Should you focus on getting stronger or on building muscle? At BFT, you don't have to pick one. Both Strength and Hyper sessions build muscle, and they do it in different ways. Used together across a progressive training block, they give you a balanced path to a stronger, more capable body.
Here's how each session works, how they fit into your week, and where to start.
Key TakeawayStrength sessions build your heavy-lifting foundation. You lift heavier, rest longer, and add load over time. Hyper sessions use higher volume to build muscle size while doing unilateral work. They support each other seamlessly within our programming. |
Strength training focuses on lifting heavier so you get better at producing force. Hypertrophy training focuses on muscle size, usually through more volume. Both rely on progressive overload, which means asking a little more of your body over time. Both build muscle, with a different emphasis. New to the term? Our beginner's guide to hypertrophy covers the basics.
Strength sessions ask you to lift heavier with longer rest between sets. The goal is to progress your loads safely over time, building the foundation for every other session on the schedule.
You're never left guessing what to lift. Your coach demonstrates each movement, guides your technique, and offers modifications so you train at the right level. As your technique improves and your confidence grows, your coach helps you progress your load.
That structure is the point. Strength sessions turn effort into progress you can see, block after block.
Hyper, short for hypertrophy, is high-volume, muscle-building training. Expect unilateral loaded movements, which work one side of the body at a time, and a twist on traditional lifts. Sessions alternate between upper and lower body days, so every major muscle group gets focused attention.
Want to zero in on specific muscle groups? Pump sessions deliver high-volume isolation work that targets either your upper or lower body.
Worried it might feel repetitive? BFT programming runs in progressive training blocks of 8 to 10 weeks. Your sessions build on each other from block to block, so you keep progressing and keep looking forward to the next session.
|
Session |
Main focus |
Role in your week |
|
Strength |
Heavier lifting and progressive loading |
The foundation for every other session |
|
Hyper |
High-volume muscle building |
Adds volume and variety to your resistance training |
|
Pump |
High-volume isolation, upper or lower body |
Targets specific muscle groups |
BFT balances resistance and conditioning across the week, so your schedule isn't the same session on repeat. A simple week might include a Strength session, a Hyper session, and a conditioning session, then you repeat.
Every training block is progressive, so your training builds week to week. You'll also have a coach and a community of members keeping you accountable, which makes it easier to stay consistent and feel stronger in and out of the studio.
Not sure where to start? You don't need to choose before you walk in. Book a first session at a participating studio, share your goals with your coach, and they'll recommend the right place to begin. You can also read our guide to which BFT session is right for you.
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*At participating studios.
Recent Articles: How to Transform Your Body Composition With Strength Training, Which BFT Session Is Right For You?