Nick Viall Workout—How to Get a Body Like the Bachelor

The time has finally come for another season of the Bachelor.

And you know what that means…

Lots of tears, laughs, bloopers, and, of course, shirtless scenes of Nick Viall.

Nick defiantly prepared his body well for his upcoming season.

I’m sure you’re curious as to how you can get a body like Nick Viall’s in the Bachelor.

Yes, it will take some dedication, but with the right plan in place (which you’ll learn today) you can achieve similar results.

Let’s jump right in…

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Nick Viall’s Body

Dog days of summer

A photo posted by Nick Viall (@nickviall) on

Let’s talk for a second about the physique Nick has built.

He’s not huge by any means and that’s perfectly ok.

He sports around a very stylish GQ look instead of a bulky bodybuilder look.

If you look at his wardrobe you’ll notice that he wears a lot of skinny jeans and slim fitting jackets and shirts.

This is a fashionable way to dress, and Nick wouldn’t be able to pull it off if he had a bulky waist and thighs.

The key to Nick Viall’s body is to be lean and build the right amount of muscle in the right places.

Nick is somewhere in the 8-10% range of body fat, which is quite chiseled.

If his body fat percent was higher, his physique would not carry the same presence.

Secondly, he has a nice v-taper with broad shoulders leading down to a narrow waist.

From there everything else falls into place—even thickness throughout his chest and proportionate arms and legs.

Nick Viall’s Height and Weight

Nick stands at a height of 6’2” and weights around 180 pounds.

You don’t need to weigh as much as you think in order to have an impressive physique.

Being lean and defined is much more important than weighing some arbitrary amount like 200 pounds.

If you are as lean as Nick, you’ll end up weighing less than you think.

People care more about how you look opposed to how much you weigh.

When you see someone with an impressive body do you think to yourself, “Wow I bet he weighs 195 pounds!”


Instead you think, “That’s impressive. How can I look more like him?”

His stats also show that you don’t have to build too much muscle to reach his level.

Even if you’re a beginner, you can achieve a body like Nick Viall’s fairly quickly with the right strategy in place.

You can do this by focusing on building up your shoulders, upper chest, and back while building up proportionate arms and legs.

Nick Viall Diet

It's #nationalchocolatechipcookieday every day for me. 🍪🍪

A photo posted by Nick Viall (@nickviall) on

In a Foods4BetterHealth article Nick shares some of his recommendations for nutrition.

You’ve likely heard the advice he shares many times before, but it can’t hurt to reiterate its importance:

Stay hydrated—helps keep joints lubricated, flushes toxins, and water contains no calories

Eat clean—wholesome foods like fruits, vegetables, and lean meats are more filling and have fewer calories than junk food like candy bars and soda.

Eat protein—protein will help you build and maintain your muscle mass. Good sources of protein include: fish, eggs, and lean meats.

Protein shakes—easy way to get protein, vitamins, and fiber.

High fiber foods—broccoli, peas, beans, and other similar foods will help improve digestion.

Fruits and vegetables—these foods are high in vitamins, minerals, and fiber.

Follow Viall’s recommendations about 85% of the time and you’ll be golden.

Too many times people do a complete overhaul of their diet by cutting out junk food entirely and it backfires quickly.

You don’t have to be perfect 100% of the time to get a body like Nick Viall’s.

Shoot for the clean, wholesome foods 85% of the time and leave the other 15% to whatever else it is you like to eat.

5 Tips to Get a Body Like Nick Viall’s in the Bachelor

Tip #1: Dress Better

In 4 weeks the endless contemplating begins. #thebachelor #january2nd

A photo posted by Nick Viall (@nickviall) on

Nick Viall dresses very well for his body type.

It doesn’t matter how good of a body you have if you don’t know how to dress to enhance your physique.

You could be lean and muscular, but if you wear baggy jeans and oversized t-shirts nobody will even be able to tell that you workout.

You must wear clothes that fit your physique and Nick does a stellar job of this.

His t-shirts fit nicely around his arms, shoulders, and chest.

And his jeans are slim fitting as well, which helps to show off his v-taper.

I never cared about “being fashionable,” but now I understand the true importance of it, and how it goes hand in hand with a fit body.

Tip #2: Get Stronger

If you need to pack on some muscle, getting stronger is your ticket.

Through a principle know as progressive overload, your body will adapt to new stresses you place on it.

