A 6-Week  Accelerated Fat Loss Surge

Six weeks of accelerated training and nutrition that gets results that last.

We all start the 6 week Surge together September 21st

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SECURE YOUR SPOT

TRAIN

Structured strength training paired with targeted cardio, precision-built to accelerate fat loss, protect every hard-earned muscle, and build real strength along the way.

FUEL

A dedicated Spring Surge nutritional approach with higher protein and precision-tailored carbs, fats and fiber, reviewed and updated by your coaches every two weeks.

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LIVE

Six weeks of maximal effort, guided by the Surge Commandments. Because what you do outside the gym and kitchen decides how far your results go.

Screenshots of a fitness app, showing meal plans, workout videos, and community features.

WHY

THE SURGE?

WHY the surge?

  • Fat Loss Without Losing The Muscle. The Surge is engineered to push your rate of fat loss while carefully protecting the lean muscle you’ve already built, with the opportunity to still increase your strength.
  • Coaches In Your Corner Every Step. Weekly coach reviews of your training, nutrition and lifestyle logs. With coaches providing feedback to help make your next week better than the one before.
  • Six Weeks, Then You Decide. This is a time-boxed push, not a lifestyle, so you know exactly what you’re committing to and exactly when it ends. Leaving you in a prime position to select your next goal afterwards
  • Not A Challenge. A Surge. Six weeks of full commitment to accelerate fat loss, then set you up leaner, fitter and with habits that actually stick, not rebounding back to where you started like every other challenge.
COUNT ME IN

SECURE YOUR SPOT

Sign up and secure your spot on the Surge Team.


We all start together on Monday, September 21st.

COUNT ME IN

GET YOUR PLAN

Receive your first two weeks of Surge Training and a custom Surge Nutrition Plan, so you start seeing results from day one.

KEEP PROGRESSING

Training phases update every two weeks. And nutrition is reviewed and adjusted right alongside it - so your plan keeps evolving with your improving body composition.


On top of that, your coaches review your training, nutrition and lifestyle logs every single week and give you personalised feedback, so the next week ius always better than the last.

LEANER & READY

Exit the 6 weeks in a leaner, stronger condition and ready to tackle your next fitness goal, no matter what that might be.


Alongside developing key habits that will help you keep your results for life and avoid typical weight loss challenge weight rebounds.

Six weeks. Short, hard, and designed to push you past what you'd normally do - so your body has no choice but to burn fat fast, without touching the muscle you've built.

That kind of result doesn't come free. Here's what you're signing up for.

NO ALCOHOL. SIX WEEKS. ZERO EXCEPTIONS.

It's not just the empty calories - alcohol tanks protein synthesis and blunts your body's maximal fat-burning switch. We need both fully online.

SAME BEDTIME. EVERY SINGLE NIGHT.

Train your circadian rhythm and your recovery trains itself. This one's non-negotiable.

BREATHWORK. 3X A WEEK. 5 MINUTES.

Cortisol is the enemy of fat loss. Five minutes keeps it in check so your body can do its job instead of fighting itself.

WEIGHTS. 4X A WEEK. 60 MINUTES.

Exactly as prescribed - nothing more, nothing less. It's engineered down to the rep. Trust it, don't edit it.

HIT YOUR DAILY STEPS. EVERY DAY. NO EXCEPTIONS.

Rain, travel, bad mood - doesn't matter.

Six weeks straight.

10 MINUTES OF CARDIO, STRAIGHT AFTER WEIGHTS. EVERY TIME.

Small window, big impact.

Don't skip it.

EVERY MEAL PREPPED. EVERY MEAL HIT.

No guessing, no gaps, no "I'll figure it out later."

SIX WEEKS. SEVEN RULES. ZERO SHORTCUTS.

THIS IS THE SURGE - ARE YOU IN?

You Don't Need To Already Be A Member To Surge With Us.

We built the Surge for anyone with a bit of training experience and access to a commercial gym, current Body Blueprint members and complete newcomers alike. Everyone starts the same Monday, follows the same system, and finishes six weeks leaner than they started.


One-off or ongoing, every option gets you the exact same six weeks.

SPRING SURGE

Full 4-session/week training program across all 3 phases

Dedicated Spring Surge nutrition plan & macros, reviewed every 2 weeks

Weekly log reviews with personalised coach feedback

Full Body Blueprint app access for the 6 weeks

Access to the BBT community

One Surge. One Payment.

$235

(1 Week FREE!)

I'M READY!

*One Time Payement

BBT MEMBERSHIP + SPRING SURGE

Everything in Spring Surge plus...

Ongoing BBT training & nutrition after the 6 weeks

Access to every future surge included at no extra cost

Continuous coaching, not just six weeks

Priority spot each time a new surge opens

This Surge, And Every Surge After It.

$47/ week

I'M READY!

*Recurring subscription

The 6 Week Spring Surge is open to all current Body Blueprint members. If you'd like to take part, it's included in your membership at no extra cost

Frequently Asked Questions

  • How long will I need for each session?

    60 minutes, plus 10 minutes of post-weights cardio.

  • Do I have to follow the specific Surge nutrition?

    No. Your coach can build your plan on standard BBT approaches with more flexibility, but the Surge nutrition plan is recommended for the best results.

  • What types of food does the Surge nutrition plan include?

    Quality lean proteins (lean meats, dairy, eggs, whey or plant-based protein powder), low-GI carbohydrates with fast-acting carbs positioned around training, mono- and polyunsaturated fats, and fibrous vegetables.

