Nicole Wilkins’s Workout Routine and Diet Plan

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

Exercise Sets Reps
DB Shoulder Press 3 10
1 – Arm Cable Side Lateral Raises 3 10 – 15
BB Upright Rowing 3 15
Plate Front Raises 3 15
Rear Delt DB Raises 3 10 – 15

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

Exercise Sets Reps
DB Incline Chest Press 3 15
DB Curls – Standing 3 15
Seated Triceps Extensions 3 15
Cable Flyes – Standing 3 15
Straight Bar Curls – Cable 3 15
Triceps Rope Pushdowns 3 15
Push – Ups 3 Till Failure
Machine Preacher Curls 3 15
Triceps Dips – Bench 3 15

Day 4: Nicole Wilkins’s Legs Workout Routine

Exercise Sets Reps
Box Jumps 3 15
Bench Step–Ups 3 15
Leg Press (Single Leg) 3 15 / Leg
Switch Split Jumps 3 20
Leg Extensions 3 20
Leg Curls – Lying 3 15
BB Deadlift – Stiffed Leg 3 15

Day 5: Nicole Wilkins’s Back Workout Routine

Exercise Sets Reps
Pull–Ups (Wide Grip) 3 10
Close Grip Cable Rowing – Seated 3 15
Lat Pulldowns 3 15
Bent Over BB Rowing 3 15
Straight Bar Pullover 3 15

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

Exercise Sets Reps
BB Military Press 4 20
BB Upright Rowing 4 20
DB Side Lateral Raises 4 20
Rear Delt DB Raises 4 20

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.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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