For example, if you do 100 pounds on the bench press today and 3 months later you’re still benching 100 pounds, you won’t be any bigger.

Your body has nothing new to adapt to!

Instead, imagine how much bigger your chest will be if in those same 3 months, you add 50 pounds to your bench press.

You’ll be much better off! The key is to pick the right exercises to get stronger with.

You’ll waste a lot of time if you don’t.

What do you think will give you better results—adding 50 pounds to your leg extensions or squat?

The squat works on your quads, hamstrings, and glutes.

So you improved 3 muscle groups with 1 exercise!

The leg extension only works on your quads.

If you want to strengthen your hamstrings and glutes, you would have to add in another exercise like hamstring curls for example.

It’s not an efficient way to train. Here are the 10 best exercises you should focus your attention on.

Tip #3: Don’t Bulk

I’m referring to dirty bulking here.

You know that thing where you eat everything in sight and claim it’s ok because you’re “bulking?”

That strategy will only lead to excess fat gain, which you’ll eventually have to burn off later on.

If you need to pack on some muscle mass, do so in a way that’ll minimize fat gain.

You’re body doesn’t pack on mass as quickly as you think.

As a natural lifter, the most you can expect to gain is roughly .5 pound of muscle per week.

That might not seem like a lot, but over the course of a year you could add 26 pounds of lean muscle to your frame.

Your body would be completely transformed!

In order to pull this off you need to eat enough calories to build muscle, but not enough to gain fat.

The sweet spot is going to be eating 250 calories more than your resting metabolic rate (RMR).

Here are the steps you need to take to find out how much you need to eat:

  1. Determine your RMR by going here.
  2. Add 250 to that number and eat that many calories daily.
  3. Measure your weight weekly.
  4. If you’re not gaining any weight, add 100 more calories to your RMR each week until you start to gain weight.

Tip #4: Build the Right Amount of Muscle in the Right Places

Nick Viall has a very balanced physique.

There isn’t one part of his body that’s way out of proportion with everything else.

Imagine if Nick added another 5 pounds of muscle to his thighs.

His body wouldn’t look as good because his legs would be too dominant.

If you want a body like Nick Viall’s, you can’t add as much muscle to your body as you possibly can.

You must add the right amount in the right places.

Your main focus should be building up your shoulders, back, and upper chest.

This’ll give you a dominant v-taper, which is the most attractive form of the male physique.

From there, you need to build proportionate arms and legs to fit in with the rest of your body and you’ll be golden.

When you build your body in this manner, you’ll appear much bigger than you actually are.

Meaning that you won’t have to build as much muscle as you think because you’ll be efficient with the muscle you do build.

Tip #5: Do This for Abs Like Nick Viall’s

Morning coffee #tarpsoff @gloss_by_jaci_ruben

A photo posted by Nick Viall (@nickviall) on

One thing I haven’t yet mentioned is Nick Viall’s abs.

Having a six-pack is an important part of any male physique.

Nick’s abs are definitely rocking and they bring together the rest of his body nicely.

Getting a six-pack like Nick Viall’s comes down to 2 main factors:

  1. Being lean
  2. The right type of training

If you have too much body fat, it doesn’t matter how much you train your abs—they’ll never show!

On the flip side you can be lean, but your abs will be flat and barely noticeable without the proper training.

Your primary weapon for burning fat in the first place will be your diet.

However, what should you do to train your abs?

We can use anatomy and physiology to find out.

Your abs have 2 main functions:

  1. Flexion
  2. Stabilization

A flexion exercise is something like a crunch, sit-up, or hanging leg raise.

These exercises will primarily work on the rectus abdominis, which is the visible part of the six-pack.

Flexion exercises are important, but they aren’t the end all be all.

Stabilization exercises like the plank will target deep muscles like the transverse abdominal muscle.

This muscle lies beneath the rectus abdominis and it’s not visible.

However, it’s an important muscle for building a strong core that’ll prevent injury, and it’ll also make your waist tighter.

Stabilization exercises are perfect for helping you build a dominant shoulder-to-waist ratio.

Click here for Free instant access to the Nick Viall Bachelor Workout

Final Thoughts

Getting a body like Nick Viall’s won’t happen overnight.

However, with the proper strategy you can achieve it pretty fast.

Now I’d like to hear your thoughts in the comment section down below.

What do you think of Nick Viall being the Bachelor?

Who do you think he’ll choose in the end?

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