Sanctuary UL6 [ALPHA]

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: kmourael@gmail.com
Instagram: kmourael

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Lat Pulldown

Incline Bench Press (Barbell)

T-Bar Row

Chest Fly (Machine)

Seated Row (Cable)

SARMs focused upper

Squat (Low Bar)

Back Extension (Weighted)

Leg Extension

Lying Leg Curl

Calf Raise (Leg Press)

Knee Raise (Captain's Chair)

Lower

HAM focused lower 

Rear Delt Fly (Machine)

Tricep Extension (Cable)

CHEST focused upper

QUAD focused lower

BACK focused upper

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