BFT Nanyang

Week 7- BFT UNLOCKED
Mon, XTX
This final XTX progression places a strong emphasis on repeatable high intensity efforts while reinforcing movement efficiency under fatigue with 2 new movements.

Tues, Strength Lower
Reducing training volume while increasing relative intensity(more 5 reps target), exposing members to heavier loads without compromising technical ex*****on.

Wed, Cardio HIIT
This final HIIT progression combines the highest training (20sec X6 set) density of the block with the peak prescribed MAS intensity of 110%, providing the greatest cardiovascular and metabolic challenge.

Thur, Pump Upper
This final PUMP progression consolidates the upper body adaptations developed throughout the block, combining high quality training volume with increased loading on the Strength Theme Screen.

Fri, Cardio U
This final progression consolidates the aerobic adaptations developed throughout the Cardio U progressions by challenging members to accurately regulate their intensity whilst maintaining continuous movement (2 x 30sec 🧡)

Sat, Power
Develop peak velocity and force output while introducing greater coordination and unilateral demand (KB cleans) within the explosive movements.

🔓 BFT UNLOCKED: TRAIN FOR FREE! 🔓

From 31 August to 5 September, we’re opening our doors for one full week of FREE training at BFT Nanyang! 🔥

Come experience:

🆓 Complimentary BFT sessions
⚡ Expert coaching and guidance
🤝 A supportive, high-energy community
🏋️‍♂️ A variety of strength and cardio workouts

📅 31 August–5 September
🎟️ Completely FREE

Whether you’re starting your fitness journey or looking for a fresh challenge, BFT UNLOCKED is the perfect opportunity to experience what we’re all about.

Plus, enjoy exclusive membership offers available only during BFT UNLOCKED week! 🎁

🚨 Spaces are limited! Download the BFT Booking App by Glofox and reserve your sessions today. 📲

🎥 FORM TALK with Coach Dzul!

Resistance bands can make dips more beginner-friendly—but getting in and out incorrectly might earn you an unexpected slap! 😂

Coach Dzul shows you how to:

✅ Set up the resistance band safely
✅ Perform assisted dips with good form
✅ Exit without letting the band fight back

Control the band, complete your reps, and finish safely. Save this before your next dip session!

Week 6
Mon, Hyper Lower
Progressing unilateral strength, trunk stability and movement control while reinforcing the technical qualities established throughout the earlier progressions.

Tues, XTX
Increasing work duration and introducing a dedicated skill development screen.

Wed, Strength Upper
Introducing top sets and back off sets, exposing members to near maximal intensities before reinforcing movement quality with reduced loading.

Thur, Cardio U
Maintaining the prescribed intensity at 110% MAS whilst introducing greater accumulated fatigue through the Cardio U HIIT format.

Fri, Pump Mixed
Increasing overall training density while continuing to build muscular strength, endurance and movement quality. 10/8/6/6reps

Sat, Crew Fit
Increasing the emphasis on sustained work capacity and strategic pacing with Descending Target Structure. 🙀

No members were harmed in this incident.
One TV cannot say the same.

We still love you, Shuk. ❤️

🔓 BFT Unlocked

Week 5
Mon, Strength Lower
Introducing paused repetitions, challenging members to maintain force production and positional integrity during mechanically disadvantaged portions of each lift.
Tempo 2-0-0

Tues, Cardio Summit
Descending work format, challenging members to maintain output as the available work time decreases. 60/55/45/35 seconds work period

Wed, Hyper Upper
Shifts to an upper body emphasis, continuing the program’s focus on developing movement competency across multiple planes while improving shoulder stability, postural strength and upper body control.

Thur, Cardio HIIT
Increases the prescribed MAS ntensity from 105% to 110% on the Ski Erg, Rower and Keiser Bike, challenging members to produce greater outputs while maintaining consistency across repeated 20sec efforts

Fri, Balanced
This progression continues developing the mobility, stability and positional strength required to support efficient performance in the BB Military Press and BB Conventional Deadlift.

Sat, Power
This progression continues developing peak velocity and force output while increasing the overall training volume from the previous session. 4 sets to 5sets