BFT Gleannloch

📅 WEEK 3 DAY-BY-DAY BREAKDOWN 🔥
Here’s your game plan for Week 3 — we’re turning up the volume and challenge while keeping quality high:
MONDAY – Strength M
3/8 – Mixed Strength progression.
Extra set in the primary lifts block (DB Bench Press + BB Front Squat). Focus on high-quality reps with intent, then move into accessory work. Build real strength with better focus and ex*****on.
TUESDAY – Summit
2/6 – Longer efforts, shared targets.
Now 4:40 continuous sets per station. Big step up in aerobic demand — nail your pacing, stay in the target heart rate zone, and work smart with your partner.
WEDNESDAY – Hyper UB
2/5 – Increased stability challenge.
More complex upper body movements to test shoulder and trunk control. Incline bench + chin-ups on the strength screen, plus plenty of anti-rotation and unilateral work. Precision over weight.
THURSDAY – Cardio U (H)
3/6 – First HIIT variation.
Short 20-second windows with clear intensity shifts. Train your ability to spike and drop heart rate on demand — responsiveness and gear changes are the focus.
FRIDAY – Balanced
1/2 – Technical & stability focus.
Refine movement quality with sn**ch grip deficit deadlifts, sprinter squats, core work, and mobility. Control, coordination, and positional strength — this one pays off long-term.
SATURDAY – XTX
2/3 – Increased volume, reduced transitions.
Faster pace, more work, smart partner rotations. Sustained output across machines, sleds, KB sn**ches, and battle ropes — efficiency and consistency win here.
Week 3 is where the block starts getting serious. Lock in and keep building!
Which session are you most excited for this week? Drop it below 👇
Tag your crew who’s training strong with you!

📅 WEEK 2 DAY-BY-DAY BREAKDOWN 🔥
Here’s your updated game plan for Week 2 — building momentum with more volume and intensity:
MONDAY – MURPH
Special hero workout day!
Classic Murph: Partitioned or straight-through — Pull-ups, Push-ups, Air Squats, and Running. Bring the mindset, pace smart, and honor the effort. Expect a big one — let’s get after it together.
TUESDAY – Pump LB
2/4 – Lower body volume progression.
Increased work time with bigger hinge focus. Sn**ch grip deadlifts, good mornings, Torsonator hack squats, and unilateral work — control and solid positioning under fatigue.
WEDNESDAY – Cardio U (A)
2/6 – Aerobic control with reduced rest.
Heart rate zone precision across fluctuating efforts. Less recovery between zones challenges your pacing and recoverability — stay sharp.
THURSDAY – Strength UB
2/8 – Upper body strength focus.
Incline bench press + chin-ups as the main lifts, plus shoulder press, rows, and accessory work. Technique and controlled reps are key.
FRIDAY – HIIT
2/5 – Increased work time, decreased rest.
Higher density repeat efforts. Keep max intent and power as fatigue builds — repeat sprint capacity loading up.
SATURDAY – SE (Strength Endurance)
1/3 – First Strength Endurance session.
Blend sustained cardio with resistance (RDLs, KB clean to push press, dips). Build the ability to stay strong for longer.
Big week ahead — starting with Murph! Let’s set the tone.
Which day (besides Murph) are you most excited for? Drop it below 👇
Tag your crew who’s doing Murph with you Monday!
💪

🏅TOP 3 MEDALISTS OF APRIL🏅

These members showed up, put in the work, and earned their spot on the podium last month 👏🔥

🥇 Gold -
🥈 Silver -
🥉 Bronze -

Consistency. Effort. Results. That’s what it’s all about at BFT Gleannloch 💪

Big congrats to our April top medalists — and shoutout to everyone who kept pushing, sweating, and leveling up all month long. Who will be up next for May? 👀🔥

☀️ STUDENT SUMMER SPECIAL ☀️

Calling all students 25 & under — this is the perfect time to level up this summer 💪

🔥 Unlimited Membership — Only $99/month 🔥

Train all summer long while building:
✔️ Speed
✔️ Strength
✔️ Agility
✔️ Conditioning
✔️ Confidence

Whether you play sports or just want to stay active and healthy, BFT gives young athletes and students the tools to get stronger, move better, and stay ready for anything.

No limits. No excuses. All summer.

DM us to get started or stop by the studio today. 🔥

🇺🇸 MURPH is coming to BFT Gleannloch 🇺🇸

This Memorial Day, we honor the sacrifice and legacy of Michael P. Murphy with one of the most iconic hero workouts in fitness.

