The Ultimate Strength Training Blueprint IN CHIMPCHAMP: HOW STRENGH-4 Programs Work Together"

Why combining Strength Essential, Strength Development, BODYPUMP, and PowerStrength accelerates results—backed by science.

Why Strength Training? (It’s Not Just About Getting “Ripped”)

Let’s be real: when most people hear “strength training,” they picture bodybuilders grunting under barbells. But here’s what actually happens when you start lifting (even lightly!):

1. You’ll Live Longer (Seriously)

   • Studies show people who strength train just twice a week have a 23% lower risk of dying early from any cause—heart disease, cancer, you name it.

2. Your Clothes Will Fit Better

   • Muscle burns 5x more calories at rest than fat. Translation: You’ll eat more without gaining weight (yes, really).

3. Say Goodbye to Aches and Pains

   • Strong muscles = less back pain, better posture, and fewer injuries when you pick up your kid/carry groceries/trip on a sidewalk.

4. Instant Mood Boost

   • Lifting weights releases endorphins (your brain’s “happy chemicals”) faster than cardio. One study found it reduces anxiety as effectively as therapy.

5. You’ll Sleep Like a Baby

   • People who strength train fall asleep faster and sleep more deeply (no more 3 AM wake-ups!).

     
     

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The Problem with Most JOURNEY, Why we need a BLUEPRINT?

Most places throw you into a sea of machines or just a program that seems to one size fits all. At CHIMPCHAMP Fitness, the founders have worked through 2024 in a year long project to crack the code with four specialized programs that work together like gears in a watch:

1. Strength Essential – Fix your posture and move safely (think: “strength therapy”) while allowing yourself to either build hypertrophy (reasonable muscle mass, not the bulk type) or the lean and tone shaping track. Either case, you learn powerful correct postures in this program through the use of supersets.

2. Les Mills Strength Development – Build lean muscle (without bulking up) while achieving a variety of fitness goals.

3. Les Mills Bodypump – Burn fat while getting toned (no treadmill marathons needed)

4. PowerStrength – Feel explosively strong pushing beyond boundary with powers (for sports, chasing kids, or just feeling badass)

   
   

Here’s the magic: Doing just one is good. But combining all four? This is the STRENGTH 4 concept in your Ultimate Strength Training Blueprint in Chimpchamp Fitness! That’s how you get 2–3x faster results—whether you’re 25 or 65.

(Keep reading to see exactly how to mix them for your goals.)

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PROGRAM 1: Strength Essentials

🔹 Focus: Foundational strength, posture, and mobility

🔹 Method: Superset-based (e.g., chest + back, quads + hamstrings) with strong emphasis on form. Not music-timed—focus is on control and technique.

🔹 Ideal for: Beginners or anyone refining technique before advancing to heavier loads. Also perfect for those who want lean muscle (not bulk) through hypertrophy-focused tracks or endurance-based toning.

🔹 Key Benefit: Builds injury-resistant strength with smart, structured progressions.

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PROGRAM 2: LES MILLS Strength Development

🔹 Focus: Varied objectives (hypertrophy, upper body focus, cardio mix—changes per release)

🔹 Method: Not locked to the beat—focuses on specific strength goals with controlled tempo. Some releases emphasize muscle growth (hypertrophy), while others blend strength with cardio or target specific muscle groups.

🔹 Ideal for: Those who want variety in their strength training—whether building muscle, boosting endurance, or isolating key areas.

🔹 Key Benefit: Every class has a special focus of the class that gets you stronger in your fitness journey on top of just Strength!

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PROGRAM 3: LES MILLS BODYPUMP™

🔹 Focus: Full-body endurance & lean muscle toning

🔹 Method: High-repetition, low-to-moderate weight resistance training to the beat of the music. Each track targets a different muscle group (chest, back, legs, arms, core) for a balanced workout.

🔹 Ideal for: Those who want a dynamic, music-driven workout that burns calories (up to 400 per session!) while improving overall strength stamina.

🔹 Key Benefit: A one-stop-shop for full-body activation—great for maintaining muscle tone without bulk.

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PROGRAM 4: PowerStrength

🔹 Focus: Maximal power & explosive strength

🔹 Method: Heavy lifts, progressive overload, and pushing boundaries—not tied to music tempo. Participants are encouraged to go heavier safely.

🔹 Ideal for: Lifters looking to break plateaus and build raw, functional strength (think: deadlifts, squats, presses).

🔹 Key Benefit: Unleash limitless power—great for athletes and those wanting next-level strength.

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The Synergy Effect: Why You Need All Four in your Strength blueprint

Strength isn’t just about lifting heavy—it’s about:

1. Movement Quality and knowledge (Strength Essential)

2. Muscle Growth and Fitness (Les Mills Strength Development)

3. Endurance Training with Fullbody Activation (Les Mills BODYPUMP)

4. Real-World Power (PowerStrength)

Numerous studies have shown that combining these mix modalities can led to 20% ~ 37% more strength and definition than those doing just one type.

Your Strength Journey Starts Here

For over a year, our team in consultation with many coaches designed the modalities that will complement each other in a strong coordinated blueprint style approach to start anyone's Strength fitness journey. This isn’t just random workouts—it’s a proven blueprint approach to your Strength journey, forged from sweat, science, and real results.

The best part? You don’t have to figure it out alone. Our coaches will guide you through every rep towards your desired outcome from building just strength or maybe something bigger like a great strong outlook!

Join all four to witness the difference of each program and combine them in any way you love to! Or better still talk to Nathan and/or Prescott who helms the POWERSTRENGTH and STRENGTH ESSENTIAL respectively for more strength play today!

More information on the STRENGTH- 4, visit our video below:

Blog post by Nathan and Prescott

Disclaimer: The content provided in this blog is for informational and educational purposes only. I am sharing my knowledge and experiences to help you on your fitness journey based on my experience as a fitness coach.

Before starting any new fitness program, diet, or lifestyle change, please consult with a qualified healthcare provider to ensure it is safe and appropriate base on any individual needs and circumstances.

Remember, everyone’s body is different, and what works for one person may not work for another. Listen to your body and prioritize your health and well-being above all else. If in doubt talk to your coach in class.