Intermediate–AdvancedFree

Sanctuary UL6 [ALPHA]

6 day upper-lower sanctuary split

Kuan· Apr 2026

1athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

50 min

For those who find peace under the bar, this 6-day split turns the gym into a sanctuary a place to face struggles, build discipline, and grow stronger every day. It asks for only 40–50 minutes, just 3% of your day, 3% of your entire year but gives you something far greater in return. Main focus: Form & Intensity Increase the weight once you can reach the 7th rep with control. To prevent injuries, please dont forget to focus on your form. Deloading is a crucial part of this program for long-term progress. Listen to your body and take a deload when needed. For queries, Kuan Mourael Gmail: [email protected] Instagram: kmourael

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

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

Muscle engagement

Front

Back

Biceps

10.6%

Upper Back

10.6%

Triceps

10.1%

Lats

10.1%

Front Delts

8.9%

Chest

6.7%

Quadriceps

6.7%

Hamstrings

6.7%

Middle Delts

5.6%

Glutes

Abs

Lower Back

3.4%

Calves

3.4%

Forearms

2.8%

Rear Delts

2.8%

Adductors

1.7%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bicep Curl (Dumbbell)	1	5–7 reps	@10
2	Tricep Pushdown (Cable)	1	5–7 reps	@10
3	Hammer Curl (Dumbbell)	1	5–7 reps	@10
4	Shoulder Press (Machine)	1	5–7 reps	@10
5	Lateral Raise (Dumbbell)	1	5–7 reps	@10
6	Lat Pulldown	1	5–7 reps	@10
7	Incline Bench Press (Barbell)	1	5–7 reps	@10
8	T-Bar Row	1	5–7 reps	@10
9	Chest Fly (Machine)	1	5–7 reps	@10
10	Seated Row (Cable)	1	5–7 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Low Bar)	1	5–7 reps	@10
2	Back Extension (Weighted)	1	5–7 reps	@10
3	Leg Extension	1	5–7 reps	@10
4	Lying Leg Curl	1	5–7 reps	@10
5	Calf Raise (Leg Press)	1	5–7 reps	@10
6	Knee Raise (Captain's Chair)	1	5–7 reps	@10

#	Exercise	Sets	Reps	Load
1	Back Extension (Weighted)	1	5–7 reps	@10
2	Lying Leg Curl	1	5–7 reps	@10
3	Squat (Low Bar)	1	5–7 reps	@10
4	Leg Extension	1	5–7 reps	@10
5	Calf Raise (Leg Press)	1	5–7 reps	@10
6	Knee Raise (Captain's Chair)	1	5–7 reps	@10

#	Exercise	Sets	Reps	Load
1	Incline Bench Press (Barbell)	1	5–7 reps	@10
2	Chest Fly (Machine)	1	5–7 reps	@10
3	Lat Pulldown	1	5–7 reps	@10
4	T-Bar Row	1	5–7 reps	@10
5	Seated Row (Cable)	1	5–7 reps	@10
6	Rear Delt Fly (Machine)	1	5–7 reps	@10
7	Lateral Raise (Dumbbell)	1	5–7 reps	@10
8	Tricep Pushdown (Cable)	1	5–7 reps	@10
9	Bicep Curl (Dumbbell)	1	5–7 reps	@10
10	Tricep Extension (Cable)	1	5–7 reps	@10

#	Exercise	Sets	Reps	Load
1	Squat (Low Bar)	1	5–7 reps	@10
2	Leg Extension	1	5–7 reps	@10
3	Back Extension (Weighted)	1	5–7 reps	@10
4	Lying Leg Curl	1	5–7 reps	@10
5	Calf Raise (Leg Press)	1	5–7 reps	@10
6	Knee Raise (Captain's Chair)	1	5–7 reps	@10

#	Exercise	Sets	Reps	Load
1	Lat Pulldown	1	5–7 reps	@10
2	T-Bar Row	1	5–7 reps	@10
3	Seated Row (Cable)	1	5–7 reps	@10
4	Incline Bench Press (Barbell)	1	5–7 reps	@10
5	Shoulder Press (Machine)	1	5–7 reps	@10
6	Chest Fly (Machine)	1	5–7 reps	@10
7	Lateral Raise (Dumbbell)	1	5–7 reps	@10
8	Bicep Curl (Dumbbell)	1	5–7 reps	@10
9	Tricep Extension (Cable)	1	5–7 reps	@10
10	Hammer Curl (Dumbbell)	1	5–7 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, Sanctuary UL6 [ALPHA] 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 50 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.

Sanctuary UL6 [ALPHA] is structured around 6 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.

Sanctuary UL6 [ALPHA] 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

1,000+ free programsStrength, hypertrophy, powerlifting and more, from elite coaches. All free.

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

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.

Free on iOS & Android