Sovereignty - Strength+ | Command Force
Strength is earned through discipline
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 5 | 3–5 reps | @8 |
| Superset | ||||
| 2A | Pull-Up (Weighted) | 4 | 5–6 reps | @8 |
| 2B | Military Press (Barbell) | 4 | 5–6 reps | @8 |
| Superset | ||||
| 3A | Incline Bench Press (Dumbbell) | 3 | 8–10 reps | @8 |
| 3B | Chest Supported Row (Dumbbell) | 3 | 8–10 reps | @8 |
| Superset | ||||
| 4A | Chest Fly (Cable) | 3 | 12 reps | @7 |
| 4B | Straight Arm Pulldown | 3 | 12 reps | @8 |
| 4C | Warrior Pushup | 3 | AMRAP | @6 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 5 | 3–5 reps | @8 |
| Superset | ||||
| 2A | Romanian Deadlift (Barbell) | 4 | 6 reps | @7.5 |
| 2B | Walking Lunge | 3 | 20 reps | @7 |
| Superset | ||||
| 3A | Leg Press | 3 | 10–12 reps | @7.5 |
| 3B | Leg Curl | 3 | 10–12 reps | @7.5 |
| Superset | ||||
| 4A | Standing Calf Raise | 4 | 12–15 reps | @7 |
| 4B | Tibialis Raise (Machine Or Band) | 3 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Barbell Complex | 6 | 6 reps | @8 |
| 2 | Prowler Push | 1 | AMRAP | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Dumbbell) | 4 | 8–10 reps | @7.5 |
| 1B | Bench Press (Dumbbell) | 4 | 6–8 reps | @7.5 |
| 1C | Push Up | 1 | AMRAP | @7 |
| Superset | ||||
| 2A | Lat Pulldown | 4 | 8–12 reps | @8 |
| 2B | Single Arm Row (Dumbbell) | 3 | 12 reps | @8 |
| Superset | ||||
| 3A | Lateral Raise (Dumbbell) | 4 | 15 reps | @7 |
| 3B | Rear Delt Fly (Dumbbell) | 3 | 15 reps | @7 |
| Superset | ||||
| 4A | Bicep Curl (EZ Bar) | 4 | 10–12 reps | @8 |
| 4B | Tricep Rope Push Down (Cable) | 4 | 10–12 reps | @8 |
| 4C | Zottman Curl | 4 | 10–12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Martial Arts | 1 | 15–90 min | @8 |
| 2 | Mobility Flow | 1 | 5–15 min | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Walk | 1 | 20 min | @5 |
| 2 | Stretching | 1 | 5 min | @5 |
| 3 | Sauna | 1 | 15 min | @5 |
| 4 | Steam Room | 1 | 5 min | @5 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Trap Bar Deadlift | 6 | 3 reps | @8 |
| Superset | ||||
| 2A | Bulgarian Split Squat (Dumbbell) | 3 | 10 reps | @8 |
| 2B | Single-Leg Leg Curl | 3 | 12 reps | @8 |
| Superset | ||||
| 3A | Hack Squat | 3 | 8–10 reps | @8 |
| 3B | Leg Extension | 3 | 12–15 reps | @8 |
| 4 | Prowler Push | 1 | 6–8 reps | @8 |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Sovereignty - Strength+ | Command Force is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 110 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Sovereignty - Strength+ | Command Force is structured around 7 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Sovereignty - Strength+ | Command Force is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
