The jaw-dropping physique of Ulisses Jr isn’t built by accident. This bodybuilding icon has crafted one of the most effective training systems in the fitness world, combining scientific principles with years of practical experience. Let’s dive into the workout routine that’s helped him maintain his legendary status in the bodybuilding community.
The 5-day split that built Ulisses Jr’s world-class physique
Unlike many fitness influencers who promote unrealistic programs, Ulisses follows a strategic 5-day training split that maximizes muscle growth while allowing proper recovery. He targets multiple muscle groups each session, focusing on balance and symmetry across his entire physique.
“The key to developing an aesthetic physique isn’t just about building size—it’s about creating balance and proportion through strategic training,” explains Ulisses Jr when discussing his approach to bodybuilding.
His routine typically looks like this:
- Day 1: Chest and Triceps
- Day 2: Back and Biceps
- Day 3: Legs
- Day 4: Shoulders and Traps
- Day 5: “Wild Card” Day (focuses on lagging muscle groups)
High-volume approach for maximum muscle stimulation
Each workout includes approximately 8 exercises, often targeting two complementary muscle groups per session. Ulisses emphasizes compound movements with high repetitions—typically 12 to 15 reps per set—to promote both hypertrophy and muscular endurance.
For example, his chest and triceps day might include bench press variations, dumbbell flys, cable crossovers, and various triceps extensions, performed for 3 sets each with minimal rest between sets.
The cardio approach that preserves muscle mass
Unlike many bodybuilders who spend hours on the treadmill, Ulisses takes a smarter approach to cardio. He incorporates short, high-intensity interval training (HIIT) sessions lasting about 15 minutes after his workouts, alternating 1-minute runs with walks on the treadmill or stair master.
Dr. Mark Stevens, exercise physiologist at Southwest Fitness Institute, notes: “This HIIT approach is ideal for bodybuilders as it preserves muscle mass while efficiently burning fat and improving cardiovascular health.”
The “wild card” strategy for addressing weaknesses
Perhaps the most brilliant aspect of Ulisses’ routine is his weekly “wild card” day, where he exclusively trains any lagging muscle group with additional volume. This approach allows for targeted improvement in weaker areas, ensuring his physique remains balanced.
This strategy could involve extra shoulder work or focused calf training depending on his current needs.
Leg day: Building the foundation
Ulisses’ leg routine is particularly intense, featuring barbell squats, leg presses, and calf raises, typically performed for 5 sets of 12-15 reps each. This high-volume approach turns his legs into pillars of strength—like oak trees supporting a magnificent structure.
Many aspiring bodybuilders skip leg day, but Ulisses understands that powerful legs create the foundation for overall physique development.
The nutritional blueprint behind the muscle
Ulisses’ workout routine is only half the equation. His nutrition plan is equally impressive, featuring 8 meals daily composed primarily of organic, whole foods. He strictly avoids processed and fried foods to maintain his year-round conditioning.
Limiting cheat meals and timing nutrition precisely around workouts has been crucial to his success.
Nutritionist Emma Rodriguez explains: “Ulisses’ frequent feeding approach keeps his metabolism firing and provides continuous nutrients for muscle repair—like a constant supply line delivering materials to a construction site.”
Keys to implementing Ulisses’ training principles
For those looking to apply Ulisses’ training methodology, consider these essentials:
- Focus on high-volume training (12-15 reps) for hypertrophy
- Incorporate both compound and isolation exercises
- Use HIIT cardio instead of long steady-state sessions
- Dedicate time to address lagging muscle groups
What makes Ulisses Jr’s approach stand out in the crowded fitness industry? His routine strikes the perfect balance between science-backed training principles and real-world application, creating a sustainable system for building an impressive physique without sacrificing long-term health.