Ulisses Jr. Workout Routine & Diet Plan 2023

Ulisses Jr. is a well-known American pro bodybuilder, fitness model, and businessman from New York. His birthday is March 5, 1976, and he was born in New York, United States. He started lifting weights as a skinny teenager. He is best known for his shredded 8-pack, and he has succeeded in gaining one of the most incredible physiques in the world.

Ulisses Jr. has achieved several bodybuilding competitions and has over 5 million followers on social sites. And he is recognized for being one of the most respected bodybuilders in the industry. Here are the workout routine and diet plan Ulisses followed to enhance his fitness and body strength.

Ulisses Jr.’s Body Measurement (Body Stats)

Regarding Ulisses Jr.’s height and body weight, he stands at 5 ft 10 inches and weighs around 88 kg or 194 lbs. Moreover, he has black hair and dark brown eyes.

Age45 years
Height5 ft 10 inches or 177.5 cm
Weight88 kg or 194 lbs
Chest Size47 inches
Waist Size32 inches
Biceps Size20 inches
Hair ColorBlack
Eye ColorDark Brown

Ulisses Jr. Workout Routine

Within Ulisses Jr.’s Workout routine, he usually mixes up his workouts to shock his muscles. He plans his exercise around compound movements with high reps, which are 12 to 15 reps per set. His exercise routine usually consists of numerous workouts. If you look at the performance below, he focuses on hitting 8 workouts within each of his exercises throughout the week.

Here is Ulisses Jr.’s exercise routine:-

Monday: Back and Calves

Ulisses Jr. performs a back and calves workout routine on Monday by doing 8 different workouts.

Here is Ulisses Jr.’s back and calves workout routine:-

  1. Pull-Ups (4 x 12 to 15 reps)
  2. Pull Downs (4 x 12 to 15 reps)
  3. Barbell Row (4 x 12 to 15 reps)
  4. Cable Row (4 x 12 to 15 reps)
  5. Pull-Overs (4 x 12 to 15 reps)
  6. Placed Calve Lifts (4 x 15 reps)
  7. Standing Calve Lifts (4 x 15 reps)
  8. Donkey Calve Lifts (4 x 15 reps)
Ulisses Jr workout routine
Ulisses Jr

Tuesday: Legs

On Tuesday, Ulisses Jr. performs a leg workout routine by doing 4 different workouts.

Here is Ulisses Jr.’s legs workout routine:-

  1. Leg Extensions (Superset, 4 x 15 reps)
  2. Squats and Placed Leg Curl (4 x 15 reps)
  3. Leg Press and Standing Leg Curl (4 x 15 reps)
  4. Hack Squats and Stiff Deadlifts (4 x 15 reps)

Wednesday: Shoulders and Biceps

On Wednesday, Ulisses Jr. performs a shoulder and biceps workout routine, focusing on 8 effective workouts.

Here is Ulisses Jr.’s shoulder and biceps workout routine:-

  1. Dumbbell Shoulder Press (4 x 15 reps)
  2. Military Press (4 x 15 reps)
  3. Lateral Lifts (4 x 15 reps)
  4. Front Lifts (4 x 15 reps)
  5. Rear Lifts (4 x 15 reps)
  6. Barbell Curls (4 x 15 reps)
  7. Dumbbell Curls (4 x 15 reps)
  8. Hammer Curls (4 x 15 reps)

Thursday: Chest and Triceps

Ulisses Jr. performs a chest and triceps workout routine on Thursday for 10 workouts. Each workout is performed for 4 sets and 15 reps.

Here is Ulisses Jr.’s chest and triceps workout routine:-

  1. Incline Chest Press (4 x 15 reps)
  2. Flat Bench Press (4 x 15 reps)
  3. Dumbbell Flys (4 x 15 reps)
  4. Cable Crossovers (4 x 15 reps)
  5. Tricep Rope Press Downs (3 x 12 to 15 reps)
  6. Weighted Dips (3 x 12 to 15 reps)
  7. Superset V Bar (3 x 12 to 15 reps)
  8. Placed Calf Lifts (4 x 15 reps)
  9. Standing Calf Lifts (4 x 15 reps)
  10. Donkey Calf Lifts (4 x 15 reps)

Friday: Arms

On Friday, Ulisses Jr. performs an arm workout routine by doing 5 sets of 12 to 15 reps in every workout.

Here is Ulisses Jr.’s arms workout routine:-

  1. Barbell Curls (5 sets, 12 to 15 reps)
  2. Reverse Barbell Curls (5 sets, 12 to 15 reps)
  3. Close Grip Barbell Press (5 sets, 12 to 15 reps)
  4. DB Hammer Curls (5 sets, 12 to 15 reps)
  5. Cable Tricep Extensions (5 sets, 12 to 15 reps)
  6. Preacher EZ Bar Curl (5 sets, 12 to 15 reps)
  7. Body Weight Dips (5 sets, 12 to 15 reps)
  8. Finisher= Lying Supinated DB Curls

Saturday: Wild Card

On Saturday, Ulisses Jr. performs the “wild card,” which means he is working on the lagging body parts.

Sunday: Rest

On Sunday, Ulisses Jr. rests.

Ulisses Jr.’s Diet Plan

What is Ulisses Jr diet plan? He follows a healthy and well-balanced diet. He usually eats 8 meals a day and mostly focuses on organic and healthy food.

Here is Ulisses Jr.’s diet plan:-

  • 1st Meal: 40g Whey Isolate Protein and A cup of Green Tea
  • 2nd Meal: 6 Boiled Egg Whites, Half a cup of Oatmeal, and Half a Grapefruit
  • 3 rd Meal: 40 g Whey Isolate Protein
  • 4th Meal: 6 oz. Chicken Breast and Half a cup of Brown Rice
  • 5th Meal: 6 oz. Tuna, 2 cups of Spinach, 1 small Banana, and Flaxseed Oil
  • 6th Meal: 50g Whey Protein, A Serving of Vitargo, A Serving of L-Glutamine, BCAA, Multi-Vitamin, and Vitamin C
  • 7th Meal: 6 oz. Tilapia, 2 Sweet Potatoes, and 1 cup of Spinach
  • 8th Meal: 2 scoops of Casein Protein, 1 Serving of Fish Oil, and A Serving of Glutamine

Supplements

Ulisses Jr. uses the following supplements to support his gains:-

  • BCAA
  • L-Glutamine
  • Whey Isolate
  • Casein Protein
  • Vitargo
  • Vitamins

FAQ about Ulisses Jr. Workout Routine and Diet Plan

How many times a week does Ulisses Jr. workout?

  • Ulisses Jr. usually works out 6 days a week. His workout includes Back, Calves, Shoulders, Legs, Biceps, Chest, and Triceps.

How many calories does Ulisses Jr. eat a day?

  • Ulisses Jr. usually eats 2500 to 2700 calories a day.

Also, read about Nick Symmonds Workout Routine & Diet Plan.

Last Updated on July 28, 2023 by john liam