  • Is there an alcohol allocation over the six weeks?

    Yes. It's zero.

  • Can I do this from a home gym?

    No, a commercial gym is required for full access to the equipment the program is built around.

  • I'm a complete beginner, can I do this program?

    Some existing training experience is recommended. Complete beginners are better suited to BBT 4 Life, where the program is custom-built for your individual experience level.

  • Do I need to be taking supplements over the six weeks?

    A protein powder is required to help you hit your daily protein target. Additional supplements are recommended and covered within the program, but they're not compulsory.

  • What if I have food intolerances or preferences?

    You can still follow the program, you will need to mark your allergies, intolerances and dislikes.

WHAT YOUR 6 WEEK SURGE CAN LOOK LIKE

Everyone's push is different, but here's what most people feel as they move through the six weeks.

WEEKS 1-2

LOCK IN THE SYSTEM

Four sessions a week, your Surge macros, and zero alcohol, all locked in from day one. Expect some early fatigue as your body adjusts, but also tighter structure, better focus, and the guesswork disappearing fast.

WEEKS 3-4

FEEL THE SECOND WAVE

Training moves into the second wave, hitting the same muscle groups from a new angle while your first coach check-in fine-tunes your macros. Energy starts to steady, sleep improves, and the plan starts to feel like second nature.

WEEKS 5-6

THE PUSH PEAKS

This is where the calorie deficit and training volume really show up, visible fat loss, strength holding steady, and your second check-in dialling in the final stretch. The finish line is close and the results are showing.

AFTER WEEK 6

THIS IS WHERE IT GETS GOOD

The Surge ends exactly as planned, six weeks, no more, no less. Members step back into BBT 4 Life from a leaner starting point, and non-members decide what comes next. Either way, everyone leaves with a genuine fat-loss jumpstart.

LET'S TAKE A CLOSER LOOK

Plans built for your body, your time, your life.

A BETTER

TRAINING APPROACH

All your training is custom designed following our BBT approach - Getting the most out of the least.

60 minute workouts

4 times a week structure

Purpose built gym-Based training program

Easy performance tracking

Easy exercise swaps

Exercise form video library

4 week nutrition program updates based on results

LET'S GO!

THE SURGE

TRAINING SYSTEM

Training built to increase the rate of fat loss while not only maintaining your current lean muscle but providing the chance to get stronger as well

60min weight training sessions + 10 min cardio finisher cardio

4 times a week weight training structure designed for optimal training frequency

Access to a commercial gym required

Weight training sessions designed with Progressive Overload as primary focus + Metabolic Stress secondary mechanisms in place

Easy performance tracking + exercise swaps (if required)

Instructional exercise form videos for every prescribed exercise

Program designed specifically for progression over three phases

LET'S GO!

PersonaliSed

MEAL Plan

Simple nutrition to support strength, energy and the results you’re looking for.

Meal plan designed to your requirements

Easy food swaps

Built in shopping list

Built for busy schedules

Sustainable long term

2 week nutrition update based on results

LET'S GO!

PersonaliSed SURGE

MEAL Plan

Dedicated Spring Surge nutritional approach designed to protect your lean muscle, accelerate fat loss, and support your recovery.

Dedicated Surge meal plan & macros designed to your body composition requirements

Higher protein to protect your lean muscle tissue

Larger controlled calorie deficit for faster fat loss rate

Precision-designed meals to support performance, recovery, digestion and energy predictability. 

Meal plan updates every 2 weeks by your coaches based on rate of results to ensure you’re always eating exactly what you require at that moment in time, every time.

LET'S GO!

TOOLS TO HELP YOU STAY ON TRACK

Alongside our team of coaches, you have the use of:

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Mobile app showing before-and-after photos, weight (57.0kg), and body fat percentage (19%).
Smartphone app displaying fitness videos: workouts, training tips, and content.
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Community Group

Join a supportive network of people over 35, sharing tips, encouragement, and progress.

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Progress Tracker

See your improvements over time at a glance and stay motivated.

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Habit Tracker

Build consistency with daily reminders and track healthy routines effortlessly.

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Food Diary

Log meals quickly to stay accountable and understand your nutrition patterns.

GET TO KNOW YOUR HEAD COACHES
stacie & tyrone

Between us we have over 20 years in the fitness industry, and we're bringing the same science, strategy and psychology behind every Body Blueprint plan straight into the Surge.


Tyrone has coached over 3,000 clients through real body transformations and been featured in Men's Health, Muscle & Fitness and Bodybuilding.com. He built the Surge focus and second wave training system behind these six weeks.


Stacie specialises in the psychology behind lasting change, rebuilding the relationship with food and consistency, and creating the habits and mindset to break the cycle of starting over, exactly what a six-week, zero-alcohol push demands.


We lead the coaching team behind your Surge plan, and for these six weeks we're doing it too. Same training, same meals, same zero alcohol, right alongside you.


Body and mindset. Inside and out. That's how we Surge.

YOUR 6 WEEKS STARTS MONDAY 21ST SEPTEMBER

Everyone starts the 6-Week Spring Surge together — Monday, September 21st. And once it's done, it's gone.



You won't be doing it alone either. Sam and Sarah, plus head coaches Tyrone and Stace, are in it right alongside you.


We Surge together.

REGISTER FOR THE SURGE