DIFFERENT. BETTER. BFT is a scientific high-intensity group strength and conditioning studio.
23/08/2026
Club 400 continues to grow with our newest member Jarrod.
Our newest resident 5amer, definitely has been an absolute legend to be part of our community and we can’t wait to see you achieve all your goals. Jarrod has been an incredible addition to our already loud 5amers making sure everyone he’s partnered with pushes to their limits.
Please help us in congratulating Jarrod to our growing 400 club 🥳
23/08/2026
Week 3!!
Monday — Cardio U (MAS %)
The first MAS-prescribed conditioning session following last week’s MAS testing. We kick off at 100% of individual MAS rather than prescribed targets.
The main goal is aerobic power, repeat sprint ability and fatigue resistance. The 20/10 seconds active recovery structure keeps oxygen elevated whilst allowing room to repeatedly hit prescribed output.
Tuesday — Strength UB
This session introduces cluster sets to progress upper-body strength while maintaining technical quality throughout key and accessory lifts.
Key lift - BB Military Press utilising tested 5RM to individualise loading. The cluster format breaks the work into smaller groups with recovery time, allowing structure to maintain force production and bar speed at heavier loads.
Wednesday — XTX
The first partnered XTX progression, cardio bias, combining repeated high-intensity efforts with moderate resistance movements.
The objective is repeatable output incorporating short passive recovery while partners take over - the overall density remains high.
Thursday — Pump LB
Increasing mechanical tension while maintains strength patterns.
Focus: Hypertrophy - working close to failure with minimal reps in reserve developing bilateral and unilateral strength; hamstrings, posterior chain capacity and single-leg stability.
Zercher Squat:
Focus on trunk stiffness, an upright squat position and coordinated hip/knee force production.
BB Deadlift:
Focus on bar path, bracing and hip-extension mechanics.
Friday - Cardio HIIT
This progression increases the work interval to 30 seconds while reducing the total number of intervals. Find the highest sustainable intensity that can be reproduced across all eight sets.
Saturday — Shred (Mixed)
This progression moves to two 25-minute blocks, increasing the amount of work performed within each zone as we continue to build aerobic capacity and foundational strength qualities required for the block’s BB Conventional Deadlift and BB Military Press.
In the cardio zone, the priority is consistency across all four sets at steady state pace.
Huge week ahead, get booking team! 🗓️
We came, we sweated, we survived.
🥵🥵🥵
Who hit the PXI Today (hands up 🙋♀️🙋♂️)
UNLOCKED week is coming, our biggest week of the year!
Download the white BFT booking app via the app store or google play, select your studio and redeem your 6 Unlocked credits to find out what we’re all about!
It’s here!
During the week of 31st August - 5th September our doors are Unlocked! Unlock a free trial week and redeem 4 weeks at 50% off if you join during your trial + a half price heart rate monitor 💯
16/08/2026
Club 400 has its newest OG member
Henry has been Mr 5am Consistent since our doors open and he has always shown up and bought the vibes to every class.
While he is currently on loan at BFT Chermside, we know he’s having a great time training with the legends over there !
One things for certain, he continues to show the values of BFT with his trust and loyalty to our training program
Built by determination
Our members setting their new BB Deadlift 5RM. Congratulations to everyone who hit a new PB and for our newer member who set their very first one.
Up next we have Military Press 5RM…