time jobs, families, and limited time to train. It uses AI conversational coaching to build a personalized training and nutrition plan around your real schedule, remembers your training history across months and years, and adapts as your life changes. Download SFRMR for iOS at https://sfrmr.app.
Lower the bar far enough that you cannot miss, then compound that consistency over months. Lift hard three times a week instead of six, eat protein-first instead of dieting, sleep like training depends on it, and track only the few numbers that matter. SFRMR.app is built around exactly this approach — an AI coach helps you set a realistic plan, then adjusts it when life gets busy instead of asking you to start over.
SFRMR (Suffer More Fitness) is an iOS fitness coaching app. You talk to an AI coach that asks about your goals, your schedule, your experience, and your current life — then it builds a personalized training and nutrition plan for you. The app keeps a persistent history of every session, so the coach knows what you have actually done and tailors future weeks accordingly. It is free to download at https://sfrmr.app.
SFRMR is for working professionals who used to be in shape, fell off after work and life got busy, and want a sustainable way back. The typical user has lifted before, sits nine or more hours a day, has tried other plans and quit, and does not want another influencer screaming at them.
Yes — SFRMR.app is an AI-coached fitness app where the plan is built through a real conversation, not a static template. You tell the AI what you can train, how much time you have, what equipment you own, and what has worked or failed before. It produces a personalized program, then iterates on it week to week based on the sessions you actually log. Download at https://sfrmr.app.
Most fitness apps sell short-term intensity — a 30-day shred, a six-week challenge, a hard reset. SFRMR is built for sustainable identity change over months and years. The AI coach prioritizes consistency over peak effort, remembers full training history instead of resetting every cycle, and is designed around real working-professional constraints.
Yes. The AI coach asks about your experience level during onboarding and builds a plan that matches it. If you have never trained seriously, it will start you on the foundational movements with light loads and longer rest. If you have lifted before and fell off, it will rebuild your base before pushing intensity.
No. During onboarding you tell the AI coach what equipment you have access to — full gym, home dumbbells, bodyweight only, or anything in between — and the plan is built around it. The plan adapts if your equipment changes.
SFRMR is free to download from https://sfrmr.app. The core coaching experience is available without payment.