Program Description
Sovereignty — Strength+ is not a generic workout plan. It is a structured system for building real strength and durable lean mass with control. Designed for lifters who value progression over ego, this program balances volume, intensity, and recovery to produce repeatable strength without compromise. Every phase is deliberate. Every load is earned. Whether returning to the barbell, rebuilding after a plateau, or reinforcing a strong foundation, Sovereignty provides a clear framework for commanding force while protecting longevity. This is strength built with discipline. Progress measured, not rushed. Authority under the bar, earned over time. "Force is commanded through restraint"
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Athletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout110 minutes
- CreatedDec 23, 2025 08:19
- Last EditedJan 07, 2026 03:37
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.5%
Quadriceps
11.7%
Glutes
10.4%
Triceps
10.2%
Front Delts
9.3%
Upper Back
8.3%
Chest
7.1%
Lats
6.9%
Biceps
4.4%
Abs
4.3%
Middle Delts
3.5%
Rear Delts
3.4%
Lower Back
2.3%
Adductors
1.8%
Calves
1.4%
Forearms
0.8%
Other
0.8%
Abductors
0.6%
Cardio
0.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
RPE 8
2A
Pull-Up (Weighted)
4
5-6 reps
RPE 8
2B
Military Press (Barbell)
4
5-6 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3B
Chest Supported Row (Dumbbell)
3
8-10 reps
RPE 8
4A
Chest Fly (Cable)
3
12 reps
RPE 7
4B
Straight Arm Pulldown
3
12 reps
RPE 8
4C
Warrior Pushup
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
5 reps
RPE 7.5
2A
Pull-Up (Weighted)
5
6 reps
RPE 7.5
2B
Military Press (Barbell)
4
7 reps
RPE 7.5
3A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
3B
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
4A
Chest Fly (Cable)
3
14 reps
RPE 7
4B
Straight Arm Pulldown
3
14 reps
RPE 8
4C
Warrior Pushup
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 8.5
2A
Pull-Up (Weighted)
5
5 reps
RPE 8
2B
Military Press (Barbell)
4
5 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
5
8-10 reps
RPE 8
3B
Chest Supported Row (Dumbbell)
5
8-10 reps
RPE 8
4A
Chest Fly (Cable)
4
12 reps
RPE 7
4B
Straight Arm Pulldown
4
12 reps
RPE 7
4C
Warrior Pushup
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8.5
2A
Pull-Up (Weighted)
4
4-5 reps
RPE 8.5
2B
Military Press (Barbell)
4
4-5 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
5
6-8 reps
RPE 8
3B
Chest Supported Row (Dumbbell)
5
6-8 reps
RPE 8
4
Warrior Pushup
3
AMRAP
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 9
2A
Pull-Up (Weighted)
7
4-5 reps
RPE 8.5
2B
Military Press (Barbell)
7
4-5 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 8
3B
Bench Press (Dumbbell)
2
6-8 reps
RPE 8
3C
Push Up
2
AMRAP
RPE 6
4A
Straight Arm Pulldown
2
15 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
2
12 reps
RPE 8
4C
Dead Hang
2
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 7
2A
Pull-Up (Weighted)
3
4 reps
RPE 7
2B
Military Press (Barbell)
3
4 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 7
3B
Chest Supported Row (Dumbbell)
2
8 reps
RPE 7
4
Band Pull Apart
2
10 reps
RPE 6
5A
Chest Fly (Cable)
2
10 reps
RPE 7
5B
Straight Arm Pulldown
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
RPE 8
2A
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
2B
Walking Lunge
3
20 reps
RPE 7
3A
Leg Press
3
10-12 reps
RPE 7.5
3B
Leg Curl
3
10-12 reps
RPE 7.5
4A
Standing Calf Raise
4
12-15 reps
RPE 7
4B
Tibialis Raise (Machine Or Band)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-5 reps
RPE 7.5
2A
Romanian Deadlift (Barbell)
4
6 reps
RPE 7.5
2B
Walking Lunge
3
20 reps
RPE 7
3A
Leg Press
3
12 reps
RPE 8
3B
Leg Curl
3
12 reps
RPE 8
4A
Standing Calf Raise
4
12-15 reps
RPE 8
4B
