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Nyle Nayga Workout Routine & Diet Plan 2023

Nyle Nayga

Nyle Nayga is an American professional bodybuilder member of the IFBB. He is also a fitness coach, a certified personal trainer, and a social media influencer. Nyle’s goal as a fitness coach is to help his clients get the body they want by following his nutrition and workout plans.

We’ve researched Nyle Nayga’s diet and workout plan, but this post doesn’t have his exact schedule. Instead, it is a collection of his thoughts on society and information from professionals in the field.

Current Statistics

Height: 5 ft 8 inches

Weight: 170 lbs

Date of birth: August 21, 1997

Age:24 years

Awards: He received his IFBB Pro card in 2017

Workout Principles

Nyle grew up in a rigorous home, so fitness was a way to deal with his anxiety and sadness. So, he fell in love with bodybuilding and shared a lot of vital information about how he changed in 10 years and how he worked out to get such crazy results.

Nyle Nayga shares his transformation and the success stories of many of his clients on Instagram. His training program is meant to help people lose weight and burn fat by changing their lifestyles and sticking to a regular workout plan. If fitness videos motivate you, Nyle Nayga’s YouTube channel contains videos about fitness, nutrition, lifestyle, his favorite exercises, and much more.

Nyle Nayga’s Workout Routine

Nyle’s workout plan is mainly made up of isolated exercises. This means that he works out one muscle group at a time. Bodybuilders usually do this kind of exercise because it gives more definition and works on specific areas, especially those that aren’t worked on enough in compound exercises, which creates an imbalance in the muscles.

Nyle works out five days a week and takes the weekends off. He has found that he can get the body results he wants by being consistent without giving up his social life.

Here’s what Nyle Nayga does to work out:

Monday – The chest

Nyle Nayga has a muscular chest that is sculpted and slim. Here’s how he works out his chest and upper body:

  • Incline dumbbell chest press (4 sets, 12 reps)
  • Bench press with barbells (3 sets, 8 reps)
  • Pec deck machine (4 sets, 10 reps)
  • Incline dumbbell fly (4 sets, 10 reps)
  • Incline cable chest fly (4 sets, 12 reps)
  • Chest dip (3 sets, 8 reps)
  • Tuesday – Back

If you want a back like Nyle’s turtle shell, try adding these moves to your back day routine for amazing results.

  • Wide grip lat pulldowns (4 sets, 10 reps)
  • T-bar rows (4 sets, 10 reps)
  • Barbell Row (4 sets, 10 reps)
  • Machine low row (4 sets, 10 reps)
  • Cable pullover (4 sets, 10 reps)
  • Deadlift (4 sets, 8 reps)
  • Wednesday–Shoulders

For boulder shoulders like Nyle’s, add these exercises to your shoulder routine:

  • Seating machine overhead press (4 sets, 12 reps)
  • Standing cable lateral raises (4 sets, 12 reps)
  • Seated dumbbell side raise (4 sets, 12 reps)
  • The standing cable front raise (4 sets, 12 reps)
  • Bent over machine rear delt fly (4 sets, 10 reps)
  • Reverse pec deck machine (4 sets, 10 reps)
  • Thursday-Legs

Nyle has worked hard to build a strong foundation in his quads and hamstrings. Here is his leg day schedule:

  • Leg extension (4 sets, 10 reps)
  • Leg press (4 sets, 10 reps)
  • Hack squat (4 sets, 10 reps)
  • Hamstring pull (4 sets, 10 reps)
  • Standing calf raises (4 sets, 10 reps)
  • Seat calf raise (4 sets, 10 reps)

Friday – Arms

This arms program will assist you in achieving the upper body you desire by developing strong biceps and triceps:

  • Skull crusher on incline (3 sets, 12 reps)
  • Triceps curl (3 sets, 12 reps)
  • Pulldown with a single arm (3 sets, 12 reps)
  • Triceps extension with one arm (3 sets, 12 reps)
  • Bench press using an EZ bar (3 sets, 12 reps)
  • Spider curls with dumbbells (3 sets, 12 reps)
  • Curl a cable while standing (3 sets, 12 reps)
  • Dumbbell curl isolation (3 sets, 12 reps)
  • Preacher’s curl (3 sets, 12 reps)

Saturday and Sunday – Rest

Nyle takes the weekend off from the gym after working out all week. He understands the importance of recovery as a professional bodybuilder.

Nyle Nayga’s Diet

Nyle follows the traditional bodybuilding diet plan, eating more calories when he wants to gain weight and muscle and fewer calories when he wants to lose weight. Nyle enjoys life, frequent meals with friends, and can stay lean while bulking and cutting. His meals contain protein, healthy fats, complex carbohydrates, and fruits and vegetables.

The following is Nyle Nayga’s diet:

Meal 1

  • Two whole eggs
  • six egg whites
  • Oatmeal, 1/2 cup
  • 1/2 a banana

Meal 2

  • Chicken breast grilled
  • 1 pound brown rice
  • Juice from plants

Meal 3 (Post-Workout)

  • Smoothie with protein
  • A half banana

Meal 4

  • Chicken breast grilled
  • Avocado on a green salad

Meal 5

  • Turkey ground
  • Sweet potato baked

Meal 6 (1 hour before bed)

  • Protein shake with casein
  • Popcorn with less fat


Nyle Nayga worked hard for ten years to achieve his ideal physique. He’s pushed his body to its limits and studied every aspect of fitness and nutrition. When he first started weightlifting, Nyle used it to escape his problems at school and home. However, as his physique changed, he became increasingly motivated to keep going, training as much as possible to change his appearance and improve his mental health.

He became more committed to the sport as he saw the changes in his body and mind. Nyle Nayga is highly dedicated to his craft, from nutrition and meal plans to his workout routine, and anyone training with him will undoubtedly achieve optimal results.