Ulisses Jr. is a renowned name in the current scene of professional bodybuilding. The eye-catching physique he displays on-stage during competitions and fitness-related endorsements is muscular, lean, and shredded to the bone. The main highlights of his physique are his ripped abdominals and protruding arms. Even a single shirtless picture of Ulisses Jr. is enough to make you immensely mesmerized with his physique. In this workout guide, we will be throwing light on the Ulisses Jr. Workout Routine, so that you get to know in detail about what exactly this man goes through to maintain a jaw-dropping physique year-round.
Ulisses Jr. had started training when he was in high school. He was naturally athletic as he used to play a lot of sports as a teenager. But his physique lacked overall strength and size. As a hard gainer, it was quite difficult for him to acquire the gains, but when he started being cautious towards his nutrition, his physique started developing the way he had expected.
The physique of Ulisses Jr. that we see today has a history of winning over 10 bodybuilding shows. He has also trained numerous celebrities and has been the PT Director of Reebok Sports Club. He also won the Musclemania World Championship Las Vegas Pro in 2013 which made him a prominent face in the world of bodybuilding.
Program Overview
The workout routine of Ulisses Jr. involves a variety of exercises for each muscle group. The majority of the exercises that Ulisses Jr. performs in his exercise routine are compound in nature. He prefers performing those compound movements with a relatively higher number of reps. They help in building muscle mass on one hand along with working on muscular endurance on the other hand.
Ulisses Jr. trains for 6-days in a week and prefers hitting each muscle group once a week, except the arms which he trains twice a week. Ulisses Jr. also keeps a “Wild Card” day in his fitness program. On that day he trains any lagging muscle group. On Sundays, Ulisses keeps a day off from his workouts. He focuses primarily on rest, relaxation, and recovery on his rest days along with eating well and getting prepped up for his next workout.
Ulisses Jr Workout Routine
Ulisses Jr Workout Plan | |
Exercises | Sets x Reps |
Monday – Back and Calves | |
Pull-ups | 4 x (12-15) |
Lat Pulldowns | 4 x (12-15) |
Barbell Rows | 4 x (12-15) |
Cable Rows | 4 x (12-15) |
Pullovers | 4 x (12-15) |
Seated Calf Raises | 4 x 15 |
Standing Calf Raises | 4 x 15 |
Donkey Calf Raises | 4 x 15 |
Tuesday – Quadriceps, and Hamstrings | |
Leg Extensions | 4 x 15 |
Squats and Seated Leg Curls (performed as a superset) | 4 x 15 (each) |
Leg Press and Standing Leg Curls (performed as a superset) | 4 x 15 (each) |
Hack squats and Stiff-legged Deadlift (performed as a superset) | 4 x 15 (each) |
Wednesday – Shoulders and Biceps | |
Dumbbell Shoulder Press | 4 x 15 |
Military Press | 4 x 15 |
Lateral Raises | 4 x 15 |
Front Raises | 4 x 15 |
Rear Raises | 4 x 15 |
Barbell Curls | 4 x 15 |
Dumbbell Curls | 4 x 15 |
Hammer Curls | 4 x 15 |
Thursday – Chest, and Triceps | |
Incline Chest Press | 4 x 15 |
Flat Bench Press | 4 x 15 |
Dumbbell Flys | 4 x 15 |
Cable Crossovers | 4 x 15 |
Triceps Rope Pressdowns | 3 x (12-15) |
Weighted Dips and V-Bar pulldowns (performed as a superset) | 3 x (12-15) (each) |
Seated Calf Raises | 4 x 15 |
Standing Calf Raises | 4 x 15 |
Donkey Calf Raises | 4 x 15 |
Friday – Arms | |
Barbell Curls | 5 x (12-15) |
Reverse Barbell Curls | 5 x (12-15) |
Close-Grip Barbell Bench Press | 5 x (12-15) |
Dumbbell Hammer Curls | 5 x (12-15) |
Cable Triceps Extensions | 5 x (12-15) |
Preacher Bench Curls with an EZ-Bar | 5 x (12-15) |
Bodyweight dips | 5 x AMRAP |
Lying Supinated Dumbbell Curls (performed as a finisher) | 1 x AMRAP |
Saturday – Wild Card On Wild Card Day, Ulisses Jr. hits the lagging body parts. | |
Sunday – Rest | |
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By now you would have surely got an idea about Ulisses Jr workout routine. Here are some other important points that he considers while following his workout program. Let’s get through them one by one.
- Ulisses Jr. keeps on mixing up his workouts that facilitate a kind of muscle confusion. Ulisses ensures that his muscles are totally unaware of what kind of stress they are going to face. This further aids in promoting growth on one hand and avoiding the occurrence of plateaus on the other hand.
- He has never included too much cardio in his training program as his approach has always been towards intense weightlifting along with having a clean and nutritional diet. However, he tends to go through a period of doing daily high-intensity interval training (HIIT) that aids in adding variety to his workout routine.
- He performs a ‘finisher’ on reaching the end of his workouts which is intended to totally enervate the targeted muscle groups for that particular day.
- He ensures that he doesn’t overtrain any muscle along with making provisions for muscle groups to rest, recover and recuperate.
- Ulisses Jr. prefers performing the basic compound movements with a relatively higher number of reps in the range of 12-15 reps per set.
- In order to build muscular endurance, Ulisses often makes use of supersets and drop sets in his training program. It also helps in upping his heart rate.
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Final Words
We expect that this workout guide would have definitely provided you with every major and minor thing that you wanted to know about Ulisses Jr.’s workout routine. However, it is certainly not recommended to blindly copy his workout plan, especially if you are a beginner. Ulisses Jr. is an experienced and professional bodybuilder. He has been in the field of lifting for a long time. Blindly copying his brutally challenging workouts without prior lifting experience can easily wear you out in no time.
Even if you desperately want to follow his workout program, we recommend you to get an experienced trainer for proper guidance