Ulisses Williams Jr's Workout & Diet (Simple Yet Powerful)

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 13, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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Ulisses Williams Jr is by far one of the most attractive and famous athletes in natural bodybuilding.

I get so many questions on how to build muscles and achieve that pumped-up look that I've decided to do some serious research.

As a certified personal trainer, I've been following Williams and his coach, Lazar Angelov, on social media, and I bring you Williams' workout routine and diet plan.

Competition History

shirtless images of Ulisses Williams Jr
  • 2000 Platinum Classic NYC - Novice Middleweight 1st, Open Middleweight 1st, Overall Open Champion
  • 2001 MET Championships NYC- Novice Middleweight 1st, Open Middleweight 1st
  • 2002 Musclemania Fitness Atlantic Championships Connecticut - Welterweight 1st
  • 2003 Musclemania Fitness Atlantic Championships Connecticut - Middleweight 1st
  • 2003 Musclemania Superbody Championships Miami - Middleweight 1st, Overall Champion (Pro Card)
  • 2004 Musclemania Superbody Championships Miami (Pro division)
  • 2005 Musclemania World Championships Las Vegas - Pro division 3rd
  • 2010 Musclemania World Championships Las Vegas - Pro division 1st
  • 2011 Musclemania World Championship Las Vegas - Pro division 2nd

Ulisses Williams Jr Workout Routine

Ulisses Williams inside a gym

In my own training, inspired by Williams, I've adopted his philosophy of keeping muscles constantly challenged. Mixing up routines, as Williams does, has been a game-changer for me, preventing plateaus and continuously fostering muscle growth.

According to one of the studies from the National Center for Biotechnology Information website, the plateau effect resulting from compensatory body adaptation mechanisms is described in exercise training and sports and applies to muscle and cardiovascular performance [1].

You May Also Like: Ulisses Workout PDF

Ulisses Jr. doesn't Do Cardio

Reflecting on Williams' approach, I too have focused more on intense weightlifting and maintaining a clean diet, rather than extensive cardio. This strategy has significantly contributed to achieving and maintaining a lean physique, much like Williams.

However, he did have a period when he was mixing in some HIIT with his regular workout routine.

One Muscle Group at a Time

Drawing inspiration from Ulisses Jr., I've tailored my workouts to intensely focus on one muscle group at a time. This method has not only maximized my muscle gains but also ensured adequate rest and recovery for other muscle groups.

That way, he gives his other muscles a chance to rest and recover and avoids overworking them.

According to another study from the National Center for Biotechnology Information website, post-exercise recovery is vital for all athletes, and the balance between training stress and physical recovery must be managed to maximize the adaptation from and performance in subsequent training sessions or competitions [2].

His sets usually include 12–15 reps, although he's been known for throwing in an occasional superset and drop set to raise his heart rate and improve endurance.

Ulisses Jr. Workout Plan

If you don’t believe how intense his workout is, here’s his typical weekly routine.

Williams does five sets of 12–15 reps for each exercise:

Day 1 – Legs

man working out using a leg press machine
  • Barbell squats
  • Leg Press
  • Calf raises
  • Leg extensions
  • Lying leg curls
  • Stiff-leg deadlifts
  • Seated calf raises
  • Barbell lunges — 100 reps

Day 2 – Back

shirtless man lifting a heavy barbell
  • Barbell deadlift
  • Weighted pull-ups
  • One-arm dumbbell row
  • Cable rows
  • Lat pulldowns
  • Back hyperextension
  • Dumbbell pullover

Day 3 – Chest

man laying down in a gym bench while lifting a barbell
  • Incline barbell bench press
  • Bench press
  • Dumbbell flys
  • Dumbbell decline press
  • Cable crossover — 100 reps

Day 4 – Shoulders

shirtless man in an intense should press workout
  • Military shoulder press
  • Dumbbell lateral raise
  • Arnold dumbbell press
  • Dumbbell front raise
  • Dumbbell shrugs
  • Upright rows — 100 reps

Day 5 – Arms

man using a barbell to workout his arms
  • Barbell curls
  • Reverse barbell curls
  • Close-grip barbell press
  • Dumbbell hammer curls
  • Cable triceps extensions
  • Preacher EZ-bar curls
  • Bodyweight dips — five sets
  • Lying supinated dumbbell curls

Day 6 – Wild Card

As the name suggests, day six is always a surprise, both for Williams and his muscles.

Day 7 – Rest

Overworking your body won't lead to a bigger muscle mass, and Williams is aware of this. That's why he gives his body one day a week to rest and recover. Taking a rest isn't the same as quitting. As he says:

“Pain is temporary. It may last a minute or an hour or a day or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

Ulisses Williams Diet Plan

stack of green leaves, bowl of fresh oatmeal

Like Williams, I started my fitness journey as a teenager and experienced similar plateaus despite hard work. It was then that I realized, much like Williams, the crucial role nutrition plays in breaking through those plateaus and seeing results.