📅 Monday, May 25th
⏰ 7:00AM – 10:00AM

The Murph workout:
🏃 1 Mile Run
💪 100 Pull-Ups
🔥 200 Push-Ups
🦵 300 Squats
🏃 1 Mile Run

Whether you’re a seasoned athlete or trying Murph for the first time, this challenge can be scaled for EVERY fitness level. Partition the reps, modify movements, partner up, or go full RX with a weighted vest if you’re feeling extra patriotic and slightly unhinged. 😅

Most importantly, this workout is about community, grit, and remembering those who served. Come sweat with us, push your limits, and honor the meaning behind the workout. 🇺🇸

Tag your workout partner and let us know if you’re taking on the challenge!

Members: Book in the app
Non-members: $10 drop in

📅 WEEK 1 DAY-BY-DAY BREAKDOWN 🔥
Here’s your complete game plan to kick off the new block strong — foundations, quality, and building the base:
MONDAY – Pump LB
1/4 – Lower body volume day.
Focus on building quality reps, posterior chain strength, and positional control. Sn**ch-grip deadlifts, step-ups, lunges, and core work — perfect technique and controlled tempo over heavy loads.
TUESDAY – Cardio U (A)
1/6 – First Cardio U session.
Learn to master heart rate zones with intentional spikes and active recovery. Build aerobic control and pacing precision across machines and dynamic movements.
WEDNESDAY – Hyper UB
1/5 – Upper body stability focus.
Develop multi-planar control, shoulder stability, and trunk strength. Incline bench, chin-ups, unilateral presses, and anti-rotation work — quality and positioning first.
THURSDAY – HIIT
1/5 – Intro to high-intensity repeat efforts.
Short, explosive sets that build in duration. Max intent on every effort — machines, plyometrics, and loaded movements to establish power output standards.
FRIDAY – Strength M
1/8 – Mixed Strength introduction.
Primary lifts first (DB Bench Press + BB Front Squat) with full focus, followed by accessory work. High-quality strength expression in a fresh state.
SATURDAY – XTX
1/3 – Cardio-biased team session.
Sustained high output across 4:40 windows. Modified lunges, KB sn**ches, battle ropes & more — smart pacing and movement quality under fatigue.
Week 1 = Foundation Week. Show up, lock in the technique, and set the tone for the entire block.
Which day are you most excited for? Drop it below 👇
Tag your crew who’s starting Week 1 with you!

✨ Meet Coach David! ✨
David got into coaching through his deep love for sport performance.
What excites him most about coaching group strength training? “The challenge of coaching different people with different experiences to achieve a similar goal.”
One thing he wishes more people knew: “Getting stronger is a fundamental building block to look good, feel good, and perform better.”
Fun fact: Coach David absolutely loves Escape Rooms! 🧩🔓
If you’re looking for a coach who’s passionate about performance and helping you build real strength that translates into life, come train with David! 💪

📅 WEEK 9 DAY-BY-DAY BREAKDOWN 🔥

Here’s your full game plan for the biggest week of the block — testing, peaks, and final pushes:

MONDAY – Strength LB (Test)
Testing day! Back Squat 5RM focus.
Time to reap the rewards of the last 8 weeks. Push your limits with perfect technique and go for new PBs. One coach locked in on the testing screen to guide and hype you through it.

TUESDAY – Summit
8/8 final progression.
Individual 2:30 sets per exercise. This is your aerobic peak — smart pacing, sustained effort around 85-89% max HR, and clean movement across all 12 stations. Show off that engine you’ve built.

WEDNESDAY – Strength UB (Test)
Testing day! BB Bench Press 5RM focus.
Go for new PBs on the bench. Dedicated coaching on the testing screen to help you push safely and hit true max efforts. Celebrate the strength gains.

THURSDAY – Cardio HIIT
7/7 final progression.
Target-driven, alternating 25-sec efforts with no built-in rest. Fast transitions, aggressive output, and max repeat sprint capacity. Pure performance test under fatigue.

FRIDAY – Balanced
4/4 final progression.
Increased working time, reduced rest. Longer sets across 6 zones test trunk stability, shoulder integrity, and positional strength under fatigue. Hold strong form when it burns.

SATURDAY – Power 6
4/4 final progression.
Highest power expression of the block. Hang cleans, KB sn**ches, and grind + ballistic pairings across 5 sets. Max intent, speed, and technical quality — finish the week explosive.

This is peak week — testing + culmination of everything you’ve built. Let’s go get it!

Which day are you most hyped for? Drop it below 👇
Tag your crew who’s testing with you this week!

Strong moms. Stronger community. 💐🔥

This Mother’s Day, the crew showed up and crushed a HYROX-style workout together. Burpees, sleds, sweat, and a whole lot of encouragement.

To every mom in this community — thank you for showing what strength really looks like. 💪❤️