Nyle Nayga’s Workout Routine And Diet Plan

Nyle Nayga’s Workout Routine And Diet Plan

Nyle Nayga is an IFBB pro bodybuilder and fitness coach who has earned his place as a well-known figure in the bodybuilding industry. He has developed an impressive physique – muscular, symmetrical, and extremely aesthetic over the years. 

In addition, Nyle is dedicated to helping others reach their fitness goals through his coaching services. He also keeps a strong presence on social media, inspiring people worldwide.

Nyle Nayga is well known for his impressive physique and fitness. His secret to success lies in his workout routine and diet plan. Here, we will provide an in-depth overview of these two components to give you an idea of just how he achieves such results. Stay tuned to learn the specifics of Nyle Nayga’s workout routine and diet plan.

Nyle Nayga’s Workout Principles

Nyle has been a bodybuilder since the start of his lifting journey and has always been the hardest-working and most dedicated lifter in the room. His strict regimen of diet and training have been instrumental in obtaining his impressive physique. Thanks to his commitment and dedication, Nyle’s results have been nothing short of remarkable.

Nyle Nayga’s workout plan focuses on helping him achieve lean muscle gains. He puts his body through an intense, high-volume exercise routine, which is key to achieving the physique that all his fans and followers admire. This type of training regimen is not easy, but it clearly works for Nyle as he has maintained a ripped and athletic figure for years.

Nyle follows a bro split routine: training five days a week and hitting each muscle group just once. Despite the low frequency, he trains with great intensity to ensure effective muscle growth. Nyle’s goal is to train each body part thoroughly and maximize the potential of his workouts.

Nyle Nayga’s Workout Routine

Nyle Nayga’s Workout Routine

Image source @nylenayga Instagram

Nyle Nayga has become a force to be reckoned with in the world of bodybuilding and fitness. His physique is nothing short of perfect, a feat that can be attributed to his well-thought-out workout routine. He has been able to achieve this level of physical perfection through hard work and dedication, making him an inspiration to aspiring bodybuilders everywhere.

Nyle Nayga’s workout routine is designed to maximize the development of each muscle group. To achieve this goal, he regularly switches up his exercises and incorporates a variety of movements into his training sessions. This allows him to target different muscles in different ways, ensuring that all areas are worked to their fullest potential.

Now let’s have a detailed overview of Nyle Nayga’s workout routine;

Monday- Chest

  • Parallel bar dips- 3 sets of 10-12 reps
  • Incline dumbbell press- 4 sets of 10-12 reps
  • Barbell bench press- 3 sets of 6-8 reps
  • Incline dumbbell fly- 4 sets of 12 reps
  • Incline cable chest flys- 4 sets of 12-15 reps
  • Pec deck machine- 4 sets of 12 reps

Tuesday- Back

  • Deadlifts- 4 sets of 6-8 reps
  • Wide-grip lat pulldowns- 4 sets of 10-12 reps
  • Barbell rows- 4 sets of 8-10 reps
  • T-bar rows- 4 sets of 10 reps
  • Seated cable rows- 4 sets of 12-15 reps
  • Rope cable pullovers- 4 sets of 12 reps

Wednesday- Shoulders

  • Machine overhead press- 4 sets of 8-12 reps
  • Cable front raises- 4 sets of 12 reps
  • Cable lateral raises- 4 sets of 12 reps
  • Dumbbell lateral raises- 4 sets of 12-15 reps
  • Bent over low cable flys- 4 sets of 10-12 reps
  • Reverse pec dec flys- 4 sets of 12 reps

Thursday- Legs

  • Hack squats- 4 sets of 10-12 reps
  • Leg extensions- 4 sets of 12 reps
  • Leg press- 4 sets of 10 reps
  • Lying hamstring curls- 4 sets of 10-12 reps
  • Standing calf raises- 4 sets of 12-15 reps
  • Seated calf raises- 4 sets of 10-12 reps

