Try Ulisses Jr.’s workout routine to build shredded pecs, biceps, and abs.
Consistent training and physical activity are crucial for building strength, increasing muscle mass, and improving overall well-being (1). Yet, finding the proper workout routine can feel overwhelming, with countless options scattered across the internet.
Seeking guidance from experts is always a wise move, and learning from athletes with proven results is even more beneficial. That’s why this article takes an in-depth look at the workout routine of personal coach and professional bodybuilder, Ulisses Jr. Read on for a detailed breakdown of his workout regimen and discover how you can apply his methods to your fitness journey.
Who Is Ulisses Jr.?
| Full Name: Ulisses Jr. | ||
| Weight | Height | Date of Birth |
| (89-93 Kg) 205-215 Lbs | (178 cm) 5’10” | 03/05/1976 |
| Division | Era | Nationality |
| Professional Bodybuilder, Personal Trainer & Fitness Model | 2000s, 2010s & 2020 | American |
Ulisses Jr. was born in New York City and always remained dedicated to his love for sports and physical fitness. As an athletic child, he participated in sports such as soccer, football, and track and field, but he didn’t establish himself in any of these areas. He relied on his athleticism to maintain a lean and fit physique and did not pay much attention to his diet as a child.
Reason for Bodybuilding
Though he was athletic as a kid, Ulisses Jr. was small and skinny. He was missing the necessary strength and size that could make him a dominant force. This feedback from his coach gave him the inspiration he needed, and he began hitting the weights to build his physique and increase his strength levels. In his teen years, he then participated in local bodybuilding shows and never looked back.
Competitions & Achievements
Ulisses Jr. won the Platinum Classic NYC Novice Middleweight division in 2000. In 2003, he earned his pro card and competed in hundreds of bodybuilding competitions before retiring from the bodybuilding scene in 2014. Some of his impressive feats include being the only athlete to win the Mr. Universe and Musclemania World titles consecutively. Even after his retirement, he maintains a well-toned body and is rumored to be considering a return to the bodybuilding stage.
Here is a table summary of Ulisses Jr.’s achievements.
| Year | Competition Name | Position |
| 2000 | Platinum Classic NYC Novice Middleweight | 1st |
| 2001 | MET Championships NYC Novice Middleweight | 1st |
| 2002 | Musclemania Fitness Atlantic Championships Welterweight | 1st |
| 2003 | Musclemania Fitness Atlantic Championships Middleweight | 1st |
| 2003 | Musclemania Superbody Championships Middleweight | 1st |
| 2004 | Pro Musclemania Superbody Championships | 1st |
| 2005 | Pro Musclemania World Championships, Las Vegas | 3rd |
| 2010 | Pro Musclemania World Championships, Las Vegas | 1st |
| 2011 | Pro Musclemania World Championships, Las Vegas | 2nd |
| 2013 | Pro Musclemania World Championships, Las Vegas Pro | 1st |
| 2014 | Pro Musclemania Universe Championships Miami | 1st |
Ulisses Jr’s Workout Routine
Ulisses Jr.’s training utilizes a five-day training split, incorporating numerous high-intensity reps to build both hypertrophy and endurance. He performs compound exercises and occasionally varies his routine to keep his workout engaging. It also includes drop sets and supersets, and is exhaustive because the muscles are worked to the max.
Ulisses Jr. does his drop set until he hits a training failure. This study shows that training till failure can help increase strength and muscle hypertrophy (2). The retired bodybuilder also does at least fifteen minutes of HIIT workouts, running or sprinting for one minute, followed by one minute of walking afterward each day.
