Professional athlete, fitness model, entrepreneur, online coach and more, Ulisses Jr is one of the most successful bodybuilders in the world. As a competitive athlete, he knows what it means to fight hard for what you want. His exceptional genetics and never quit attitude have enabled him to become a role model.
Born and raised in New York City, Ulisses Jr had a passion for sports. Growing up he competed in many different sports including baseball, football, soccer, and track. However, as one of the smallest in his age group, he found it hard to make an impact during game-time.
He began lifting weights at the age of 19, and after a few years of training he started working with a group of guys in New York City called the City Gym Boys. As his physique developed, he began to focus all his attention on competition.
After just five years of intense training, he won the Novice Middleweight division of the 2000 Platinum Classic NYC, At 24. Continuing to train rigorously to further his career, Ulisses Jr dominated every competition he entered for the next 13 years.
Today, Ulisses Williams Jr lives in London, UK. And retails supplements, workout / diet programs, clothing and bodybuilding accessories through his website.
Are you looking to up your workout game? Then it’s time to follow him on Instagram and subscribe to his channel. He loves posting workout videos, and diet tips that makes strength training approachable and fun for both beginners and pros.
Ulisses Jr Workout Program
His training is based around compound exercises as his body responds best to these. Often, he will throw in super sets and drop sets to raise the heart rate and build endurance. The special about his workout routine is the “wild card day” on every Saturday. He just picks a lagging body part and smash it on this extra day.
Monday: Legs
- Barbell squats: 5 sets of 12-15 reps
- Leg press: 5 sets of 12-15 reps
- Calf raises: 5 sets of 12-15 reps
- Leg extensions: 5 sets of 12-15 reps
- Lying leg curls: 5 sets of 12-15 reps
- Stiff leg deadlifts: 5 sets of 12-15 reps
- Seated calf raises: 5 sets of 12-15 reps
- Barbell lunges: 1 set of 100 reps
Tuesday: Back
- Barbell deadlifts: 5 sets of 12-15 reps
- Weighted pull-ups: 5 sets of 12-15 reps
- Single arm dumbbell row: 5 sets of 12-15 reps
- Cable rows: 5 sets of 12-15 reps
- Lat pulldowns: 5 sets of 12-15 reps
- Back hyperextension: 5 sets of 12-15 reps
- Dumbbell pullover: 1 set of 100 reps
Wednesday: Chest
- Barbell bench press (incline): 5 sets of 12-15 reps
- Bench press: 5 sets of 12-15 reps
- Dumbbell flyes: 5 sets of 12-15 reps
- Dumbbell press (decline): 5 sets of 12-15 reps
- Dumbbell close press: 5 sets of 12-15 reps
- Cable crossover: 1 set of 100 reps
Thursday: Shoulders
- Military shoulder press: 5 sets of 12-15 reps
- Dumbbell lateral raise: 5 sets of 12-15 reps
- Arnold dumbbell press: 5 sets of 12-15 reps
- Dumbbell front raise: 5 sets of 12-15 reps
- Dumbbell posterior raise: 5 sets of 12-15 reps
- Dumbbell shrugs: 5 sets of 12-15 reps
- Upright rows: 1 set of 100 reps
Friday: Arms
- Barbell curls: 5 sets of 12-15 reps
- Reverse barbell curls: 5 sets of 12-15 reps
- Barbell press (close grip): 5 sets of 12-15 reps
- Dumbbell hammer curls: 5 sets of 12-15 reps
- Cable tricep extension: 5 sets of 12-15 reps
- Preacher curl EZ-bar: 5 sets of 12-15 reps
- Body weight dips: 5 sets of 12-15 reps
- Lying supinated dumbbell curls: 1 set to failure
Saturday: Wild Card Day
Sunday: Rest Day
Ulisses Jr Diet
Ulisses Jr.’s meals are all designed to fuel him and maintain his incredibly ripped physique. Calories and macros are weighed, measured, and counted. chicken breast, fish, egg whites, leafy greens, sweet potatoes, oatmeal and brown rice are his go-tos every day.
An example of his Daily Diet looks like this:
- Meal 1: 40g Whey Isolate Protein and a cup of Green Tea
- Meal 2: 6 boiled Egg Whites, ½ a cup of Oatmeal, 1/2 a Grapefruit and 1 serving of BCAA’s
- Meal 3: 40g Whey Isolate Protein
- Meal 4: 6 oz. Chicken Breast and 1/2 a cup of Brown Rice
- Meal 5: 6 oz. Tuna, 2 cups of Spinach, 1 small Banana & Flaxseed Oil
- Meal 6: Post workout shake: 50g Whey Isolate, A serving of Vitargo, a serving of L-Glutamine, BCAA’s, Multi Vitamin & Vitamin C
- Meal 7: 6 oz. Tilapia, 2 Sweet Potatoes & 1 cup of spinach
- Meal 8: 2 scoops of Casein Protein, 1 serving of Fish Oil & a serving of Glutamine
Ulisses Jr Supplements
Ulisses Jr indicates that his preferred products are:
- BCAA
- Omega 3
- L-Glutamine
- Multi Vitamin and Vitamin C
- Omega 3
- Whey Isolate Protein