Your First Week at Suffer City: Two Training Paths to Get You Rolling

Walking into Suffer City for the first time can feel like stepping through a time-warp and into the Future of fitness. It’s beautiful design is eye-catching, the music gets your hips shaking, and you can’t help but feel the hard work in the room.

The question is: Where do you start?

You know, getting started is key and your first week will depend primarily on you and your goals.

Do you want to lean out and sharpen your physique? Or are you chasing performance and the ability to withstand any fitness challenge thrown at you?

Either way, I’ve got you covered with two proven weekly templates.

1. The Lean & Mean Routine

For those of you constructing your ideal physique — incinerating fat, building muscle, and sculpting a strong body — this one’s for you.

• Monday: Lift
  Dial in your barbell, dumbbell, and kettlebell skills. Build raw strength and movement efficiency. And ground your fitness in the fundamentals for a bulletproof process.
  
  
• Wednesday: Sculpt
  Think body-segment training with a Suffer City twist. Hypertrophy work (lighter weights, higher reps, nasty combos) that carves muscle and tightens your physique.
  
  
• Friday: Move
  A cardio-respiratory gauntlet of muscle endurance and mental strength. This is functional fitness evolved.
  
  
• Saturday: Sculpt
  Double down on physique work. Harden the body, chisel your muscle, and see results progress week to week.

The Lean & Mean path builds lean, athletic muscle, ramps up your metabolism, and reduces injury risk by layering strength, stability, and skill together.

2. The Fast & Furious Model

If you’re looking to strengthen and condition your body for athletic purposes and push your fitness toward events like HYROX, this is for you.

• Monday: Lift
  Heavy lifting opportunity, explosive power, and foundational strength. Develop movement as a skill and build your base of strength.
  
  
• Tuesday: Move
  Expand your aerobic capacity and push your muscles into high-tolerance zones. You’ll breathe heavy and learn to integrate the aspects of your fitness into a single output.
  
  
• Thursday: Lift
  In order to lift a lot, you gotta lift a lot. And this second Lift class during the week helps advance your strength like no other. Repetition is key to unlocking your potential.
  
  
• Friday: Move
  Not only will your body become conditioned to exert high power over long duration, but it’ll learn to bounce back quick and become more resilient. 

Fast & Furious builds a body that’s durable, efficient, and tough enough to handle high-output challenges.

Which One’s For You?

Look — we’re all attracted to different types of achievement. And both paths described here will move you closer to your specific goal.

But the important part to each pathway is they both provide a foundation for the long-term development of whichever path you choose.

The difference is simple: Lean & Mean is for weight lifting for a base of strength to pack on lean muscle and chisel our your physique, while Fast & Furious will exercise the athlete within you for high performance prosperity.

Whichever path you choose, focus is the same: show up, do your best, and never quit.

Welcome to your first week at Suffer City — vamanos.