You made the decision. You showed up. This week you learn the system — how to train, how to track, how to win. Seven days, one focus each. Let's build your foundation.
BBT
Foundation Week
Strength & Conditioning
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BBT Foundation Week · Day 1–7
Learn the system. Get set up to win.
Seven days, one focus each. By Friday you'll know how a session runs, how to track your progress, and exactly what your rhythm is. This is where "I just started" becomes "I know the routine."
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Where you are right now: "I just made a decision most people never make. Now I'm here to follow through." By the end of this week, that becomes: "I know the routine now — showing up isn't a decision anymore."
Your BBT Journey
Launch Day
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Foundation Week
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The Blueprint · 100 Days
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BBT Vet
Your 7 Days
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Day1
Session
How a BBT Session Runs
Walk in on day one knowing exactly what happens.
Watch: Day 1
Session
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Your Coach
Nobody's judging you and nothing here is a mystery. You'll check in, warm up, and move at your own pace inside your group. Watch the walkthrough so your first session feels familiar, not intimidating.
Do these
Watch the session walkthrough
Know where to check in
Plan to arrive 10 minutes early
Day2
Your Track
Your Workout, Your Track
Understand what you're training and why.
Watch: Day 2
Your Track
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Your Coach
You train the track that fits your goal — Power (strength & power) or Physique (fat-loss & mechanics) — coached side by side on the same floor. Your coach sets your starting loads; you show up and progress. Learn your track today so every session has a point.
Do these
Learn which track fits your goal
Understand the session layout
Ask your coach one question about your plan
Day3
Behavior 1
Log Every Session
The first habit that proves you're a BBT athlete.
Watch: Day 3
Behavior 1
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Your Coach
Open TrainHeroic and log today's session. This is identity behavior #1 — athletes who track never wonder if they're progressing, they can see it. Every session, logged.
Do these
Open TrainHeroic and find today's session
Log your first session
Turn on a session reminder
Day4
Behavior 2
Fuel It
Nutrition is half the result — set it up once.
Watch: Day 4
Behavior 2
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Your Coach
Know your calories and macros, then log a day in MyFitnessPal and set it to Public so it syncs to EverFit. This is behavior #2. You don't need perfect — you need consistent.
Do these
Know your calorie & macro targets
Log one full day in MyFitnessPal
Set MyFitnessPal privacy to Public
Day5
Rhythm
Your Attendance Rhythm
Consistency is the whole engine — commit your number.
Watch: Day 5
Rhythm
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Your Coach
Show up enough and everything else follows. We recommend 4x a week; you choose your number (minimum 2x). Commit to your frequency and book the week — the plan you'll actually run beats the perfect one you won't.
Do these
Choose your weekly frequency (2–4x)
Book this week's sessions
Put them in your calendar as appointments
Day6
Behaviors 3 & 4
Track Your Progress
Set your baseline so progress is measurable, not felt.
Watch: Day 6
Behaviors 3 & 4
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Your Coach
Take your progress photos and get your InBody scan, then upload to EverFit. These are behaviors #3 and #4. The scale lies day to day; your photos and InBody tell the truth over time.
Do these
Take your progress photos
Complete your InBody scan
Upload both to EverFit
Day7
Lock In
Lock It In
Step into the routine and set your next target.
Watch: Day 7
Lock In
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Your Coach
You made it through Foundation Week — you're not "trying it out" anymore, you're training. Book your first Goal Review to set your next target, and own your new identity: you know the routine now.
Do these
Book your first Goal Review
Confirm all 4 habits are running
Read your Day 30 identity: "I know the routine now."
Do one day at a time — you don't have to rush the week. Each day installs one habit that becomes automatic. Finish all seven and you step into The Blueprint: your 100-day journey. — The BBT Coaching Team