BFT Port Macquarie

9 week Benchmark Block - Week 8

Monday - XTX

What a session to start the week! We have progressed two movements but have maintained very similar movement patterns, including unilateral press, unilateral lunging and squatting.

Tuesday - Strength UB

We have moved back to our percentage based training this week as we lead into our final week and bench mark testing. Make use of the load charts spread around the room when looking at these percentages as they will take the guess work out of you weight changes.

Wednesday - Cardio HIIT

If you loved last week session, you’ll be right at home with this one. This is the final progression so expect non stop max efforts 😉

Thursday - Strength LB

Same structure as UB for this session 👌

Friday - Cardio Summit

Two big zones of 6 exercises. Still working in our AMRAP format. The working time for each zone has been increased as well as increased rest time between. Remember guys, this is summit. We aren’t looking to complete the target station at a max effort pace. If others are getting impatient while you’re on the timer, make them wait. This is an 80-89% session not 90%+.

Saturday - Shred Mixed

We see a very similar structure to our previous progression with our final Shred session for this training block. 4 x 12 min blocks with our main priority being our strength movements. Take your time and make the correct weight selections.

Join Master Trainers Mitch and Coz this Sunday 22nd September at 8am for Volume 3 of their Barbell Workshop in the lead up to Week 9 Benchmark Testing. Only 20 spots available so make sure to book ASAP!!!

9 week Benchmark Block - Week 7

Monday - Cardio U Aerobic

This session will be a great test of your recovery and a great measure of your progress across the training block. The formatting of this session is very similar to our previous progression, with a slight change in set timing.

Tuesday - Hyper LB

We have kept the same structure from the last progression, so you should be familiar with today’s setup, particularly on the Cluster sets for the exercises on the outer screens. Remember, high volume so make sure the weights are appropriate.

Wednesday - Crewfit

We have reduced the timing of each working set to 45 seconds and have members completing 3 consecutive sets on each exercise, rather than rotating through after each single set. The A and B stations should feel like a summit session, while the target station should feel like a HIIT session.

Thursday - Strength UB

We have removed the paused and tempo reps for today’s session and have programmed 6 and 5RM loads. For each movement, we start with 6 reps, but be mindful that this isn’t a 6RM load. We want you to use the first set on each exercise as a warm-up set and build on the loads from there.

Friday - Cardio HIIT

Traditional YGIG format for this session. Meaning, hard working across shorter sets but also equal parts recovery. It’s gonna be a big one 🔥

Saturday - Power

The format for todays session will remain the same as last week as we are working through some familiarisation. We should now be looking to up the weights from last week and move more explosively.

Get your tickets quick. Join us for a good night out ⛳️🏌️‍♂️

Looking for a low calorie, high protein lunch or dinner option? Then look no further. The Ginger Chicken Bowl is packed with nutrients and is super simple to prepare. Give it a try and let us know what you think 🥙🥙

9 week Benchmark Block - Week 6

Monday - Strength Pull

We have introduced paused reps for todays session. The pause with each lift is designed to help you learn how to grind your way out of the toughest part of the lift in order to execute it completely. This helps get you comfortable in going a little heavier when it comes to testing time as you would have done the work to get a good feel of the movement even with the sticking point under a decent load.

Tuesday - Cardio Summit

Zones extended to four exercises. Increased work time per zone with increased rest between zones. The zones have been increased to 4 stations rather than 3. This will feel similar to a Crewfit session if you don’t control your HR. There is no need to rush the timing station in summit.

Wednesday - Hyper Mixed Push

Continuing on with our paused reps in this session for our strength theme screen but also adding cluster sets with the outside screen for the added volume.

Thursday - Cardio U HIIT

Working back to our first progression with the format but still hitting a fairly high intensity. Stations 1,4,7,10 will be the orange zone stations. In the lead up to those max efforts we want plenty of recovery as you’ll absolutely need it.

Friday - Power

Our progressions for Power in this block will have a similar feel to our previous training block with the contrast method. Today is about familiarity with the six movements, developing skill acquisition for the Ballistic exercises, and learning how weight selection impacts movement in these exercises. Across the progressions, we will utilise Barbell, Kettlebell and DB work for both grind and ballistic movements.

Saturday - Crewfit

Well. This is a huge one. And boy do we mean huge. This has been touted as one of the hardest BFT sessions ever. Enjoy 😉

To top off a cracking Saturday sesh, we have special guest providing some bangers to get you through your workout. Don’t forget to book your spot via the app!!

Join master trainer Corey this Sunday for the second barbell workshop, focusing on our two main lifts for this block: the barbell overhead press and barbell back squat. This session is open to all members, even if you're not participating in benchmark. It will provide valuable time under the bar to refine technique and will also serve as an additional strength session. there will one more workshop after this, the week before our testing.

9 week Benchmark Block - Week 5

Monday - Cardio HIIT

This is a massive session to start the week. Very much so building upon last weeks style. 30 second sets now, which means recovery is paramount. The more you recover, the better your next output will be.

