It's post-Elimination and everyone emerges with mixed feelings, especially Bryce. He feels gutted about eh fact that his best friend in the house Michelle has just been voted out. All the contestants sit in the den remembering Michelle fondly, saying that there was never a dull moment with Michelle around - never a quiet moment either! Bryce is confident however that she can make it on the outside - she has what it takes.

As they sit in the den contemplating what lies ahead, Garry can't believe that he's made it into the final week. Sam says that any one of them now sitting on the couch could win the whole thing. Alison says that she's proud that the ex-Blues made it into the last week - their loyalty has kept them together to the end. Garry says that he and Bryce are definitely the most vulnerable - if either of them falls below the Yellow Line with an ex-Blue, their time at the house ends. Bryce echoes Garry's sentiments - he still feels that he's got a target on his head, and it's been there for weeks!

Bryce gets a phone call from Bob for a bit of a catch up. He's sad to learn that Michelle has gone, but he's even more concerned with the loyalty that the Blue Team still has for one another. Bryce is now all by himself, but Bob is adamant that he's got what ti takes - the winner of the competition WILL be a Black Team member.

Morning comes and it's time for training. Alison and Kirsten head downstairs towards the gym only to find a strange notice: Gym is closed to contestants! It was time to train the Trainers! The glee on Alison's face said it all: It was time for payback!

Everyone else heads downstairs to see what the commotion is all about, and they are all just as excited as the girls. With a pad and pen for each trainer the contestants split into two teams: ex-Blues take Shannan, and Bryce and Garry take Michelle. They are to devise a one-hour session to break the trainers. Alison says that her group's plan of attack was simple: TORTURE.

The trainers arrive and the contestants meet them in the Trophy Room. They are sad to see Michelle not there but happy to see the rest achieve so much during the weigh-in. After the Weigh-In debrief the trainers try to muster their trainees into the gym. They get to the gym doors and see the notice - Shannan and Michelle just crumble. They know that all those sessions they had put everyone through in the past will come back to haunt them. Shannan says that as a trainer, this was time to pay his debts…

In the small gym Shannan is given his marching orders - 20 push ups! And with that Shannan does 20 push ups. Sam says that they have never felt this kind of power before - and they LIKED it! The session is nothing short of torturous, with Shannan saying that he's created a monster. Sam at one point can't stomach what Alison and Kirsten are doing to Shannan that he says he washes his hands of the training - he doesn't want blood on his hands!

Michelle knew that whatever Bryce and Garry would throw at her that she would need to be steely faced and not let them see her in pain. But deep down, she knows that they are going to put her in a world of pain. It doesn't take long before the workout starts to get to Michelle, sweat pouring down her face. She is hurting…

Back to Shannan's gruelling session and Alison, Kirsten and Sam put him through the same workout as their first day at the house - out on the front lawns. But something was missing: Where's the rain? Where's the mud? To make it authentic Alison and Kirsten dump buckets of cold water on Shannan as he does push ups! The session was getting really difficult to the point where Alison thinks that maybe they've put him through too much. But that feeling was fleeting - he can take it!

Back in the gym it was time to see just how much Michelle could take - time for wall squats. Even Bryce was a little worried, ad he gets up on Michelle's legs. But Michelle couldn't get enough of it and asks for more weight: Garry! At 141 kg, wall squatting with Garry on her legs is not an easy feat. Michelle says that by the end of it she felt all 141 kg of him - and it hurt. After a final backpack treadmill incline workout Michelle felt close to vomiting - but she wasn't about give Bryce and Garry that pleasure. She leaves them with one thing: "Payback is a bitch… just remember that…"

With Training the Trainers over it was time for the trainers to get their own back - time to put them through the same session the trainers have gone through! This was to see for themselves that they could do a training session planned to break a trainer - that they are now at an elite level of fitness. Out on the front lawns Shannan tells his ex-Blues that this is what 3 months of dedication has boiled down to, and that they can do it!

After the work out the contestants assemble in the Trophy Room. To prove to themselves without a shadow of a doubt of how far they have come, they are going to watch their original audition tapes. This fills everyone with dread - no one likes facing the truth. As they each watch their audition tape they each say that they don't ever want to go back to what they once were - sad, lonely, and unconfident. But that was the past, and it was time to embrace their future - they will get to wear their Dream Outfits!

At the very beginning, the contestants were asked to put together their dream outfit - something that symbolised not only their physical transformation but to symbolise their renewed outlook on life. Each of them gets into their dream outfits with ease - it's a great feeling that they are no longer prisoners of their weight. Shannan says that what they do at the White House works, and that each and every contestant there right now is a testament to it.