Nick Walker, known as ‘The Mutant,’ is no stranger to the spotlight in the bodybuilding world. With a career decorated with impressive victories, including a prestigious Arnold Classic title, Walker has set his sights on clinching his first Mr. Olympia title this October.
As the 2024 Mr. Olympia approaches, Walker is leaving no stone unturned in his preparation.
Recently, he shared an intense push-day workout on his YouTube channel, providing fans with a glimpse into his rigorous training regimen just 12 weeks out from the competition.
A Comeback After Injury
Nick Walker’s journey to the 2024 Mr. Olympia has been anything but smooth. Last year, he was a strong contender for the Mr. Olympia title, but a hamstring and calf tear forced him to withdraw from the competition.
Watching from the sidelines, Walker saw Derek Lunsford claim the title he had been eyeing.
Undeterred by his setback, Nick Walker made a triumphant return at the 2024 New York Pro, where he defeated Martin Fitzwater to secure a significant victory.
Now, with renewed focus and determination, Nick Walker is gearing up to prove himself on the biggest stage of all.
Related: Nick Walker’s Journey from Setback to Comeback
Nick Walker’s Push Day Training Session
In his latest push-day training session, Nick Walker demonstrated his commitment to excellence.
The session, detailed in a video published on July 22, 2024, showcases a variety of exercises targeting the chest, shoulders, and triceps. Here’s a breakdown of his workout:
Incline Dumbbell Bench Press
Walker kicked off his push day with the incline dumbbell bench press. He emphasized the importance of lifting heavy with higher repetitions, aiming for 6-8 reps on the initial sets and a back-off set with around 10 reps.
Nick Walker believes in pushing the limits, often striving for 10-12 reps, and even reaching up to 15 if possible.
This exercise is crucial for building the upper chest and enhancing overall upper body strength.
Atlantis Machine Seated Chest Press
Next, Nick Walker moved on to the Atlantis machine seated chest press, performing two sets.
This machine allows for a controlled movement, ensuring maximum engagement of the chest muscles.
Nick Walker’s approach to this exercise underscores his focus on achieving a deep, muscle-stretching contraction with each rep, promoting muscle growth and endurance.
Smith Machine Shoulder Press
The Smith machine shoulder press followed, with Nick Walker executing three sets.
This exercise targets the deltoids, providing a stable environment to focus on muscle contraction and form.
By incorporating the Smith machine, Nick Walker can safely lift heavier weights without compromising his technique.
Pec Dec Fly Machine
To further target the chest, WalkerNick Walker incorporated the Pec Dec fly machine into his routine.
He performed two sets, each with 10-second iso holds at the peak of each rep.
This method intensifies the workout, ensuring the chest muscles are fully activated and engaged throughout the exercise.
Atlantis Machine Side Lateral Raise
Walker’s push day also included the Atlantis machine side lateral raise, where he executed three sets using Myo reps.
Myo reps involve performing a set to near failure, taking a short rest, and then completing additional reps.
This technique enhances muscle hypertrophy by maximizing the muscle’s time under tension.
E-Z Bar Triceps Pushdown
For his triceps, Nick Walker opted for the E-Z bar triceps pushdown, performing three sets of 12-15 reps.
This exercise isolates the triceps, allowing Walker to focus on building strength and size in this crucial muscle group.
Dip Machine
To conclude his push day, Nick Walker utilized the dip machine, completing three sets of 12-15 reps.
Dips are a compound exercise that effectively targets the triceps, chest, and shoulders, making it a fitting end to his intense workout session.
Related: Nick Walker Diet Plan and Workout Routine
Nick Walker’s Training Philosophy
Throughout his push day workout, Nick Walker shared insights into his training philosophy.
He explained the strategic structure of his session, which begins with chest movements, transitions to shoulders, and then circles back to chest exercises before finishing with triceps.
This approach, Nick Walker noted, allows him to give each muscle group a break within the workout, promoting overall strength and endurance.
Walker’s shift from a traditional ‘bro split’ to a push-pull-legs routine has been a game-changer. He highlighted the benefits of alternating body parts within a session, which helps in achieving a balanced and comprehensive workout.
Walker’s shoulders, which he considers a dominant muscle group, receive focused attention, ensuring they are adequately challenged and developed.
The Road Ahead
As the 2024 Mr. Olympia draws near, Nick Walker is well aware of his formidable competition. He will compete against elite bodybuilders like Hadi Choopan and Samson Dauda alongside his rival Derek Lunsford.
Choopan, with victories at the 2024 Arnold Classic Ohio and UK shows, has built substantial momentum, while Dauda, who finished third in the 2023 Olympia, has intensified his training in Kuwait, adding an element of mystery to his preparation.
Despite the challenges, Walker remains undaunted. His recent performances and unwavering dedication indicate that he is more than ready to vie for the Mr. Olympia title.
Walker’s push-day workout is a testament to his relentless pursuit of excellence and his refusal to let past injuries define his future.
Related: Nick Walker Is So Sure He’s Winning the 2024 Olympia That He’s Already Practicing His Victory Speech
The 2024 Mr. Olympia: A Spectacle Awaited
The bodybuilding community eagerly anticipates the 2024 Mr. Olympia, set to return to Las Vegas, Nevada, from October 10-13.
This year’s competition promises to be a thrilling showdown, with Walker poised to make a significant impact.
His push-day workout offers a glimpse into the intense preparation and strategic training that fuels his journey toward bodybuilding’s most coveted title.
Walker’s story is one of resilience, determination, and unyielding passion.
As he continues to push his limits and refine his physique, fans worldwide watch in anticipation, inspired by his journey and motivated by his example.
With each workout, Walker brings himself one step closer to achieving his ultimate goal, proving that with hard work and dedication, anything is possible.
Source:
Pump Up Your Push Day: Exclusive Training with IFBB Pro Nick Walker “MUTANT”