Nicole Wilkins – Pro Figure

Nicole Wilkins pic 2


IFBB Pro Figure

4x IFBB Olympia Champion & 3x IFBB Figure International Champion


Twitter: @NicoleMWilkins


Occupation: Owner of NW Fitness Group, Inc & IFPA Certified Personal Trainer/Sports Nutrition


Nicole Wilkins pic 3

An excerpt from Nicole’s Bio on her page “As a competitive gymnast since the age of 7, I fell in love with weight training when I was 15 years old after going to physical therapy for a knee surgery. I was intrigued by muscle and loved the way strength training made me feel. I had always been athletic, but when I saw the IFBB fitness competitors at the 2002 Arnold Classic, I knew that I wanted to compete. My freshman year in college I entered my first show and was hooked every since. I graduated with a BA in wellness, Health Promotion an Injury Prevention from Oakland University and I’m currently the 2014 Figure Olympia champion.”

Competition History


  • IFBB Figure Olympia, 1st
  • IFBB New York Pro, 3rd


  • IFBB Figure Olympia, 2nd
  • IFBB Sheru Classic, 2nd
  • IFBB Figure International, 1st


  • IFBB Figure Olympia, 1st
  • IFBB Sheru Classic, 1st
  • IFBB Tournament of Champions, 1st
  • IFBB Figure International, 1st
  • IFBB St. Louis Pro, 1st


  • IFBB Figure Olympia, 2nd
  • IFBB Figure International, 1st


  • IFBB Figure Olympia, 1st
  • IFBB New York Pro, 1st
  • IFBB Europa Show of Champions, 1st
  • IFBB New York Pro Fitness, 4th
  • IFBB Fitness International, 8th


  • IFBB Figure Olympia, 9th
  • IFBB Pittsburgh Pro, 2nd
  • IFBB New York Pro Fitness, 3rd
  • IFBB Figure International, 11th


  • IFBB Amateur World Championships, DNP Figure Class C
  • NPC Team Universe Fitness Championships, 1st Tall Class and Overall*
  • NPC Figure Nationals, 1st Class E and Overall*

*Earned IFBB Pro Card


  • NPC Junior Nationals Fitness, 2nd Tall Class
  • NPC Nationals, 5th Fitness Class C
  • NPC Motor City Classic, Overall Fitness & Figure Winner


  • NPC Novice Michigan, 1st Fitness and 1st Figure Tall Class
  • NPC Natural Ohio, 5th Figure Class C
  • NPC Michigan State Championships, 5th Figure Tall Class
  • NPC Junior Nationals, DNP Class C


  • NPC Western Michigan Championships, 1st Fitness

Weekly Workout

Nicole Wilkins pic

Day 1: Shoulders

  • 3×10 Dumbbell shoulder presses
  • 3×10-15 One-arm cable lateral raises
  • 3×15 Upright barbell rows
  • 3×15 Plate front raises
  • 3×10-15 Rear delt flys on the pec deck

Day 2: Chest and Arms

  • 3×15 of each in a row (tri-set)
  • Dumbbell incline chest presses
  • Standing dumbbell alternating curls
  • Skull-crushers with the EZ-bar
  • 3×15 in a row (tri-set)
  • Standing cable flys
  • Cable straight bar curls
  • Cable rope pushdowns
  • 3×15 in a row (tri-set)
  • Push-ups to failure
  • Ez-bar spider curls
  • Bench triceps dips with feet on balance ball

Day 3: Legs

  • 3×1-minute box jumps with 30-second rest
  • 3×15 Step-ups onto a bench holding 15-pound dumbbells
  • 3×15 One-legged leg presses
  • 3×20 Switch split jumps on each leg with 30-second rest
  • 3×20 Leg extensions
  • 3×15 Prone hamstring curls
  • 3×15 Stiff-legged deadlifts

Day 4: Back

  • 3×10 Wide-grip pull-ups, unassisted
  • 3×15 Seated close-grip cable rows
  • 3×15 High-lat pulldowns on Hammer strength machine
  • 3×15 Reverse-grip barbell rows
  • 3×15 Pullovers on cable with straight bar

Day 5: Light Shoulder Circuit

  • 4×20 giant set
  • Seated military presses
  • Upright barbell rows
  • Double-arm later raises with dumbbells
  • rear-delt dumbbell flys

Cardio Program for Contest Season

Cardio begins at 45 minutes, six days a week, and increases to an hour-and-a-half, seven days a week. “I do a lot of running and sprinting. HIIT workouts are my favorite.”

Example of one of my HIIT cardio workouts on the treadmill:

  • Warm-up: Walk 3-5 minutes at 4.0 incline
  • 1-minute jog 6.0 incline
  • 1-minute sprint 9.0-12.0 incline
  • 1-minute walk at 4.0 incline
  • Repeat circuit 10X
  • Cool-down: Walk 3-5 minutes at 3.5 incline

(Roughly 40 minutes)