Tuesday - Strength Upper Body

Our UB session today has a prescribed tempo for each set on each exercise. The tempo is not only there to increase time under tension in order to help develop strength, but it is also there to help you learn how to maintain tension, stability and brace throughout each rep.

Wednesday - XTX

Slightly reduced timing on each set for the session. As always, lots of conditioning based movements today, so make sure you aren’t rushing anything. We still want time under tension for our KB and DB movements so be mindful of this with the shorter timings.

Thursday - Pump LB

We have included our BB Back Squat in the Strength Theme Screen today as Strength earlier in the week had a UB focus and our Military Press. We have kept some of the movements from our previous Pump progressions, such as the KB RDL, Hanging Leg Raises, BB Hip Extension and Hammy Curls.

Friday - Cardio Summit

After a little break, we see Summit back to flush out the legs after Pump yesterday! We are working with AMRAPS again. This is where we see communication starting to play a role in the training experience. Without great communication, you will be rotating at the wrong times and this is where you can get frustrated. Make sure to communicate with your group!!

Saturday - Shred Mixed BFT Unlocked

Big shred sesh to round off the week. We are back to our normal 2 x 20 min block format but with 3 added cardio exercises. Trap bar DL and BB Front squat are also in the weights section. With these bigger movements make sure your own safety is the number one priority. See how the body is feeling after a big week of training and adjust the weights from there.

Here at BFT Port Macquarie we 💙 our community

9 week Benchmark Block - Week 4

Monday - Strength Pull

Similar to last week’s “push” Strength session, we have kept the same structure to expose you to the added load through the pull movements. We have some big movements today with low reps. So make sure we really get comfortable under heavier loads.

Tuesday - Cardio U Aerobic

Similar format to our first Aerobic progression with increased sets per exercise. Reduced rest between laps of the zone with reduced rest between zone transitions. This session is all about maximising the 90-second sets to set yourself up for the following 30-second effort.

Wednesday - Pump Push

With the last progression being a Pull session and having a Pull-focused Strength session earlier in the week, today’s Pump will have a Push focus. We have kept the same structure but this time the outer screens are working in a descending fashion, with both timing and reps decreasing across each set.

Thursday - Cardio HIIT

Another big target driven session today as we begin working through slightly longer sets. In saying this, the rest will be a little longer too so think of that as a reward for the amount of work you’ll be doing.

Friday - Hyper Mixed

A challenging session today as we incorporate plenty of unilateral, loaded work. A lot of the movements have been carried over from our last progression of Hyper, so members should be familiar with and a little more comfortable with them. This means there is an opportunity to challenge yourself with the load here if you are moving well.

Saturday - Crewfit

Increase in the target reps for exercises A and B in each zone. With the increase in both targets, teamwork and communication is key today. We need big efforts on the cardio pieces again and the partners on the A and B stations to be cheering them on.

9 week Benchmark Block - Week 3

Monday - Cardio U Aerobic

What a way to kick off week 3. We have a new format of Cardio U for your Monday. Long sets of consistent HRs directly into short all out efforts. This will be a big one to get the hang of so make sure you listen in talk time 😬

Tuesday - Strength Push

Today’s session is a little different to what we are used to in Strength. We have prescribed a certain percentage of load for each set but be mindful that this percentage is the percentage of your 5RM load and not 1RM. What we want to get out of this today is an increase in volume through the number of sets on the same exercise as the load decreases and reps increase across each set.

Wednesday - Cardio HIIT

Today is the last opportunity for you to enjoy the shorter working sets as they are only getting longer after this 😁
Big thing to remember, although the prescribed HR may say blue or purple on screen, we still want MAX effort every set. So if you hit orange, that is A okay 👌

Thursday - Pump Pull

Our key focus is going to be appropriate load selection and ensuring that load is changing when you move to the Strength Theme Screen. We have included our Trapbar Deadlift and Hip Extensions into our Strength Theme Screens today. As these aren’t our main lifts, we have kept the rep target on the higher end as we’ve had a few solid days of training prior to this.

Friday - Balanced

As with a variety of our training blocks, Balanced is utilised to give our bodies a well-needed break and provide an opportunity for you to work through a session that will develop your mobility and stability. We have a balance of stretch movements, mobility movements and resistance movements today.

Saturday - Shred UB

4 x 12 min blocks
The cardio zone should be treated as a Summit session. We want you to hover between 80-89% of max HR throughout each set. You may find that when you return to the Cardio Zone for a second time, the efforts required to reach these higher HR zones may be easier. When we look closer at the strength zones, we see that this is a great opportunity to develop upper body strength in a variety of movement planes.

This Thursday (22nd August) will be our first Beach Dog Walking Afternoon. 🦮

We’ll meet on the grass at the Camels End of Lighthouse Beach at 4pm before heading onto the Beach. 🌊

PS… you don’t need to have a dog to come walking on the beach with us!!🚶

Can’t wait to see everyone and their pooches there! 🐶

We are excited to announce our new Partnership with the AMAZING .by.willow BFT members now have access to an EXCLUSIVE 10% OFF treatments (excluding cosmetic tattooing). Simply display your active membership through your BFT app to access this offer! Massive thank you to for partnering with us to provide our members with even more much value here at BFT!!

