Certified Personal Trainer, Sports Nutritionist & IFBB Pro Athlete in Figure Division

Like many IFBB Pros, Emily enjoyed reading muscles magazines and admiring the physiques of athletes. Similarly, she also got inspired by it and started working out from a very young age and even enjoyed doing so.

Emily was always a big fan of sports, and it’s like an honor for her to start competing in the sport she loves. She competed under nationals for more than a decade, but her dream came true when she got her IFBB Pro card in the Figure competition of 2009.

emily nicholson workout routine

Nonetheless, if you’ve questions about Emily Nicholson’s workout routine, we’re covering one of her sample workout routines.

Emily Nicholson’s Workout Routine

Monday: Legs

Walking Lunges4 Laps
Leg Extensions410
1 – Legged Squats410
Leg Curls – Lying410
Goblet Squats410
Abductor – Machine315
Goblet Deadlift – Straight Leg310
Leg Press1100

Tuesday: Shoulders

DB Full Range Laterals410
BB Behind the Neck Press46
BB Upright Rowing410
Pronated Rotated Press46
Front Plate Raises310
DB Candlestick Front Raises46

Wednesday: Back

1 – Arm Rowing410
1 – Arm Kettlebell Deadlift410
Narrow Gripped Pulldowns410
Bent-over Rope Pulldowns415
Seated Cable Rowing315

Thursday: Arms

Close Gripped Bench Press610, 10, 6, 6, 3, 3
Skull Crushers415
Bar Dips410
Narrow Gripped Triceps Pushdowns415
1 – Arm DB Triceps Kickbacks46
EZ Bar Curls410
Straight Bar Curls410
Incline DB Curls315
Lying EZ Bar Triceps Extensions315

Friday: Chest


Incline DB Press

Superset W/ Lateral Push-Ups



10, 10, 6, 6


Incline BB Bench Press 315
Cable Crossovers410

DB Pullovers

Superset W/Pop Push-ups





Foot Plate Drags 340

Saturday & Sunday: Rest Day

Emily Nicholson’s Diet Plan

Meal 1:

  • Oats – 1/3 Cup
  • Egg Whites – 4

Meal 2:

  • Chicken – 3 Oz
  • Broccoli – ½ Cup

Meal 3:

  • Tuna – 3 Oz
  • Rice Cakes – 2

Meal 4:

  • Flank Steak – 2 Oz
  • Chicken – 2 Oz
  • Rice Cakes W/ Honey – 3

Meal 5:

  • Almonds – 10
  • Tuna – 3 Oz

Meal 6:

  • Chicken – 4 Oz

Meal 7:

  • Small Serving of Salad
  • Veggies – 1 Cup
  • Rice Cake – 1
  • Tuna – 2 Oz

Meal 8:

  • Whey Protein Shake

Emily Nicholson’s Supplementation Stack

  • Glutamine
  • B – Complex
  • Glucosamine
  • Vitamin C
  • Vitamin E

Emily Nicholson’s Favorite Bodybuilder

Though she admires almost all bodybuilders but some of the most favorite bodybuilders from whom she got inspired are Arnold Schwarzenegger & Cory Everson.

Wrapping Up

Though she hasn’t gained popularity globally, she has her name in the fitness industry. Likewise, if you’re looking for Emily Nicholson’s workout routine or diet plan, we hope this article may provide you with little insight into the same. Good luck!

Satinder Chowdhry Avatar

Satinder Chowdhry