The 29-year-old embarked on the trek in the rugged bushland on Wednesday afternoon.
He was dropped at Newnes, near Lithgow, by friends whom he told it would take him three days to get to Colo Heights.
They contacted police when he failed to arrive on Saturday, sparking a search of the area involving two police helicopters.
Polair 2 found him in the Wolgan Valley while its sister craft Polair 3 was able to winch the trekker to safety.
The trekker had suffered a minor ankle injury, police said in a statement.
The Victorian declined treatment and was taken to Katoomba police station, where he spoke with officers about his time in the bush.
"We believed the 29-year-old placed himself and the search teams at risk through his lack of planning and preparation, and through carrying inadequate provisions," NSW Police Force Rescue commander Brenton Charlton said.
"The man had with him a kilo of potatoes and naan bread."