Ulisses Jr Workout Routine

Ulisses Jr. stands as a prominent figure in today’s professional bodybuilding realm. His stage presence during competitions and endorsements in the fitness domain showcases a physique that is not only muscular but also lean and impeccably shredded.

Ulisses Jr.’s ripped abdominals and prominently defined arms stand out as the main focal points of his physique. A mere glance at a shirtless picture of him is enough to captivate and mesmerize anyone with the sheer aesthetics of his body.

Ulisses Jr. embarked on his fitness journey during high school, initially drawn to sports due to his natural athleticism. However, despite his active lifestyle, he found himself lacking in overall strength and size. As a hard gainer, building muscle proved to be a challenge. It wasn’t until he prioritized his nutrition that he began to see the desired development in his physique, fulfilling his expectations.

Ulisses Jr.’s iconic physique is backed by an impressive track record of victories in over 10 bodybuilding competitions. Beyond his personal achievements, he has also shared his expertise by training numerous celebrities and holding the esteemed position of PT Director at Reebok Sports Club.

His crowning achievement came in 2013 when he clinched the Musclemania World Championship Las Vegas Pro title, catapulting him into the spotlight as a distinguished figure in the realm of bodybuilding.

In this workout guide, we’ll delve into the Ulisses Jr. Workout Routine, providing a comprehensive insight into the regimen that enables him to maintain his jaw-dropping physique year-round.

Unlocking Ulisses Jr.’s Training Techniques

Ulisses Jr.’s workout regimen comprises a diverse range of exercises targeting each muscle group. Predominantly, he focuses on compound movements, favoring a higher number of repetitions. This approach not only facilitates muscle growth but also enhances muscular endurance simultaneously.

Ulisses Jr. follows a rigorous six-day training schedule, dedicating one session per week to each major muscle group, except for arms which he trains twice weekly for optimal development. Additionally, he incorporates a “Wild Card” day into his fitness program, reserved for targeting any lagging muscle groups.

Sundays serve as crucial rest days in Ulisses Jr.’s regimen, prioritizing rest, relaxation, and recovery to ensure optimal preparation for the upcoming week of training. This break not only facilitates physical recuperation but also allows him to focus on fine-tuning his nutrition and engaging in mental rejuvenation activities.

Ulisses Jr Workout Routine

Monday – Back and Calves

• Pull-ups: 4 sets of 12-15 reps
• Lat Pulldowns: 4 sets of 12-15 reps
• Barbell Rows: 4 sets of 12-15 reps
• Cable Rows: 4 sets of 12-15 reps
• Pullovers: 4 sets of 12-15 reps
• Seated Calf Raises: 4 sets of 15 reps
• Standing Calf Raises: 4 sets of 15 reps
• Donkey Calf Raises: 4 sets of 15 reps

Tuesday – Quadriceps, and Hamstrings

• Leg Extensions: 4 sets of 15 reps
• Squats and Seated Leg Curls (performed as a superset): 4 sets of 15 reps (each)
• Leg Press and Standing Leg Curls (performed as a superset): 4 sets of 15 reps (each)
• Hack squats and Stiff-legged Deadlift (performed as a superset): 4 sets of 15 reps (each)

Wednesday – Shoulders and Biceps

• Dumbbell Shoulder Press: 4 sets of 15 reps
• Military Press: 4 sets of 15 reps
• Lateral Raises: 4 sets of 15 reps
• Front Raises: 4 sets of 15 reps
• Rear Raises: 4 sets of 15 reps
• Barbell Curls: 4 sets of 15 reps
• Dumbbell Curls: 4 sets of 15 reps
• Hammer Curls: 4 sets of 15 reps

Thursday – Chest, and Triceps

• Incline Chest Press: 4 sets of 15 reps
• Flat Bench Press: 4 sets of 15 reps
• Dumbbell Flys: 4 sets of 15 reps
• Cable Crossovers: 4 sets of 15 reps
• Triceps Rope Pressdowns: 3 sets of 12-15 reps
• Weighted Dips and V-Bar pulldowns (performed as a superset): 3 sets of 12-15 reps (each)
• Seated Calf Raises: 4 sets of 15 reps
• Standing Calf Raises: 4 sets of 15 reps
• Donkey Calf Raises: 4 sets of 15 reps

Friday – Arms

• Barbell Curls: 5 sets of 12-15 reps
• Reverse Barbell Curls: 5 sets of 12-15 reps
• Close-Grip Barbell Bench Press: 5 sets of 12-15 reps
• Dumbbell Hammer Curls: 5 sets of 12-15 reps
• Cable Triceps Extensions: 5 sets of 12-15 reps
• Preacher Bench Curls with an EZ-Bar: 5 sets of 12-15 reps
• Bodyweight dips: 5 AMRAP sets
• 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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Ulisses Jr.’s Unique Training Techniques

Now that you have a grasp of Ulisses Jr.’s workout routine, let’s delve into some additional key points he considers while adhering to his program. Let’s explore each one in detail.

• Ulisses Jr. employs a strategy of continually varying his workouts to induce muscle confusion. By keeping his muscles guessing and unaware of the type of stress they will encounter, he promotes continual growth while preventing plateaus.
• Ulisses Jr. has always prioritized intense weightlifting and a clean diet over excessive cardio in his training program. However, he occasionally incorporates daily high-intensity interval training (HIIT) to add variety into his workout routine.
• Upon completing his workouts, Ulisses Jr. incorporates a “finisher” aimed at fully fatiguing the targeted muscle groups for that particular day.
• Ulisses Jr. prioritizes preventing overtraining by allowing adequate time for muscle groups to rest, recover, and recuperate between workouts.
• 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.

The Bottom Line

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 seeking guidance from an experienced trainer to ensure proper execution and minimize the risk of injury.