Leg Workout
| Exercises | Sets | Reps |
| Barbell Squats | 5 | 12-15 |
| Leg Presses | 5 | 12-15 |
| Standing Calf Raises | 5 | 12-15 |
| Leg Extensions | 5 | 12-15 |
| Lying Leg Curls | 5 | 12-15 |
| Stiff-Leg Deadlifts | 5 | 12-15 |
| Seated Calf Raises | 5 | 12-15 |
| Barbell Lunges | 1 | 100 |
Back Workout
| Exercises | Sets | Reps |
| Barbell Deadlifts | 5 | 12-15 |
| Weighted Pull-Ups | 5 | 12-15 |
| One Arm Dumbbell Rows | 5 | 12-15 |
| Seated Cable Rows | 5 | 12-15 |
| Lat Pulldowns | 5 | 12-15 |
| Back Hyperextensions | 5 | 12-15 |
| Dumbbell Pullovers | 5 | 12-15 |
| Barbell Lunges | 1 | 100 |
Chest Workout
| Exercises | Sets | Reps |
| Incline Bench Presses | 5 | 12-15 |
| Flat Bench Presses | 5 | 12-15 |
| Dumbbell Flys | 5 | 12-15 |
| Decline Dumbbell Presses | 5 | 12-15 |
| Close Dumbbell Presses | 5 | 12-15 |
| Cable Crossovers | 5 | 12-15 |
Shoulder Workout
| Exercises | Sets | Reps |
| Overhead Presses | 5 | 12-15 |
| Dumbbell Lateral Raises | 5 | 12-15 |
| Arnold Dumbbell Presses | 5 | 12-15 |
| Dumbbell Front Raises | 5 | 12-15 |
| Dumbbell Rear Delt Flys | 5 | 12-15 |
| Dumbbell Shrugs | 5 | 12-15 |
| Upright Rows | 1 | 100 |
Arm Workout
| Exercises | Sets | Reps |
| Barbell Biceps Curls | 5 | 12-15 |
| Reverse Biceps Curls | 5 | 12-15 |
| Close Grip Barbell Presses | 5 | 12-15 |
| Dumbbell Hammer Curls | 5 | 12-15 |
| Cable Triceps Extensions | 5 | 12-15 |
| EZ-Bar Preacher Curls | 5 | 12-15 |
| Bodyweight Dips | 5 | 12-15 |
| Lying Supinated Dumbbell Curls | 1 | Till Failure |
Ulisses Jr.’s Workout Notes
Let’s examine some key points to note regarding Ulisses Jr.’s training.
High Intensity and High Volume Training
Ulisses Jr. sets aside five days a week for his intensive, high-volume workouts. This involves compound exercises that hit multiple muscle groups. He is not a fan of cardio exercises, but after his resistance training, he does fifteen to twenty minutes of high-intensity interval training (HIIT) routines. HIIT is effective for improving fitness and reducing the risk of cardiovascular diseases (3).
Supersets & Drop Sets
Ulisses Jr.’s whole workout routine often includes supersets and dropsets to task and shock his muscles ultimately. He does his supersets without any rest and introduces dropsets when he wants to train to failure. Supersets are an effective way to save time and increase training efficiency (4).
WildCard Day and Rest
Ulisses Jr. works out six days a week, and the sixth day is called the wildcard day. He uses this day to address every muscle group that is lagging. Finally, he uses the seventh day for rest and recovery. Rest is key to recovery and growth, and incorporating active recovery techniques, such as hiking or playing sports, can enhance performance.
Diet
Ulisses Jr. is very strict with his diet, only eating eight organic foods and avoiding processed and fried foods whenever possible. He believes that resistance training, combined with a proper diet, is the key to achieving a great body. Some of his foods include:
- Green Tea
- Whey Protein Isolate
- Oatmeal
- Eggs
- Grapefruit
- Flaxseed Oil
- Banana
- Sweet Potato
- Tuna
- Chicken Breast
- Casein Protein
- Tilapia
- Spinach
He also uses supplements that aid with training. These supplements are:
- Glutamine
- Vitargo
- BCAAs
- Whey Protein Isolate
- Casein Protein
- Multivitamins
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References
- Warburton, D. E., Nicol, C. W., & Bredin, S. S. (2006). Health benefits of physical activity: the evidence. CMAJ : Canadian Medical Association journal = journal de l’Association medicale canadienne, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351
- Robinson, Z. P., Pelland, J. C., Remmert, J. F., Refalo, M. C., Jukic, I., Steele, J., & Zourdos, M. C. (2024). Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions. Sports medicine (Auckland, N.Z.), 54(9), 2209–2231. https://doi.org/10.1007/s40279-024-02069-2
- D’Amuri, A., Sanz, J. M., Capatti, E., Di Vece, F., Vaccari, F., Lazzer, S., Zuliani, G., Dalla Nora, E., & Passaro, A. (2021). Effectiveness of high-intensity interval training for weight loss in adults with obesity: a randomised controlled non-inferiority trial. BMJ open sport & exercise medicine, 7(3), e001021. https://doi.org/10.1136/bmjsem-2020-001021
- Weakley, J. J. S., Till, K., Read, D. B., Roe, G. A. B., Darrall-Jones, J., Phibbs, P. J., & Jones, B. (2017). The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. European journal of applied physiology, 117(9), 1877–1889. https://doi.org/10.1007/s00421-017-3680-3
