Ulisses Jr. Workout Plan

Ulisses Jr. the most successful MuscleMania athlete of all time, an idol, a legend.

Ulisses provides his fans with motivation daily via Facebook and Instagram. However, he doesn’t tell how his personal workout looks like. For ShapeYOU he reveals his secret – the video series “BUILT BY ULISSES” shows you tips and tricks about training and nutrition. Also he gives a personal insight about his journey and the source of his endless motivation.



The Workout Plan “BUILT BY ULISSES” contains the complete workout program and nutritional facts from Ulisses Jr. He will give you an insight into his world of bodybuilding, nutrition and lifestyle.

Stick to the rules, be consistent and positive results are guaranteed.

The workout plan will help you to reach your goals faster… if you always give 100% and show passion. Optimize your progress, and improve your results. You will get to know everything about Ulisses’ lifestyle. His sympatric attitude will motivate you and help you to start your own journey to a premium physique.

Take your chance. Train, eat and live like a legend. The 12 week trainer “BUILT BY ULISSES” makes it possible for you.




Ulisses Jr Training

As the most people show interest to the trainingplan of Ulisses Jr., they want to know which exercises he makes with how much sets and reps and how he forms his workouts. Ulisses Jr. prefers an varied and alternately mixed training with varied exercises.

Training like a bodybuilder

Ulisses Jr. training resemble to that of a bodybuilder. He uses much weight and has his focus on a strength training in combination with super sets and drop sets with as much reps as possible until the muscle is finished.

Ulisses Jr. Training Split

Ulisses Jr. trains various muscle groups on varied days. His rest day normally falls on a sunday. On this day he relaxes, so he can start on Monday his leg training with full energy again.


Ulisses Trainingtipp – 8 week focus on another muscle group

Ulisses Jr. TrainingAn important tipp of Ulisses Jr. is to have a “Wild Card Day”. On this day you choose another muscle group you want to train and improve every 8 weeks. After these 8 weeks you decide for another muscle group.

Ulisses Jr. Trainingphilosophy

The total package has an important role. For Ulisses Jr. it is not significant, how much weight he lifts and what the maximal statistics are. He has other priorities. Proportions and the phisique are important in his eyes, because his goal is to be esthetic and strong as possible.

„We all want to be stronger. 99% of humankind, who train, want to look good – they want to be esthetical“. In the “BUILT BY ULISSES” Workout Plan it is about balance of the musculature and the ideal total package.

Everyone loves to train chest and arms. The back and the legs are rarely trained because this training is exhausting and unliked.

Ulisses Jr. 3 golden training rules

Again summed up:

  1. Make a Wild Card Day (One musclegroup trained twice a week for 8 weeks)
  2. Define your priorities
  3. Train the most exhausting muscle groups first in the week (Legs or Back)


Ulisses Jr.Monday: Legs

Ulisses starts the week with the biggest muscle group, the legs, because this musclegroup needs the most energy and after the weekend there is enough of it. „BUILT BY ULISSES“ stands for the building of a handsome physique and for strong legs, like those of Ulisses.

  1. Barbell Squats 5 sets of 12-15 reps
  2. Leg Press 5 sets of 12-15 reps
  3. Calf Raises 5 sets of 12-15 reps
  4. Leg Extensions 5 sets of 12-15 reps
  5. Lying Leg Curls 5 sets of 12-15 reps
  6. Stiff Leg Deadlifts 5 sets of 12-15 reps
  7. Seated Calf Raises 5 sets of 12-15 reps
  8. Finisher = Barbell Lunges 100 reps

Finisher = With the Finisher the trained muscle is burdened until muscle failure. It is trained till the muscle is not able to contract, due to tiredness and strong blood circulation, anymore. It is the ultimate shredding of the legs.


Tuesday: Back

When the Squats were to hard. you can switch back day with chest day. The back contains one of the largest muscles of the body and should be trained intensively, to get the best results of this muscle group and to give it optimal stimulation.

