BFT Westgate

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BFT is a scientific high-intensity group strength and conditioning studio. bft.studio/westgate/

In short, our programs are designed to be progressive, innovative, and transformative.

30/10/2026

After a few heavy weeks of training, we gave our bodies some love with balanced today. Focussing on mobility and stability with some unilateral exercises to work on our weaknesses. Focussing on these aspects means better movement patterns in compound lifts and better patterns mean more weight lifted. See you tomorrow where we teach our bodies to lift heavy weight fast with some ballistic exercises 💪

24/10/2026

Project 100: Week 3!! 🚀

Monday commit or cancel, no show and late cancel fees apply.
Session: Strength (Lower Body) 🏋️
Progression: 3/8 - Introduction of tempo paused reps
Focus: Tempo changes the stimulus, so no momentum allowed. Control every phase of the lift and use moderate loads to build real strength through better motor control.

Tuesday
Session: Summit ⛰️
Progression: 3/6 - Increased working time and targets
Focus: Longer time on each exercise means pacing matters more. Stay in your 80-89% zone and keep your output consistent from start to finish.

Wednesday
Session: Pump (Upper Body) 💪
Progression: 3/3 - Tempo reps on strength theme screen
Focus: The final Pump progression. Slow the movement down to build more tension without needing heavier loads. Stay in control and keep your positions sharp.

Thursday
Session: HIIT ⚡
Progression: 3/8 - Reduced recovery between sets
Focus: Recovery drops from 75 to 70 seconds, but the intent stays the same. Every 35 second interval gets maximal effort, so don't pace yourself to make up for the shorter rest.

Friday
Session: Balanced 🔄
Progression: 1/3 - First Balanced progression
Focus: Low load, highly controlled work to build movement quality and stability through the shoulders, trunk and pelvis. This sets you up for the heavier sessions across the week. We know how sore you all are so this is the perfect reset 🙏

Saturday: HALLOWEEN DRESS UP! 🎃
Session: Power 💥
Progression: 2/4 - Increasing the technical challenge of some of the ballistic movements
Focus: Same structure as last time, so now it's about movement intent and moving with speed over adding load. Costumes are compulsory, and anyone who doesn't dress up will be paying the price. 👻

22/10/2026

HALLOWEEN IS COMING!! get ya costume out and dress up for your power session on the 31st. Prizes for best dressed and punishment for those who don't dress up! 😂😂 Wear something you can do the explosive movements eg hang cleans in. We know you have something stashed somewhere you can wear 👀👀 no excuses.

18/10/2026

Introducing Laura, the first in our series highlighting some of our incredible members. Laura has bilateral coloboma of the retina and iris, severely impacting her vision. Watch her story and how she's overcome some big hurdles. We made some changes for her and now she's smashing it. With some adaptations, there's no barrier to fitness and exercise 💪 She even complete podium. Absolute inspiration to all 🩵.

17/10/2026

Project 100: Week 2!! 🚀
Take today to reflect on your first week. If you need to make any changes or start the process, use today as your reset day and start the week strong.

Monday
Session: Cardio U (A) 🌊
Progression: 2/5 – Aerobic session
Focus: Set an appropriate pace early and let your output build gradually as the sets go on. Your heart rate should rise from consistent work and accumulating fatigue, not from surging and recovering.

Tuesday
Session: Pump (Upper Body) 💪
Progression: 2/3 – UB bias
Focus: Keep building confidence in the Bench Press and Bent Over Row. The goal is consistent, high quality reps under more volume, so you can refine your technique before the loads go up.

Wednesday
Session: HIIT ⚡
Progression: 2/8 – Increased work time, decreased rest and targets
Focus: Work time is up and recovery is down, but the goal hasn't changed. Go after every interval with maximal intent instead of pacing yourself to get through it.

Thursday
Session: Strength (Lower Body) 🏋️
Progression: 2/8 – LB bias session
Focus: Keep building on the Back Squat and Sumo Deadlift from last week's Pump session. This is still about learning the patterns, so prioritise technique and positions over maxing out the load.

Friday
Session: Summit ⛰️
Progression: 2/6 – Increased working time and targets
Focus: Targets are up about 10%, but the approach stays the same. Stay disciplined with your pacing and let your heart rate settle into the 80-89% zone rather than chasing it.

Saturday
Session: Shred (Mixed) 🔥
Progression: 1/3 – First Shred progression
Focus: This one combines sustained aerobic intervals with controlled resistance work. Keep a clear difference in intent between the cardio and strength zones, and hold your movement quality as you fatigue.

17/10/2026

Introducing our latest member of the month- Rhi.

Rhi is an absolute ray of sunshine. She always has a smile on her face and is such a committed member of our community. Always kind and supportive of new members, and pushing those who she's paired with. Her go to seat is on the S-drive and she will always tell you when she's knackered 😂

She completed podium and smashed it with a newer member, helping give that person the confidence they can do it!
Love's a b**r and marg, but not on this challenge right 👀👀

Thank you to the team Nutrition Warehouse NZ for the supplement prize pack.

15/10/2026

RESTART A HEART DAY!! LEARN CPR AND SAVE A LIFE! thanks to everyone who paticipated and asked questions!!
World Restart a Heart
NZ Resuscitation Council
BFT

11/10/2026

Project 100: Week 1!! 🚀
Welcome to our final 8-week challenge of 2026! Please check your emails and make sure you've completed the checklist so you're locked in and ready for the week ahead. Also make sure you've joined the WhatsApp chat, that's our main form of communication going forward.

Monday
Session: HIIT 🔥
Progression: 1/8 – Introducing Cardio HIIT for the block
Focus: Every working interval should be maximal or near maximal effort. Use the extended recovery to reset fully so you can consistently reproduce high power output round after round.

Tuesday
Session: Pump (Lower Body) 🦵
Progression: 1/3 – Introducing the lower body movement patterns for the block
Focus: This is about accumulating quality training volume, not lifting maximal loads. Nail your technique from the outset, it sets you up to progressively load up as the weeks go on.

Wednesday
Session: Summit ⛰️
Progression: 1/6 – Establishing the aerobic foundation for the block
Focus: Regulate your pace, breathing and output to stay within your prescribed heart rate zone. This is about building your aerobic engine, not chasing maximal effort.

Thursday
Session: Strength (Upper Body) 💪
Progression: 1/8 – Introducing the primary upper body lifts for the block
Focus: Establish sound technique and appropriate loading before intensity ramps up. The standards you set today are the baseline for everything that follows.

Friday
Session: Cardio U 🌊
Progression: 1/5 – Introducing the new Cardio U format
Focus: Success here isn't about working at maximal intensity, it's about adjusting your pace and output to stay in the right zone for the whole session.

Saturday
Session: Power 💥
Progression: 1/4 – Introducing the Power stream
Focus: Learn to transition from controlled strength movements into explosive, ballistic actions. Prioritise quality of movement and intent on every rep over chasing fatigue.

11/10/2026

Huge congrats to everyone who tested, put in the work and retested in our PERFORMANCE BENCHMARK! PBs were smashed!! The best way to improve is to commit to some goals and test! It's you vs you! This block we have new some lifts!

10/10/2026

STARTING THE 8 WEEK CHALLENGE OFF WITH PRE-SCANS, ACAI BOWLS, SPINAL CHECKS AND THE FINAL PROGRESSION OF CREWFIT 🥵 you guys left everything on that floor. Epic work team.

Now it's time to lock in, make sure you tick of your pre challenge checklist. if you haven't already please join the challenge what's app, link is in the email we sent you.

Address

Auckland

Telephone

+642885143211

Website

https://bft.studio/westgate/

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