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Nick Cheadle Workout Routine

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Nick Cheadle's Workout Routine

What does Nick Cheadle’s workout routine look like?

Nick Cheadle is an Australian fitness model and athlete. Cheadle started his career by playing cricket and tennis when he was in high school. He went on to take a different route from fitness after he became a personal trainer and influencer

He started to gain muscles after his knowledge of nutrition and healthy food choices. Cheadle decided to pursue his fitness lifestyle and become the ideal role model. Today, he has become a well-known fitness model and a huge inspiration for fitness enthusiasts worldwide. 

Within this article, we’ll discuss Nick Cheadle’s workout routine, diet, and supplements: 


Current Stats

  • Height: 6’1”- 186 cm
  • Weight: 95 kg – 209 pounds 
  • Age: 31 years old 
  • Birthday: 27th of June, 1989 
  • Accolades: Nick Cheadle Fitness 


Workout Principles

When Nick Cheadle was younger, he played cricket, rugby, and tennis.

After high school, he didn’t have a routine, and he was less active. He started to gain weight, and he ate a lot of junk food. He had no nutrition concept, and he realized that he needed to find the right training program.

Cheadle battled a mild form of orthorexia, and when he started to focus on his nutrition, he adopted a strict workout and diet regimen.

Today, he has been a personal trainer for a few years, and he has taken a genuine interest in proper training and nutrition. He owns his own business ‘Nick Cheadle Fitness’ which involves personal training and online meal plans. 


Nick Cheadle Workout Routine 

Nick Cheadle performs squats, bench presses, and deadlifts 2-3 times a week.

He increases volume over time, and he wants to put as much volume into one session as possible. He likes to perform traditional bodybuilding-style accessory work to supplement main lifts. Cheadle includes supersets, drop sets, and other techniques to keep the intensity high. 

His training includes heavier strength and hypertrophy-based compound movements. It’s mostly about strength, powerlifting, hypertrophy, and power building. He makes sure that he hits a major muscle group each session. 

Here is Nick Cheadle’s workout routine: 


Monday: Moderate Deadlifts, Chest, and Shoulders

On Monday, Nick Cheadle hits a moderate deadlift, chest, and shoulders routine by doing 6 different exercises.

Here is Nick Cheadle’s deadlift, chest and shoulders routine: 

1. Deadlifts (5 sets, 8-10 reps)

2. Snatch Grip Deadlift (3 sets, 10-12 reps)

3. Incline Dumbbell Bench Press (4 sets, 12-15 reps)

4. Decline Cable Fly’s (4 sets, 20 reps)

5. DB Shoulder Press (4 sets, 8-10 reps)

6. DB Lateral Raise (4 sets, 12-15 reps)


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Tuesday: Heavy Squats, Lower Body 

On Tuesday, Cheadle performs heavy squats and a lower-body routine. 

Here is Nick Cheadle’s heavy squats and lower body routine:

1. Squats (5 sets, 5 reps)

2. Weighted Walking Lunges (4 sets, 30 reps)

3. Leg Extensions (4 sets, 20 reps)

4. Hamstring Curls (4 sets, 20 reps)

5. Weighted Calf Press (5 sets, 10 reps) 


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Wednesday: Chest, Back, and Shoulders

On Wednesday, he performs a chest, back, and shoulders routine by doing 9 exercises with an average of 4 sets. 

Here is Nick Cheadle’s chest, back, and shoulders routine: 

1. Incline Dumbbell Bench Press (5 sets, 10-12 reps)

2. Decline Cable Fly’s (5 sets, 20 reps)

3. Weighted Wide Grip Chins (4 sets, 6-8 reps)

4. Pulldowns (4 sets, 12-15 reps)

5. One-Arm Dumbbell Row (4 sets, 10-12 reps)

6. Machine Row (4 sets, 12-15 reps)

7. Standing Overhead Barbell Press (4 sets, 6-8 reps)

8. Seated Dumbbell Shoulder Press (4 sets, 12-15 reps) 

9. Bent-Over Rear Delt Fly’s (4 sets, 15 reps)


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Thursday: Cardio, Abs, and Calves

On Thursday, Cheadle does a cardio, abs, and calves routine by doing 8 different exercises.

Here is Nick Cheadle’s cardio, abs, and calves routine: 

1. Sprints

2. Barbell Rollouts (3 sets, 15 reps)

3. Weighted V-Sit Ups (3 sets, 15 reps)

4. Hanging Leg Raises (3 sets, 20 reps)

5. Exercise Ball Oblique Crunch (3 sets, 15 reps)

6. Cable Woodchop (3 sets, 15 reps)

7. Russian Twist (3 sets, 50 reps)

8. Weighted Calf Press (5 sets, 12 reps) 


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Friday: Heavy Deadlifts, Back, and Chest

On Friday, he performs deadlifts, back, and chest routine by doing 9 exercises.

Here is Nick Cheadle’s deadlift, back, and chest routine: 

1. Deadlift (5 sets, 5-6 reps)

2. Rack Pull (3 sets, 8 reps)

3. Incline Bench Press (4 sets, 8 reps) 

4. Incline Dumbbell Fly’s (4 sets, 12 reps)

5. Decline Cable Fly’s (4 sets, 20 reps)

6. Wide Grip Pulldown (4 sets, 12-15 reps)

7. Bent-Over Barbell Row (4 sets, 12-15 reps)

8. Seated Machine Row (4 sets, 12-15 reps)

9. Straight Arm Cable Pushdown (3 sets, 12-15 reps) 


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Saturday: Moderate Quads and Hamstrings

On Saturday, Cheadle performs a moderate quads and hamstrings routine. 

Here is Nick Cheadle’s quads and hamstrings routine: 

1. Squats (5 sets, 8-10 reps)

2. Leg Press (3 sets, 50 reps)

3. Leg Extension (4 sets, 25 reps)

4. Hamstring Curl (4 sets, 25 reps)

5. Calf Raise (5 sets, 15 reps) 


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Sunday: Rest or Cardio

On Sunday, Nick Cheadle rests or hits a cardio routine.


Nick Cheadle Diet

Nick Cheadle sticks to clean and unprocessed foods. Sometimes he has cheat days, as long as he hits his protein, carbs, and fat goals for each day.

He generally eats 5 meals per day with 3 hours apart from one another. He also makes sure that he drinks 5-6 liters of water each day. 

Here is Nick Cheadle’s diet: 


1. Breakfast

  • Oats 
  • Eggs 
  • Fruit 


2. Snack 


3. Lunch 

  • Tuna 
  • Brown Rice 


4. Dinner 

  • Chicken 
  • Rice Cakes 


5. Snack 



Nick Cheadle uses the following supplements to help fuel his gains:



When Nick Cheadle was younger, his passion was to play cricket, rugby, and tennis.

When he graduated from high school, he started to move away from sports and became less active. After he moved away from home, he became a personal trainer. He rarely cooked at home, and he ate a lot of junk food.

Eventually, he founded the right training program for him, and he started to focus on the right nutrition. He adopted a strict and disciplined approach. 

What do you think about Nick Cheadle’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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