  1. Barbell Deadlifts 5 sets of 12-15 reps
  2. Weighted Pull-ups 5 sets of 12-15 reps
  3. One Arm DB Row 5 sets of 12-15 reps
  4. Cable Rows 5 sets of 12-15 reps
  5. Lat Pulldowns 5 sets of 12-15 reps
  6. Back Hyper Extension 5 sets of 12-15 reps
  7. Finisher = DB Pullover 100 reps

Here we use a Finisher again, for getting the last piece of contraction possible. Blood must be pumped into it and it has to be burden to the maximal level.


Ulisses Jr.Wednesday: Chest

On day 3 the chest is trained. It is a very popular muscle which gets often high attention while training. a voluminous chest like that Arnold had can increase the quality of the complete paket. Ulisses shows to you which chest exercises he does to get a voluminous chest.

  1. Incline Barbell Bench Press 5 sets of 12-15 reps
  2. Bench Press 5 sets of 12-15 reps
  3. DB Fly’s 5 sets of 12-15 reps
  4. DB Decline Press 5 sets of 12-15 reps
  5. DB Close Press 5 sets of 12-15 reps
  6. Finisher = Cable Crossover 100 reps

The Cable Crossover can be used as an optimal Finisher to burn off the chest and to pump it.


Thursday: Shoulders

If there is one thing, that can make you more handsome, it is a large shoulder. Large shoulder maker your body look better.

They are a sign of strength and masculinity. We show to you how to get shoulders like canonballs and which exercises you have to do.

  1. Military Shoulder Press 5 sets of 12-15 reps
  2. DB Lateral Raise 5 sets of 12-15 reps
  3. Arnold DB Press 5 sets of 12-15 reps
  4. DB Front Raise 5 sets of 12-15 reps
  5. DB Posterior Raise 5 sets of 12-15 reps
  6. DB Shrugs 5 sets of 12-15 reps
  7. Finisher = Upright Rows 100 reps

Straight rowing and isolated sidelifting are good exercises for a good Finisher for your shoulders.


Friday: Arms

There is nothing that tells other people more “I am a bodybuilder” than strong and thick arms. Arms get quickly on focus and tell if a person is strong or not. Many athletes do not have a separate arm day but actually it is recommended to have one if you want to use the arm potential at all. Training them isolated leads to better results.

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

Complete 100 Repeats as Finisher gives the muscles an optimal pump and makes them tired enough.


Ulisses Jr.Saturday: Wild Card Day!

The Wildcard Day is in the „BUILT BY ULISSES“ plan a special day with an important role. You can decide on this day which bodypart you want to train and with which one you are unsatisfied. Look at the mirror and be critical to yourself.

Ask friends and well-known persons for feedback and compare photos. That muscle group that annoys you the most, you should train on this day so you train a muscle group twice this week. Ask yourself this question to focus on new muscle groups every 8 weeks.


Ulisses Jr. and the importance of the diet

Ulisses Jr. receives nearly daily hundred of question about the topic nutrition and what one should eat and what not for building a good body. But why is the correct nutrition this important? Many people say, that you only have to train. That is not quiet correct. In the video Ulisses Jr. tells, that the nutrition makes a high percentage of fitness.

The nutrition reflects the physique and the own appearance. The diet has an important role for bodybuilder and athletes because the harder a diet is, the better you see the musculature and esthetics.

Ulisses Jr. NutritionUlisses Jr. and his buying list – The right nutrients

A clean nutrition is the best for optimal results. A healthy nutrition and a good choosed supplementation are the most important requirements. Nutrition is important, so plan what you eat and be sure to have the planned daily meals.

Everything needs time, some weeks, some months and some years until knowing what one wants. Years of working experience will be payed off. One can take amino acids and believe to look brute after only one week, but that does n
ot work this way.

Supplements are a great thing but primarly a consequent and clean nutrition stands in the foreground. “BUILT BY ULISSES” stands for dedication and passion for fitness.

Ulisses Jr. garants, that one year consequent rules with clean nutrition, regular training and taking of supplements (for example protein shakes and amino acids) will give your body that what you invested in time and disciplin.

