How Ulisses Jr. Trains For A Shredded Core & Massive Muscles

Ulisses Jr.

These workouts from Ulisses Jr. will give you those bulging bis, popping pecs, and shredded eight-pack like Ulisses himself.

Ulisses Jr. is an American professional bodybuilder known for his shredded 8-pack and massive physique. He is a force at most contests he competes in and has continued a career in professional fitness modeling.

For many of us, we look to many workouts routines to really get us to where we want to be. But finding the right one can be more than challenging. While we comb through exercise after exercise online, it can be a real challenge to find ones that will work to our benefit. Looking to the pros and those bodybuilders we admire most can be a game changer for all of our goals since they are living proof of what these workouts can do. They’ve done them, the results are visible, and we know they’re effective. Taking notes from someone like Ulisses Jr. can be a great start, especially when it comes to building a massive physique like him.

As a real contender in the bodybuilding world, Ulisses Jr. knows what it takes to compete with the best of them. His work ethic and desire to be the best allows him to maintain a shredded physique and continue to win competitions.

Full Name: Ulisses Williams Jr. (IFBB Pro Bodybuilder)

Weight Height Date Of Birth
205-215 lbs. 5’10’’ 03/08/1980
Division Era Nationality
Middleweight, Open 2000, 2010 American

As a serious contender and real bodybuilding force, Ulisses Jr. relies on his training, diet, and supplementation to help propel him to new heights. Let’s check out this massive workout from him to see just how he does it.

Ulisses Jr.

About Ulisses Jr.

Ulisses Jr. started lifting weights as thin teen and has always loved building his strength and size. While he was off to a hot start, he began to hit a plateau and started to see his gains stall out. Realizing that nutrition was starting to be a problem for him, he made a focus to prioritize nutrition and supplementation which allowed him to break this plateau and see some great gains. He started competing and soon became a serious contender on the bodybuilding circuit. Training with like-minded athletes, his desire to be the best only amplified and he took his training to the next level.

Aside from being a successful bodybuilder, he also seeks to promote health and fitness to younger kids and older athletes alike. Knowing the struggles allows him to be a good role model for them as they seek to succeed like he does. He is also a fitness model being featured in magazines like Men’s Health, Muscle & Fitness, and FLEX Magazine, becoming an icon in the fitness industry and widely known for his 8-pack abs.

Ulisses Jr.

Ulisses Jr. Training Routine

For Ulisses Jr., each workout typically involves a number of exercises with a focus on working two muscle groups most days. If he feels there is a group that is lacking a little, he will adjust to focus on that group, but on the whole, he tries to work for a well-rounded routine to keep his gains consistent and always growing.

Day 1: Back & Calves

Exercises Sets Reps
Pull-Ups 3 15
Lat Pulldowns 3 10
Barbell Row 3 8
Cable Row 3 10
Lat Pullovers 3 10
Deadlift 3 8
One Arm Dumbbell Row 3 8-10
Seated Calf Raise 3 12
Standing Calf Raise 3 12


Day 2: Legs

Exercises Sets Reps
Leg Extensions 3 12
Squats 3 8
Seated Leg Curl 3 10
Hack Squats 3 8
Seated Leg Curl 3 10-12
Stiff Leg Deadlift 3 10
Barbell Lunges 3 15


Day 3: Shoulders & Biceps

Exercises Sets Reps
Dumbbell Shoulder Press 3 10
Military Press 3 10
Lateral Raises 3 12
Front Raises 3 12
Rear Raises 3 10
Barbell Curls 3 8
Dumbbell Curls 3 10
Reverse Barbell Curls 3 8-10
Lying Supinated Dumbbell Curls 3 10


Day 4: Chest & Triceps

Exercises Sets Reps
Bench Press 3 10
Dumbbell Flys 3 12
Cable Crossovers 3 12
Dumbbell Decline Press 3 10
Triceps Pushdowns 3 12
Weighted Dips 3 15
Cable Triceps Extensions 3 8-10

Day 5: Focus Day

On this day, Ulisses Jr. will focus on the muscle group that is lagging. As a result, he tends to vary this workout and respective exercise to tailor to the group that is behind. Each week may differ and he focuses on seeing how he feels to make the most out of this focus day.

Ulisses Jr.

Featured Supplement

When it comes to lifting big and seeing huge gains, it is important to have a solid supplementation routine to rely on. While Ulisses Jr. uses his own choice of supplements, for us, we need to look at what will work wonders for us. A good pre-workout can boost energy and muscle pumps while a protein powder will work to aid in growth and recovery. For those with low testosterone, or those looking for a boost, something like a testosterone booster can do the trick and get those levels to where you want them.

But for those looking to really increase strength and size, look no further than a creatine supplement, and one that is clean and effective at that. Transparent Labs has a great creatine product to boost all your gains and make you feel great doing so.

Transparent Labs StrengthSeries Creatine HMB

Transparent Labs Creatine HMB

Transparent Labs StrengthSeries Creatine HMB is well worth the price and is one of the best creatine products for pure creatine. It has no added artificial flavors, fillers, preservatives, or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase muscle strength and lean body mass while decreasing fat mass. At a good price, this is a one of the best creatine products to buy for athletes.

Price: $39.00/ 30 servings

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Wrap Up

Finding a worthwhile routine can be challenging, but these workouts from pro bodybuilder Ulisses Jr. are exactly what you need to start seeing those gains you want most. He is proof they work and these can really boost all areas of your gains so you see some real progress. With the right diet and supplementation routine, matched with a great training program, you will see results and quickly. Plus, you won’t be disappointed by them as that desired physique you want most is right around the corner.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Ulisses Jr. Instagram and Transparent Labs

Austin Letorney
Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.