Tibialis Raise (Machine Or Band)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
9
4 reps
RPE 8
2A
Romanian Deadlift (Barbell)
4
5 reps
RPE 7.5
2B
Walking Lunge
5
16-20 reps
RPE 7
3A
Leg Press
3
10 reps
RPE 8
3B
Leg Curl
5
10-12 reps
RPE 8
4A
Standing Calf Raise
4
12-15 reps
RPE 8
4B
Tibialis Raise (Machine Or Band)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
9
3 reps
RPE 8-8.5
2A
Romanian Deadlift (Barbell)
7
4-5 reps
RPE 8
2B
Walking Lunge
3
16 reps
RPE 7
3A
Leg Press
5
8-10 reps
RPE 8
3B
Leg Curl
3
10 reps
RPE 8
4A
Standing Calf Raise
4
12-15 reps
RPE 8
4B
Tibialis Raise (Machine Or Band)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
9
3 reps
RPE 8.5-9
2A
Romanian Deadlift (Barbell)
7
4-5 reps
RPE 8
2B
Walking Lunge
3
16 reps
RPE 7
3A
Leg Press
5
8-10 reps
RPE 8
3B
Leg Curl
3
10 reps
RPE 8
4A
Standing Calf Raise
4
12-15 reps
RPE 8
4B
Tibialis Raise (Machine Or Band)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
3
Walking Lunge
2
24 reps
RPE 7
4A
Standing Calf Raise
3
12-15 reps
RPE 8
4B
Tibialis Raise (Machine Or Band)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Complex
6
6 reps
RPE 8
2
Prowler Push
1
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sled Push
1
6-8 reps
RPE 7
2
Sauna
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
ACFT Sprint Drag Carry (SDC)
1
3-4 reps
RPE 8
2
Sauna
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
SkiErg
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 4
2
Stretching
1
5 mins
RPE 5
3
Sauna
1
15 mins
RPE 5
4
Steam Room
1
5 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7.5
1B
Bench Press (Dumbbell)
4
6-8 reps
RPE 7.5
1C
Push Up
1
AMRAP
RPE 7
2A
Lat Pulldown
4
8-12 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4A
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
4C
Zottman Curl
4
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
1B
Bench Press (Dumbbell)
4
6-8 reps
RPE 7
1C
Push Up
1
AMRAP
RPE 7
2A
Lat Pulldown
4
10-12 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
4A
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
4C
Zottman Curl
4
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
8 reps
RPE 7
1B
Bench Press (Dumbbell)
4
6-8 reps
RPE 7
1C
Push Up
1
AMRAP
RPE 7
2A
Lat Pulldown
4
8-10 reps
RPE 8
2B
Single Arm Row (Dumbbell)
5
10-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
7
12-15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
5
12-15 reps
RPE 7
4A
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
4C
Zottman Curl
7
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
1B
Bench Press (Dumbbell)
6
6 reps
RPE 7
1C
Push Up
1
AMRAP
RPE 7
2A
Lat Pulldown
6
8-10 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3A
Lateral Raise (Dumbbell)
6
12-15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
5
12-15 reps
RPE 7
4A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 8
4C
Zottman Curl
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
1B
Bench Press (Dumbbell)
4
6 reps
RPE 7
1C
Push Up
1
AMRAP
RPE 7
2A
Lat Pulldown
6
8-10 reps
RPE 8
2B
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
3A
Lateral Raise (Dumbbell)
6
12-15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
5
12-15 reps
RPE 7
4A
Bicep Curl (EZ Bar)
4
8-10 reps
RPE 8
4B
Tricep Rope Push Down (Cable)
4
8-10 reps
RPE 8
4C
Zottman Curl
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2A
Lat Pulldown
4
10 reps
RPE 7
2B
Single Arm Row (Dumbbell)
3
10 reps
RPE 7
3A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
4A
Bicep Curl (EZ Bar)
2
10 reps
RPE 6
4B
Tricep Rope Push Down (Cable)
2
10 reps
RPE 6
4C
Zottman Curl
2
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
3 reps
RPE 8
2A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2B
Single-Leg Leg Curl
3
12 reps
RPE 8
3A
Hack Squat
3
8-10 reps
RPE 8
3B
Leg Extension
3
12-15 reps
RPE 8
4