Ulisses Jr. Nutritiontipps

Many fans ask what Ulisses Jr regularly eats. He is a big fan of chicken, fish and flesh.

Before training:

Meal 1 – Breakfast: Shake with albumen, vitamins and oxidants (free radicals) for optimal supplementation of the musculature and immune system.

Meal 2: Oatmeal with water (Blueberrys as natural sugar to refine are suitable, too) + Eggwhites for albumen supplementation.

Snack: Ricecake with peanutbutter / Rice waffles.

Meal 3 – Lunch: Rice and chicken/fish with quinoa.

After training:

Meal 4: Post Workout Shake

Meal 5: (directly after the shake) Sweet potatoes, other potatoes + fish/chicken/flesh.

Depending on phase you can increase carbonhydrates. Rice/Pasta can also be eaten.

Rice/Pasta are delicious and healthy carbonhydrate supplier. In diets carbonhydrates can be replaced with vegetables.

Meal 6: Snack natural yoghurt 0,1% Fat / Caseine

Ulisses Jr. und Cheatmeals

Ulisses Jr. has no special days in which he eats unhealthy things. He is satisfied with his diet and has nearly no problems to continue it consequently. If he gets the desire to eat a pizza, he does it, because he knows that his nutrition is nearly 100% clean. He obeys his own rules and his allowed nutrients so why not enjoy himself? He likes pizza very much, no question, but his cheatmeals are another ones. He prefers eating icecream or chocolate, but after that he stays motivated and gives 110% again.


Motivation of Ulisses Jr.

Ulisses Jr. MotivationUlisses Jr. has an unique body. Many fans ask for his motivation, his endurance and how he could continue consequently this way for years.

One of the most asked question is, how he found himself in bodybuilding/fitness and if he already was active as athlete in highschool.

At that time he player soccer, football and more. He was quick but he wanted to be strong, too. The trainer told him that for being stronger he has to lift weights. He started with fitness so he could gain mass. He saw the boys who went to the gym daily and he knew that those boys were very popular at women.

Ulisses Jr. tried to go regularly to the studio to become stronger. He never was one who wanted to look like a bodybuilder. He also had no magazines with athletes. After six months he noticed differences on his body, what motivated him even more. He loved what he saw so he improved his body and modified it.

Ulisses Jr. and competitions

In highschool most boys only trained arms and chest to impress women. Legs and Back were rarely trained. Ulisses Jr. started to find his balance, for training all muscle groups equally, soon He was determined and wanted to learn more about fitness. He informed himself for nutrition and the optimation of the physique. He learned his body and noticed step by step, how he had to train to continue improving his body.

Ulisses Jr. loves training and only wanted to train until someone would suggest him to participate in competitions. He always was one of the narrowest in the group. He learned by the people how to pose and what to do to participate good on competitions.

Ulisses Jr. role models

Ulisses Jr. informed himself about bodybuilding and followed the career of his role models. He learned how they trained, how they posed and what they have done to be successful.

Legends like Arnold Schwarzenegger, Sergio Oliva, Frank Zane and Sergio Nubret were his role models. Ulisses Jr. says, that everyone has to find out, which pose serves the best and what has to be improved.

Philosophy und Inspiration by Ulisses Jr.

A great incentive for Ulisses Jr. was to see, how he developed on the stage from year to year. Everything in life is about getting better. Ulisses Jr. loves to motivate and inspire others. His biggest motivation beside his successes is seeing such a high number of fans in his fanbase and his family. His wife and children are proud of him and respect for what he works and lives every day.

He gets many messages and email by fans with good feedback and motivating images, daily. The community is like a family. He thanks his fans, his friends and his team for the motivation and the great support. He is happy, that he is able to motivate and inspire others.

What motivates you? For what do you stand up? What are your goals. Find the great challenges in life that motivate you, day by day, year by year to work something out. “BUILT BY ULISSES” shows to you what you can reach with enough passion and determination.