BFT Bankstown

BFT Bankstown DIFFERENT. BETTER. BFT is a scientific high-intensity group strength and conditioning studio.

09/09/2026

Asked our staff to send a photo every hour to see how different our lives are 📸

Milestone MondaysCongratulations to all our members who have achieved a new milestone🏅
07/09/2026

Milestone Mondays
Congratulations to all our members who have achieved a new milestone🏅

Happy Father’s day to all the incredible dads of our studio, we hope you had a beautiful weekend!It’s that time of the w...
06/09/2026

Happy Father’s day to all the incredible dads of our studio, we hope you had a beautiful weekend!

It’s that time of the week to lock in your sessions!

Week 5

MONDAY — Strength LB
Focus: Positional Strength
This session progresses lower-body strength by introducing paused reps with an aim of building positional strength through the hardest/sticking points of the movement.

DL - 65–75% of established 5RM - higher technical demand.

TUESDAY — Summit
Focus: Aerobic Capacity + Movement Efficiency

Descending work periods challenge us to maintain efficient output with less working time. Key - smart pacing

WEDNESDAY — Hyper UB
Upper-body focused session developing shoulder stability, postural strength, motor control and positional strength, with paused reps.

Focus:
The 2-second pause removes momentum and requires force production from a static position. Maintain brace and an upright torso - no rib flare or excessive lumbar extension.

THURSDAY — HIIT MAS #3 — 110%
Focus: Repeat Sprint Ability + High-Intensity Output

Purpose:
The MAS prescription increases from 105% → 110%, challenging higher outputs repeatedly while maintaining quality.

FRIDAY — Balanced
Focus: Mobility + Stability + Movement Quality
As we reset from the week and prepare for another around of Power, this low-intensity session is designed to improve the mobility, stability and positional strength essential in key lifts.
We aim to achieving more range - and actively control that range

SATURDAY — Power
Focus: Explosive Power + Speed of Force Production
Volume increases while maintaining the contrast-training approach. The goal is to improve the ability to produce force quickly and explosively developing peak velocity and explosive strength

Week 4 - UNLOCKED bring your friends and family members to train free just my downloading the white BFT booking app!MOND...
30/08/2026

Week 4 - UNLOCKED bring your friends and family members to train free just my downloading the white BFT booking app!

MONDAY - CARDIO U
This progression introduces longer working intervals. The focus is on intensity control while keeping movement continuous - emphasis on efficient zone transitions and HR regulation.

TUESDAY - PUMP UB
Tempo is introduced to increase time under tension and muscular control. Expect upper-body volume while continuing to develop the key UB lift for the block - Military Press - prioritising movement over load.

WEDNESDAY - HIIT | 105% MAS
We progress above maximal aerobic speed, targeting 105% of MAS results across the Ski, Rower and Bike. Short, hard efforts with incomplete recovery will challenge your ability to repeatedly produce high outputs.

THURSDAY — STRENGTH LB
Tempo is carried across to lower-body strength work. Slower, controlled reps will reinforce positioning, increase time under tension and prepare us to handle heavier loads later in the block.

FRIDAY - SUMMIT
Work intervals progressively increase from 35 to 60 seconds, challenging pace management. Stay steady and controlled in the 80-89% HR.

SATURDAY - POWER
Our first Power progression of the block! Strength movements are paired with similar explosive movements to develop the ability to produce force quickly. Moderate loads, maximal intent and quality explosive reps are the priority.

Club 400 continues to grow with our newest member Jarrod.Our newest resident 5amer, definitely has been an absolute lege...
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 🥳

Week 3!!Monday — Cardio U (MAS %)The first MAS-prescribed conditioning session following last week’s MAS testing. We kic...
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! 🗓️

22/08/2026

We came, we sweated, we survived.
🥵🥵🥵

Who hit the PXI Today (hands up 🙋‍♀️🙋‍♂️)

20/08/2026

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!

Address

Bankstown, NSW

Website

Alerts

Be the first to know and let us send you an email when BFT Bankstown posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to BFT Bankstown:

Shortcuts

Share

Category