IntermediateFree

The COMMANDMENT

"I command you to grow," C.T. Fletcher.

Scott C.· Jan 2026

3athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Strength, Bodyweight Fitness, Olympic Weightlifting, Women's, Athletics

Equipment

Full Gym

Session length

60 min

Strength and power.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Quadriceps

12.7%

Front Delts

9.9%

Upper Back

9.4%

Glutes

8.9%

Triceps

8.8%

Hamstrings

8.4%

Abs

6.6%

Middle Delts

6.4%

Lats

4.8%

Biceps

4.6%

Chest

4.2%

Other

3.8%

Lower Back

2.9%

Calves

2.4%

Adductors

2.1%

Olympic

1.9%

Forearms

1.1%

Rear Delts

1.1%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Barbell)	1	5 reps	65%
		1	5 reps	75%
		1	5 reps	85%
Superset
2A	Bent Over Row (Barbell)	1	10 reps	50%
		1	10 reps	50%
		1	10 reps	50%
		1	10 reps	50%
		1	10 reps	50%
2B	Overhead Press (Barbell)	1	10 reps	50%
		1	10 reps	50%
		1	10 reps	50%
		1	10 reps	50%
		1	10 reps	50%
Superset
3A	Pull-Up (Weighted)	1	8 reps	@10
		1	8 reps	@10
		1	8 reps	@10
3B	Dip (Weighted)	1	8 reps	@10
		1	8 reps	@10
		1	8 reps	@10
Superset
4A	Overhead Tricep Extension (Cable)	1	10 reps	@10
		1	10 reps	@10
4B	Bicep Curl (Cable)	1	10 reps	@10
		1	10 reps	@10
4C	One Arm Lateral Raise (Cable)	1	10 reps	@10
		1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Barbell)	1	5 reps	65%
		1	5 reps	75%
		1	5 reps	85%
2	Romanian Deadlift (Barbell)	1	10 reps	@10
		1	10 reps	@10
		1	10 reps	@10
		1	10 reps	@10
		1	10 reps	@10
3	Bulgarian Split Squat (Barbell)	1	10 reps	@10
		1	10 reps	@10
4	Walking Lunge (Dumbbell)	1	10 reps	@10
		1	10 reps	@10
5	Nordic Curl	1	10 reps	@10
		1	10 reps	@10
6	Seated Calf Raise	1	10 reps	@10
		1	10 reps	@10
		1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Overhead Press (Barbell)	1	5 reps	65%
		1	5 reps	75%
		1	5 reps	85%
2	Incline Bench Press (Dumbbell)	1	10 reps	@10
		1	10 reps	@10
		1	10 reps	@10
3	Chest Fly (Dumbbell)	1	10 reps	@10
		1	10 reps	@10
4	Seated Row (Cable)	1	10 reps	@10
		1	10 reps	@10
		1	10 reps	@10
5	Lat Pulldown	1	10 reps	@10
		1	10 reps	@10
		1	10 reps	@10
Superset
6A	Bicep Curl (Dumbbell)	1	10 reps	@10
		1	10 reps	@10
		1	10 reps	@10
6B	Overhead Tricep Extension (Dumbbell)	1	10 reps	@10
		1	10 reps	@10
		1	10 reps	@10
6C	Lateral Raise (Dumbbell)	1	10 reps	@10
		1	10 reps	@10
		1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Deadlift (Barbell)	1	5 reps	65%
		1	5 reps	75%
		1	5 reps	85%
2	Shrug (Barbell)	1	10 reps	@10
		1	10 reps	@10
3	Squat (Barbell)	1	10 reps	50%
		1	10 reps	50%
		1	10 reps	50%
		1	10 reps	50%
		1	10 reps	50%
4	Standing Calf Raise	1	10 reps	@10
		1	10 reps	@10
		1	10 reps	@10

#	Exercise	Sets	Reps	Load
1	Clean and Jerk	1	10 reps	50%
		1	10 reps	50%
		1	10 reps	50%
		1	10 reps	50%
		1	10 reps	50%
2	Burpee	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
3	Box Jump	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
4	Med Ball Slam	1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
		1	10 reps	@8
5	Sled Push	1	50 reps	@10
		1	50 reps	@10
		1	50 reps	@10
		1	50 reps	@10
6	Sled Pull	1	50 reps	@10
		1	50 reps	@10
		1	50 reps	@10
		1	50 reps	@10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, The COMMANDMENT is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 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 60 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.

The COMMANDMENT is structured around 5 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

The COMMANDMENT 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

Auto-progressionWeights and targets update automatically based on how you perform.

Training logLog every set and track your weights automatically each session.

Progress trackingSee your strength gains over weeks and months with built-in analytics.

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