I run a Modified UHF 9. Everything is the same (rep schemes, weight percentages, change in deadlift deficit height) except for these changes: * An additional T2 * An Optional 6th Day Workout * Incline Bench & Close Grip Bench Was Swapped For Legs-Up Bench * Slingshot Bench Was Swapped For Spoto Press * SSB Squat Was Swapped For Front Squat * Glute, Bicep, Forearm, and Calf Work On Lower Body Days * Tricep, Rear Delt/Upper Back, Lateral Shoulder Work On
| Workout | T1 | T2a | T2b | T3a | T3b | T3c |
|---|---|---|---|---|---|---|
| Day 1 | Back Squat | LU Bench | Barbell Hip Thrusts | Calf Raises | Barbell Curls | Barbell Reverse Curls |
| Day 2 | Bench Press | Paused Back Squat | Barbell Row | Skullcrushers | Cable Extensions | Lateral Raises |
| Day 3 | Deficit Deadlifts | LU Bench | (See Day 1 for T2b & T3a-c) | |||
| Day 4 | Spoto Bench Press | Paused Deadlifts | (See Day2 for T2b & T3a-c) | |||
| Day 5 | Front Squat | LU Bench | (See Day 1 for T2b & T3a-c) | |||
| *Day 6 | Paused Bench | Paused Front Squat | (See Day 2 for T2b & T3a-c) | |||