Friday- Arms

  • Close grip bench press- 3 sets of 10-12 reps
  • Tricep pushdowns- 3 sets of 12 reps
  • Incline dumbbell skull crushers- 3 sets of 10-12 reps
  • Single-arm dumbbell tricep extensions- 3 sets of 10-12 reps
  • Single-arm tricep pushdowns- 3 sets of 12 reps
  • Dumbbell curls- 3 sets of 12 reps
  • Preacher curls- 3 sets of 10-12 reps
  • Spider curls- 3 sets of 12 reps
  • Cable curls- 3 sets of 12 reps

Saturday and Sunday- Rest

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Switching Up The Exercises

Nyle ensures that he switches up his training routine to avoid monotony and ensure his muscles get adequate stimulation. By incorporating different exercises into his routine, he is able to facilitate the growth of both size and strength of his muscles. This approach also helps to keep things interesting by providing variety in his workouts, making it easier for him to stay consistent with them.

Rest Is Important

Nyle knows the importance of rest days to restore his body from the intense workout sessions. Thus, he ensures that he includes rest days in his training program. On weekends, instead of working out, Nyle takes a break and focuses on rest and recovery which helps him to prepare for the upcoming intense training sessions. This practice not only helps him to stay motivated but also boosts his physical performance.

Nyle Nayga’s Diet Plan

Nyle Nayga’s Diet Plan

Image source @nylenayga Instagram

Nyle’s physical appearance is heavily dependent on his diet. In order to achieve the desired look of a well-sculpted and toned body, he has to pay close attention to what he eats and how much of it. Consuming a balanced diet with the right amount of proteins, carbs, vitamins, and minerals is essential for him to build muscle mass and maintain an aesthetic physique.

Nyle’s nutrition plan consists of moderate-high amounts of proteins and carbs, with a low amount of fat. He carefully selects his sources of fat to ensure they are only “good fats” – such as olive oil, avocado, peanut butter, salmon, cashews, etc. By adhering to this nutritious diet plan, Nyle is able to maintain a healthy lifestyle while still enjoying the food he eats.

Nyle Nayga is very conscious about his diet when it comes to achieving his fitness goals. When he wants to bulk up, he increases his carb intake as part of his meal plan which consists of 6-7 meals in a day. However, when it comes to the cutting phase, he reduces the carbs substantially.

Below are some of the food items that are included in Nyle Nayga’s diet plan;

Meal 1

  • 6 egg whites
  • 2 whole eggs
  • ½ cup of oatmeal
  • ½ banana

Meal 2

  • 6 oz of grilled chicken breast
  • ½ cup of brown rice

Meal 3

  • Whey protein smoothie
  • ½ banana

Meal 4

  • Salad
  • 3 oz of avocado
  • 6 oz of grilled chicken breast

Meal 5

  • 6 oz of sweet potato
  • 6 oz of lean ground turkey

Meal 6

  • 1 scoop casein protein
  • Low-fat popcorn

Tracking Macros

Nyle is dedicated to tracking his macros in order to meet his training goals. By doing so, he makes sure that his body has all of the necessary macronutrients it needs for muscle recovery and growth. This helps him stay on top of his fitness journey and ensures he gets the most out of his workouts.

Cheat Meals

Nyle enjoys indulging in a cheat meal every now and then. However, he is careful not to go overboard with his portions so that he doesn’t completely negate his diet plan. This helps him keep on track while also providing his body and mind with a necessary break from the diet routine.

Nyle Nayga’s Supplements

Nyle Nayga has an enviable physique, and to maintain it he follows a carefully crafted diet plan that contains all the necessary nutrients. To ensure that he gets all the minerals and vitamins his body needs, Nyle supplements his diet with a few high-quality products. His supplement stack includes;

  • Whey protein 
  • BCAAs 
  • Vitamin D3 
  • Omega-3 fatty acids


Reading about Nyle Nayga’s successful workout routine and diet plan has surely motivated you to start getting in shape. Now it is time to design your own fitness regime based on the information provided in this post. Following this routine and diet plan will not only help you achieve your desired fitness goals but also make sure that you stay healthy and fit. So, get ready to experience the wonders of a healthy lifestyle.

It is also important to take advantage of the expertise of an experienced trainer when undertaking a fitness regime. This will ensure that you get the most out of your training whilst avoiding any potential injuries that can come from incorrect technique or overexertion. An experienced trainer will be able to provide you with guidance and advice on how best to reach your goals in a safe and secure way.

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