Sovereignty - Strength+ | Command Force

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"

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Intent: Neural drive + pressing strength
You should finish feeling powerful, not drained.

Bench Press (Barbell)

Upper Strength

Squat (Barbell)

Lower Strength

Intent: Raise engine capacity, not fatigue.

Barbell Complex

Prowler Push

Conditioning - Barbell Complex

Intent: Build size where it shows, protect joints.

Upper Hypertrophy

Intent: Build legs that perform, not just grow.

Trap Bar Deadlift

Lower Hypertrophy

Martial Arts

Mobility Flow

Skill / Mobility

Walk

Stretching

Sauna

Steam Room

Rest Day

Small strength exposure without CNS debt.

Theme: Capacity without leg damage. This day should improve recovery, not interfere.

Sled Push

Conditioning - Low Eccentric

Conditioning / Skill

ACFT Sprint Drag Carry (SDC)

Conditioning - Low Interferenc

Warrior Pushup

SkiErg

Martial Arts and Mobility

Cardio

Band Pull Apart

Romanian Deadlift (Barbell)

Walking Lunge

Active Recovery

Bench Press (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Foundation & Signal

Accumulation & Brace

Intensification P+

Intensification Bloc

Deload/Consolidation

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