That’s when he realized he needed to work on his nutrition. So, he removed empty calories from his diet and started seeing good results again.

Today, he eats eight organic meals a day, and even his cheat days are clean. Williams pays special attention to his macro and micronutrient intake and drinks lots of water.

Here’s what his daily menu looks like:

  • Meal 1: 1 cup of plain oatmeal and eight egg whites
  • Meal 2: Shake (45g of protein, 30g of carbs)
  • Meal 3: Quarter chicken and rice
  • Meal 4: Post-workout shake (45g of protein, 60g of carbs)
  • Meal 5: Shake (45g of protein, 30g of carbs)
  • Meal 6: Grilled salmon with rice and vegetables

Ulisses Jr. Regularly Eats Foods Like:

  • Organic foods
  • Organic chicken
  • Organic egg whites
  • Organic eggs
  • Organic fish
  • Organic vegetables
  • Organic fruit
  • Whey protein
  • Casein protein

Ulisses Jr. Avoids Consuming:

  • Junk food
  • Fried food
  • Processed foods
  • Refined sugar
  • GMO foods
  • Chemicals
  • Artificial anything
  • Hydrogenated oils

Powering Up with Shakes

Half of Williams' meals are shakes. He drinks three whey isolate shakes to recover from his workouts and fuel his muscles, and he also drinks casein protein before bed to allow his muscles to recover overnight.

Ulisses Jr. doesn’t Stray

Williams stays within the 10-pound range of his ideal weight so he can always be ready for photoshoots and appearances.

Healthy Cheat Days

As I mentioned, Williams has a cheat day once a week, but even then, he eats healthy. Instead of binging on burgers, Ulisses Jr. just has extra of his usual food.

What Supplements Does He Take?

glass of protein drink with a dumbbell and scooper beside, cup filled with green tea

Ulisses Jr. also drinks a whey protein isolate three times a day. Whey isolate contains essential amino acids and rich in leucine — a dietary amino acid that promotes muscle growth.

Casein protein is another part of Ulisses Jr.'s supplementation. He typically drinks one serving of slow-digesting casein protein before bed to prevent muscle breakdown and allow them to restore.

Ulisses Jr. also takes a serving of AAKG (arginine alpha-ketoglutarate) to boost his athletic performance and metabolism.

Next on the menu is creatine, which is an essential part of protein synthesis. Ulisses Jr. uses it to increase his lean muscle mass, recovery, and power output. Creatine also helps him maximize his strength during high-intensity training.

He also takes a clean carb supplement, such as Vitargo, that promotes recovery and delivers fast energy. Williams mixes it with his daily post-exercise shake. Ulisses Jr. uses BCAAs for men both pre and post-exercise. Branched-chain amino acids increase protein synthesis and decrease muscle breakdown.

Finally, Williams takes a multivitamin for men to ensure all his vitamin and mineral needs are taken care of.


How Does Functional Training Enhance Ulisses Williams Jr's Workout Routine?

Functional training is integral to Ulisses Williams Jr's routine, focusing on exercises that mimic everyday movements, thereby improving overall body functionality. This type of training not only builds muscle but also enhances agility, balance, and strength in day-to-day activities.

What Is the Detailed Breakdown of Meal Timing and Composition in Ulisses Williams Jr's Diet?

Ulisses Williams Jr's diet is meticulously planned, with meals timed around his workout schedule to optimize muscle growth and recovery. Each meal is composed of a balanced mix of proteins, carbohydrates, and fats, tailored to meet his body's nutritional needs throughout the day.

How Does Ulisses Williams Jr Maintain Mental Health and Motivation During Training?

Ulisses Williams Jr maintains his mental health and motivation by setting clear goals, practicing mindfulness, and ensuring a balanced lifestyle that includes time for relaxation and personal interests. This holistic approach helps him stay focused and mentally resilient, especially during intense training periods.

What Are the Key Recovery Strategies and Sleep Patterns Adopted by Ulisses Williams Jr?

Recovery is a crucial part of Ulisses Williams Jr's fitness regime, involving adequate sleep, active recovery days, and relaxation techniques like yoga or meditation. He prioritizes consistent sleep patterns to ensure his body gets enough rest for muscle repair and recovery.

How Do Supplements Impact Ulisses Williams Jr's Performance and Recovery?

Supplements play a significant role in Ulisses Williams Jr's fitness routine, aiding in enhanced performance, quicker recovery, and optimal muscle growth. He carefully selects supplements like whey protein, BCAAs, and creatine, which complement his diet and training, ensuring maximum efficiency and results.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8834821/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8072992/
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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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