This Sunday, Mitch and Corey will be hosting their first barbell workshop, focusing on our two main lifts for this block: the barbell overhead press and the barbell back squat. This session is open to all members, even if you're not participating in the benchmark. It will provide valuable time under the bar to refine your technique and will also serve as an additional strength session. There will be three workshops during this block.

Training is Better Together with Friends… Lots of Friends!! 👯We’re opening our doors again for all our members to bring a friend for free! THIS SATURDAY AUGUST 17

If you’re a member and you have a friend you’d like to train with - this is the day to bring them along! 🏋️

If you have a friend who is a member, get on their case to bring you along! 💪

Sign ups of friends to a full-time membership on the day give members 2 weeks free instantly + both people go into the draw to win 1 month free

We can’t wait to see you training together!! 🏃‍♀️

Some MASSIVE milestones from our members last week! What champions!! Keep up the amazing efforts guys! ❤️

WHY BENCHMARK?
Strength Training lies at the foundation of BFT and is why we are Different, Better!

As you progress through your training journey at BFT, Strength Training is important for not only training performance, but living a healthy lifestyle.
The Benchmark offers you a training opportunity to develop muscle mass, while decreasing body fat percentage simultaneously!

This Benchmark will provide you with all the right tools to improve your strength in the Barbell Back Squat and Barbell
Military Press:
✅ With optimum testing conditions to ensure you are pushing right to your 5 rep max
✅ Strength-bias training block featuring a minimum of 2 strength-based sessions per week
✅ Guidance & support from your coaches to help you put purpose into every rep

At BFT, we’re in it for the long game! While you are progressively improving your max strength & hypertrophy, this is also 9 weeks of continual improvement of movement & technique that you can carry with you across your BFT journey.

🦺 Safety through lifting is a high priority, with our coaches focusing on movement proficiency and safety before load!

NEW TO BFT?
This is a great opportunity to expose yourself to evidence-based testing sessions & ensuring you are moving safely before we step it up!
With sessions like Strength, Hyper, Pump, Strength Endurance and Shred stacked with exercises to complement the Barbell Back Squat and Barbell Military Press.

EXPERIENCED MEMBERS?
This is an amazing opportunity to push your limits & build upon your training base & see what you are capable of! What better feeling than hitting a new 5 Rep Max with your training crew?!
Your coaches are ready to guide you along the journey, it’s time to LIFT YOUR LIMITS!

🤩 Check out our current offer in our BIO!!

Benchmark Week 1 Begins

SATURDAY IS HERE AND WE ARE READY TO PARTY!!

• Challenge Scans

• Fuel Bar Reopening - with a fresh new menu and under new management

• Ice baths and BBQ (Ice baths and BBQ starting from the end of the 6am session)

• DJ Luke Cousins in the Studio For ALL Sessions

• BRING A FRIEND FOR FREE - If you have a friend that you have been trying to convince to come in for a session, or have a friend who is a member, THIS IS THE DAY TO COME IN! We are opening a 4th session on Saturday morning to accommodate the extra people as all sessions have been capped at 38 bookings (this allows for 10 free friends per session - friends DO NOT need to book in via the app, they can just arrive with you!)

• Referrals - If your friend signs up for a full-time membership on the day - you instantly receive 2 WEEKS FREE + go into the running to receive 1 MONTH FREE!

• Lucky Door Prize - Protein Pack - Everyone who walks through the doors Saturday morning goes into the running to win the lucky door prize

• Moore Beer Challenge After Party - Tickets are $30 and can be purchased through the Membership section under Events in your Booking App. Arrive at the venue from 5pm Onwards. Bar Tab has been pre-arranged. Char Bar will be on site for anyone to purchase food throughout the evening

• Challenge Winners Announced

and Have partnered up to bring our members an amazing recovery and relaxation option! Simply show your active full time membership in your app when you arrive for your treatment to receive 10% off! The treatment on offer is the Hawaiian Massage Combo! It’s a 60min Hawaiian Massage followed by a 30min Jin Shin Jyutsu Treatment. This same Combo will also be one of our prizes on the Wheel! We are so excited to have partnered with Deborah from to provide our members with an amazing recovery and relaxation experience!

Do you know a member or are you a member who would like to bring a friend along to a workout? This Saturday is the Day to come and train together!
Members just book in as normal, and bring your friend along - they don’t even need to book in via the app!
Members can find out more details on the Locals page
Prizes to be won on the Day and a Live DJ at all sessions!

We are excited to announce our new fitness partnership with BFT Port Macquarie Members now have access to 15% off the full range of Apparel & Supplements by our new friends Members can shoot us a DM to get access to the code or find it in studio!! HAPPY SHOPPING - all thanks to our new fitness partner!

Congratulations to Ruby Holmes, who is about to head to China to represent Australia in futsal. Over the last few months, she has been working hard, collecting cans and bottles to help fund this amazing opportunity. A big thank you to everyone who supported her by contributing to our collection, both in the gym and outside. Good luck, Ruby!