December 16, 2017
Sign up for our BFIT LEARN TO LIFT Program
Program Duration: 3 x [4-week blocks]
Start Date: January 22/25, 2017
Max # of Participants: 4/day
Time: Mondays @ 8:30pm / Thursdays @ 8pm
Class Duration: 1.5 hours
Price: $99 (4 week program) for members and $159 (4 week program) for non members (includes 1 month membership)
Instructor: Carolyn Tran
The BFit Learn to Lift Program will focus on three main lifts:
SQUAT (4 weeks), BENCH PRESS (4 weeks), and DEADLIFT (4 weeks).
Each program includes supplementary lifts and accessory lifts based on the main exercise. Each
week progresses from the previous week and carries on to other focus blocks.
Participants will learn proper technique for each main lift, find optimal positioning for their own
body type, and break a sweat with a well-balanced workout. The workout includes a full-body
warm up, then kicks off with strength and finishes with metabolic conditioning.
To help participants gain the confidence to build strength through weight training.
SQUAT: Leap Farther, Run Faster, Jump Higher
Build muscle mass in the legs and glutes, improve loaded core engagement
BENCH: Strong Arms, Strong Chest, Strong Shoulders
Transfer body weight to push with optimal force
DEADLIFT: Leg Strength, Core Activation, Back Stabilization
One of the best exercises for building full-body strength
Strength: Lift Heavy, Be Strong, Feel Amazing
Build the foundation for explosive power, perform daily tasks with ease, train
the nervous system for improved mind-muscle connection
1 January 22/25: Learn Technique – Establish a starting rough RM*
2 Jan. 29 / Feb. 1: Practice squat with high volume & moderately-high intensity
3 February 5/8: Practice squat with moderately-high volume & high intensity
4 February 12/15: Test 5RM* – Establish approximate 1RM*
5 February 26/March 1: Learn Technique – Establish a starting rough RM*
6 March 5/8: Practice bench press with high volume & moderately-high intensity
7 March 12/15: Practice bench press with moderately-high volume & high intensity
8 March 19/22: Test 5RM* – Establish approximate 1RM*
9 March 26/29: Learn Technique – Establish a starting rough RM*
10 April 9/12: Practice deadlift with high volume & moderately-high intensity
11 April 16/19: Practice deadlift with moderately-high volume & high intensity
12 April 23/26: Test 5RM* – Establish approximate 1RM*
Sign up at the front desk or send us an email at firstname.lastname@example.org if you have any additional questions.