Prowler Push
1
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
3 reps
RPE 8
2A
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
2B
Single-Leg Leg Curl
3
12 reps
RPE 8
3A
Hack Squat
3
8-10 reps
RPE 8
3B
Leg Extension
3
12-15 reps
RPE 8
4
Prowler Push
1
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
2 reps
RPE 8
2A
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2B
Single-Leg Leg Curl
5
10-12 reps
RPE 8
3A
Hack Squat
5
6-8 reps
RPE 8
3B
Leg Extension
3
12-15 reps
RPE 8
4
Prowler Push
1
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
2 reps
RPE 6-6.5
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2B
Single-Leg Leg Curl
3
10 reps
RPE 8
3
Prowler Push
1
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
6
2 reps
RPE 6
2A
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
2B
Single-Leg Leg Curl
3
10 reps
RPE 8
3
Prowler Push
1
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
2 reps
RPE 6
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
3
Leg Extension
3
12-15 reps
RPE 8
4
Prowler Push
1
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Martial Arts
1
15-90 mins
RPE 8
2
Mobility Flow
1
5-15 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Mobility Flow
1
15-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Mobility Flow
1
15-30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Mobility Flow
1
15-30 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Mobility Flow
1
15-30 mins
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Mobility Flow
1
15-30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
RPE 5
3
Sauna
1
15 mins
RPE 5
4
Steam Room
1
5 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 5
2
Sauna
1
15 mins
RPE 5
3
Steam Room
1
5 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
RPE 5
3
Sauna
1
15 mins
RPE 5
4
Steam Room
1
5 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
RPE 5
3
Sauna
1
15 mins
RPE 5
4
Steam Room
1
5 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
RPE 5
3
Sauna
1
15 mins
RPE 5
4
Steam Room
1
5 mins
RPE 5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20 mins
RPE 5
2
Stretching
1
5 mins
RPE 5
3
Sauna
1
15 mins
RPE 5
4
Steam Room
1
5 mins
RPE 5
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)5 Sets
3-5 Reps
@8
2A
Pull-Up (Weighted)4 Sets
5-6 Reps
@8
2B
Military Press (Barbell)4 Sets
5-6 Reps
@8
3A
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@8
3B
Chest Supported Row (Dumbbell)3 Sets
8-10 Reps
@8
4A
Chest Fly (Cable)3 Sets
12 Reps
@7
4B
Straight Arm Pulldown3 Sets
12 Reps
@8
4C
Warrior Pushup3 Sets
AMRAP
@6
Day 2
1
Squat (Barbell)5 Sets
3-5 Reps
@8
2A
Romanian Deadlift (Barbell)4 Sets
6 Reps
@7.5
2B
Walking Lunge3 Sets
20 Reps
@7
3A
Leg Press3 Sets
10-12 Reps
@7.5
3B
Leg Curl3 Sets
10-12 Reps
@7.5
4A
Standing Calf Raise4 Sets
12-15 Reps
@7
4B
Tibialis Raise (Machine Or Band)3 Sets
15 Reps
@7
Day 3
1
Barbell Complex6 Sets
6 Reps
@8
2
Prowler Push1 Set
AMRAP
@7
Day 4
1A
Incline Bench Press (Dumbbell)4 Sets
8-10 Reps
@7.5
1B
Bench Press (Dumbbell)4 Sets
6-8 Reps
@7.5
1C
Push Up1 Set
AMRAP
@7
2A
Lat Pulldown4 Sets
8-12 Reps
@8
2B
Single Arm Row (Dumbbell)3 Sets
12 Reps
@8
3A
Lateral Raise (Dumbbell)4 Sets
15 Reps
@7
3B
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
@7
4A
Bicep Curl (EZ Bar)4 Sets
10-12 Reps
@8
4B
Tricep Rope Push Down (Cable)4 Sets
10-12 Reps
@8
4C
Zottman Curl4 Sets
10-12 Reps
@7
Day 5
1
Trap Bar Deadlift6 Sets
3 Reps
@8
2A
Bulgarian Split Squat (Dumbbell)3 Sets
10 Reps
@8
2B
Single-Leg Leg Curl3 Sets
12 Reps
@8
3A
Hack Squat3 Sets
8-10 Reps
@8
3B
Leg Extension3 Sets
12-15 Reps
@8
4
Prowler Push1 Set
6-8 Reps
@8
Day 6
1
Martial Arts1 Set
15-90 mins
@8
2
Mobility Flow1 Set
5-15 mins
@5
Day 7
1
Walk1 Set
20 mins
@5
2
Stretching1 Set
5 mins
@5
3
Sauna1 Set
15 mins
@5
4
Steam Room1 Set
5 mins
@5