IFBB Figure Olympia Winner, Fitness Model, Trainer, Figure & Fitness Competitor

Graduated from Oakland University with a B.A. in injury prevention, health, and wellness, Nicole Wilkins is an American IFBB Pro who started competing from a young age. Born on 5th February 1984, she’s an IFBB professional fitness and figure competitor who has been a 4-time winner of the IFBB Figure Olympia Competition and a 3-time winner of IFBB Figure International.

Competing since the age of 19, she made her professional debut as an IFBB competitor at the Arnold Classic held in Columbus in 2008.

Nicole Wilkins’s Early Life

She has been athletic from a very young age. From age 5, she started ballet and moved further towards cheerleading and dancing. In addition, growing up, she usually loved riding bikes and climbing trees.

Her competitive career started early when she got into gymnastics at the age of seven, which she continued throughout high school as a gymnast and track and field standout. But the injuries she went into led her to the weight room for recovery, but she ultimately fell in love with it.

nicole wilkins workout routine

Nicole Wilkins’s Workout Routine

Here’s one of Nicole Wilkins’s workout routines you may like to try. It’s a five-day workout routine focusing on different body parts daily.

Day: 1 Nicole Wilkins’s Shoulders Workout Routine

DB Shoulder Press310
1 – Arm Cable Side Lateral Raises310 – 15
BB Upright Rowing315
Plate Front Raises315
Rear Delt DB Raises310 – 15

Day 2: Nicole Wilkins’s Chest & Arms Workout Routine

DB Incline Chest Press315
DB Curls – Standing315
Seated Triceps Extensions315
Cable Flyes – Standing315
Straight Bar Curls – Cable315
Triceps Rope Pushdowns315
Push – Ups3Till Failure
Machine Preacher Curls315
Triceps Dips – Bench315

Day 4: Nicole Wilkins’s Legs Workout Routine

Box Jumps315
Bench Step–Ups315
Leg Press (Single Leg)315 / Leg
Switch Split Jumps320
Leg Extensions320
Leg Curls – Lying315
BB Deadlift – Stiffed Leg315

Day 5: Nicole Wilkins’s Back Workout Routine

Pull–Ups (Wide Grip)310
Close Grip Cable Rowing – Seated315
Lat Pulldowns315
Bent Over BB Rowing315
Straight Bar Pullover315

Day 6: Nicole Wilkins’s Shoulder (Circuit) Workout Routine

BB Military Press420
BB Upright Rowing420
DB Side Lateral Raises420
Rear Delt DB Raises420

Rest Day & from Day 7, Repeat

Nicole Wilkins’s Diet Plan

Meal 1:

Meal 2:

  • Ahi Tuna – 4 Oz
  • Almonds – 15 Pieces
  • Green Veggies – 1 Cup

Meal 3:

  • Chicken – 5 Oz
  • Sweet Potato – 4 Oz
  • Green Veggies – 1 Cup

Meal 4:

  • Ahi Tuna – 5 Oz
  • Almonds – 15 Pieces
  • Green Veggies – 1 Cup

Meal 5:

  • COD – 5 Oz
  • Salad W/ Balsamic Vinegar – 1 Large Portion
  • Avocado – 1 Oz

Meal 6:

  • Egg Whites – 4 OR Whey Protein – ½ Scoop


  • Joint Guard
  • Whey Protein
  • BCAA
  • Pre – Workout
  • CLA
  • Vitamin C

Wrapping Up – Nicole Wilkins’s Workout Routine and Diet Plan

From IFBB Pro, she has got many opportunities, and she couldn’t have imagined how it would’ve been for her without it. Traveling over the world, like New York, California, Spain, India, Australia, Finland, and more, she’s one of the famous names in the industry and has influenced many people. Nonetheless, if you’re wondering about Nicole Wilkins’s workout routine, here we’ve covered one. We hope you might find it helpful.

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Satinder Chowdhry