BFT Westgate

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BFT Westgate ​​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.

Week 8!! 🚀MondaySession: Strength LB Test 🏋️Progression: 10/12 – 5RM Conventional Deadlift TestingFocus: The culmination...
27/09/2026

Week 8!! 🚀
Monday
Session: Strength LB Test 🏋️
Progression: 10/12 – 5RM Conventional Deadlift Testing
Focus: The culmination of everything built since Week 1. Approach today with confidence and compare your performance to your own Week 1 benchmark, not the people around you.

Tuesday
Session: Summit ⛰️
Progression: 5/6 – MAS session with intensity at 95%
Focus: A neurological deload between the two big strength tests. Stay in your aerobic zone and let this session support your recovery, not add to your fatigue.

Wednesday
Session: Strength UB Test 💪
Progression: 11/12 – 5RM Military Press Testing
Focus: Reassess your BB Military Press and see how far you've come since Week 1. Improvements might show up as more weight, cleaner mechanics, or simply more confidence under load.

Thursday
Session: Crew Fit 🤝
Progression: 3/4 – Ascending target structure
Focus: Start with the lowest targets and build from there. Use the early rounds to find your rhythm and movement quality, not to hold back.

Friday
Session: Hyper (Lower Body) 🦵
Progression: 5/5 – Preparatory movements for next block
Focus: The final HYPER session of the block. Bring together everything you've built, lower body strength, trunk stability and multi planar control, with consistency across every pattern.

Saturday
Session: Shred (Upper Body) 🔥
Progression: 4/4 – UB bias
Focus: The final SHRED session, designed with lighter lower body demand after a big testing week. Focus on movement precision and consistent effort through every round. 💪

19/09/2026

This girl 🥺🫶 so amazing seeing your progress over the years. What an amazing transformation. You have you made incredible physical changes. This comes from your amazing work ethic, showing up every day consistently, pushing yourself and lifting heavy. But it also comes from the huge mental and lifestyle changes you have made. People think they need to constantly change things up to get results, no, it's about doing the same things consistently over time and the proof of this is you! Thank you for supporting and being with us from the beginning 🩵

17/09/2026

Whakanuia Te Wiki o te Reo Māori! Celebrate Māori Language Week

The theme this year is ‘Ake ake ake - A forever language’.

We encourage you to use some of these phrases to cheer on your buddies! They're going to need it for Crewfit on Sat!

Huge thank you to Ataraiti Waretini for your beautiful words.

Kōrerotia te reo i ngā wā katoa - Speak the language all the time

Our last 8 week challenge for the year is coming! It's not too late to make 2026 your year. Finish off strong. Sign-up f...
16/09/2026

Our last 8 week challenge for the year is coming! It's not too late to make 2026 your year. Finish off strong.
Sign-up form coming soon! 🔥💪

Week 6!! 🚀MondaySession: Hyper (Lower Body) 🦵Progression: 4/5 – LB focus with a strength theme screenFocus: Bring your c...
13/09/2026

Week 6!! 🚀
Monday
Session: Hyper (Lower Body) 🦵
Progression: 4/5 – LB focus with a strength theme screen
Focus: Bring your confidence into today's session and let it show through control. Strength expressed through balance, coordination and postural control is what we're chasing here.

Tuesday
Session: XTX 🔥
Progression: 2/3 – Introduction of a skill development theme screen
Focus: Pacing from the outset is everything today. Establish a rhythm you can sustain rather than going all out early; quality and consistency matter more than one fast start.

Wednesday
Session: Strength (Upper Body) 💪
Progression: 8/12 – Introduction of top set and back off set
Focus: Push close to your max on the top set, then reset and refine your technique on the back off. Both intensities matter; don't lose quality once the load comes down.

Thursday
Session: Cardio U (MAS) ⚡
Progression: 4/5 – Back to HIIT style with MAS protocols at 110%
Focus: Fatigue will build fast in this format. The challenge is producing the same relative intensity even as each exercise starts harder than the last; trust your training and stay consistent.

Friday
Session: Pump (Mixed) 🌊
Progression: 4/5 – YGIG mixed UB & LB session
Focus: A big volume day combining upper and lower body. Stay deliberate with every rep, this is about accumulating quality work under fatigue, not racing to the finish.

Saturday
Session: Crew Fit 🤝
Progression: 2/4 – Descending target structure
Focus: As your targets get smaller, your work rate should climb. Communicate, stay organised and minimise downtime; this is a team effort right to the last rep. 🔥

12/09/2026

Another week of building towards those Benchmark PBs!! Epic work this week team. On Sat we did power again, teaching our bodies to move heavy weight fast by pairing a grind exercise with a ballistic movement. So epic to see you guys pushing yourselves especially on the box jumps, building that explosive strength 💪💪 bring on week 6!

06/09/2026

Week 5!! 🚀 A big welcome to everyone who has joined us and invested in their health 💪🙏 Make sure to book your sessions in the app and commit! Looking forward to seeing you.

Monday
Session: Strength (Lower Body) 🏋️
Progression: 7/12 – Paused reps
Focus: Pause work challenges you to hold force and position through the toughest part of the lift. Focus on technical consistency under submaximal loads as you build through key sticking points.

Tuesday
Session: Summit ⛰️
Progression: 4/6 – Descending set structure
Focus: As your work periods get shorter, the goal isn't to go harder; it's to move more efficiently. Stay in your aerobic zone and focus on smart, economical pacing.

Wednesday
Session: Hyper (Upper Body) 💪
Progression: 3/5 – UB session with pause reps for the Military Press
Focus: Pausing removes momentum and forces you to produce force from a stable position. Focus on positional awareness and control rather than relying on bounce.

Thursday
Session: HIIT (MAS) ⚡
Progression: 5/6 – MAS protocol increased to 110%
Focus: Your intensity has stepped up, but the goal stays the same; consistent output across every effort. Trust your numbers and focus on efficient mechanics as the demand increases.

Friday
Session: Balanced 🔄
Progression: 3/4 – Focus on mobility and stability
Focus: Every movement today builds toward the same goal; control under load. Bring the same focus to each drill and see how they connect to your bigger lifts.

Saturday
Session: Power 🔥
Progression: 2/4 – Increased volume
Focus: More volume, same explosive intent. Build your confidence moving from controlled strength into fast, powerful movement; quality and speed over fatigue. 💥

03/09/2026

Today we challenged our lifts with tempo reps. Slowing down helps you master movement patterns, fix weak points, and keep correct body alignment.
Controlling the speed also means you rely on your strength and power to get through your exercise as opposed to momentum. 💪

Keen to try us out? We still have a few days left of UNLOCKED! Get your free pass on our app! 🙏

31/08/2026

DAY 1 OF UNLOCKED IS DONE!!
if you're still keen, you can still experience a the classes from tomorrow until sat. Get your pass on our BFT booking app.
Our UNLOCKED PROMO IS LIVE. SAVE OVER $400, INCLUDING YOUR FIRST 4 WEEKS 50% OFF. DM US TO SECURE IT OF ASK IN STUDIO!

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Auckland

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+642885143211

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