International Fitness Model Ulisses Jr. shares his weekly training routine. We all have goal for sculpting best version of our bodies. These are exercises that work best for him.

What workout routine has worked best for you?

Over the years I have found that high rep workouts in the 12-15 rep range have worked well for me.
From time to time I also include some power training (4 – 6 rep range) although the bulk of my routine is made up of high reps.
Another thing I do is always change my workouts around every so often to shock the muscles.
This works best for me because my body cannot adapt to that same routine and that is what helps me add on more mass.

Ulisses Jr Training Routine


  • Pull-downs 4 x 12 to 15
  • Barbell Row 4 x 12 to 15
  • Cable Row 4x 12 to 15
  • Pullovers 4 x 12 to 15
  • Seated Calf Raises 4 x 15
  • Standing Calf Raises 4 x 15
  • Donkey Calf Raises 4 x 15

Ulisses Monday training

The first day of training for the back and calves
It is divided into two groups. A larger number of exercises for your back because they consist of more muscle tissue and it is necessary to hit them hard.
The last three exercises for calves. Do not leave out this muscle in training if you want Greek god body.

Tuesday: Training Quads & Hamstrings

  • Leg Extension & Leg Curl ( Superset ) 4 x 15
  • Squats & Seated Leg Curl ( Superset ) 4 x 15
  • Leg Press & Standing Leg Curl ( Superset ) 4 x 15
  • Hack Squats & Stiff Leg Deadlifts ( Superset ) 4 x 15

Training quads & hamstrings day

As you can see behind every exercise is indicated super set. This means that this leg training is done with a minimum of rest. One series of Leg extension and then Leg curl without a pause in between. That way we must do 4 sets of 15 repetitions.
The break is made between sets.

That goes for every superset in this training

Wednesday: Rest Day

  • Recovery

Ulisses Jr Training Routine recovery day. After two days of hard training you will not have enough energy to continue with the same intensity. Therefore it is necessary to rest the body. Prepare yourself good protein meals and rest as much as possible.

Thursday: Shoulders/Biceps

  • Dumbbell Shoulder Press 4 x 15
  • Military Press 4 x 15
  • Lateral Raises 4 x 15
  • Front Raises 4 x 15
  • Rear Raises 4 x 15
  • Barbell Curls 4 x 15
  • Dumbbell Curls 4 x 15
  • Hammer Curls 4 x15

Shoulders and biceps day

For symmetrical appearance of shoulders (deltoids) it is necessary to practice as all three heads of the shoulder. Muscle group consists of the anterior (front), medial (side) and posterior (rear) deltoid.
After 5 exercises for the shoulders begin to exercise biceps. Barbell curls, dumbbell curls, and  hammer curls as third exercise are enough. It is important to concentrate on biceps during exercise.

Friday: Chest/Triceps/Calves

  • Incline Chest Press 4 x15
  • Flat Bench Press 4 x15
  • Dumbbell Flys 4 x15
  • Cable Crossovers 4 x15
  • Tricep Rope Pressdowns 3 x 12 to 15
  • Weighted Dips (90lbs) 3 x 12 to 15
  • Superset V-Bar Pressdowns & Diamond Press up to finish 3 x 12 to 15
  • Seated Calf Raises 4 x 15
  • Standing Calf Raises 4 x 15
  • Donkey Calf Raises 4 x 15

Chest, triceps, and calves workout day

Saturday: Wild Card

It is usually a wild card day.
If I need to work on a lagging body part then I’ll use Saturday to do it.

Abs is done 1st thing in the morning on an empty stomach every other day.
So on my wild card day I would either do Hamstrings and Calves or Shoulders.
These are the areas I usually work on.
My main goal is to build a complete physique so size is not my priority.
Size will come with age but aesthetics and symmetry will not come with age it comes by working on my weak points!



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