During a pro bodybuilding show, viewers see more than physique comparisons. The athletes who step onstage have their own approaches to preparing for the contest, including how they train.
Nick Walker and Brett Wilkin are preparing for the 2025 Mr. Olympia contest, the main event in Las Vegas, NV, on Oct. 9-12. Both competitors have actively shared glimpses of their preps, including how they train. Walker and Wilkin recently shared back workouts, displaying how different the training approaches for elite bodybuilders can be.
Nick Walker’s Pull Day Exercises
- Straight Arm Cable Lat Pulldown
- Machine T-Bar Row
- Bent-Over Row Machine
- Lateral Raise Machine
- Rear Delt Cable Flye
- Triceps Pushdown
- Preacher Curl Machine
Walker has been a Men’s Open pro since 2020 and has made two career Olympia appearances: fifth in 2021 and third in 2022. He missed the Olympias in 2023 and 2024 due to injuries or personal matters. Walker is the 2021 Arnold Classic champion and the first three-time New York Pro winner.
Brett Wilkin’s Back Day Exercises
- Single Arm Lat Pulldown
- Neutral-Grip Lat Pulldown
- Seated Row Machine
- Close-Grip Seated Row Machine
- Chest-Supported Bent-Over Row Machine
- Reverse Pec-Deck
- Close-Grip Straight-Arm Lat Pulldown
- Seated Cable Row
Wilkin has been in the pro ranks since 2018. He turned pro in Classic Physique but made his debut in 212 bodybuilding during the 2019 season. He moved to Men’s Open in 2021.
Wilkin won the 2022 Bigman Weekend Pro to qualify for the 2023 Olympia but did not compete. He entered and won the 2024 Legion Sports Fest Pro to be eligible for the 2025 Olympia. If he competes in Las Vegas, it will be his Olympia debut.
Wilkin trained with 2024 Olympia fourth-place finisher Martin Fitzwater in the below-mentioned workout.
What They Have in Common
Below are similar ways the bodybuilders train:
Machines Over Free Weights
The bodybuilders prefer machines over free weights since they provide similar stimulus for hypertrophy purposes, but the former is more stable than the latter.
Rear Delts Included
Both their back programming features direct rear delt training. Walker used reverse cable flyes, while Wilkin and Fitzwater prefer a machine.
Hypertrophy Over Strength
Neither Wilkin nor Walker maxes out their lifts. Their goal is to fatigue the working muscle while minimizing the risk of injury. Both prefer using less weight for the sake of better form.
This explains their rep execution: they use robotic-like speed and focus on the rep’s stretched and contracted positions.
More Rest Between Sets
All three bodybuilders take their time to rest between sets, ensuring they are ready to put in full effort for the next set.
Where They Differ
The most significant ways the bodybuilders differ are below:
Different Goals
Fitzwater explained that he and Wilkin are meticulous about their training because they want to convert weaknesses into strengths; improve their lat development.
Walker’s back is considered one of the best in bodybuilding. He trains his muscles with a focus on details, but feels confident about how he looks in the back poses, like the rear lat spread and back double biceps.
Overall Training Philosophy
Walker worked with training coach and IFBB Pro Classic Physique competitor Jared Feather and instituted a push-pull-legs split for his Olympia prep.
Wilkin and Fitzwater prioritize their upper backs, especially the lats, with a bias toward single-body-part training each session.
Intensity and Volume
Wilkin and Fitzwater committed to eight exercises, seven specifically for the lats and upper back, providing more volume. Walker only programs three of seven exercises dedicated to his back.
Rep Ranges
Wilkin and Fitzwater mostly stayed within the 10-12 rep range and spotted each other as they approached failure. Walker’s sets were mainly around 15 reps each, without a spotter. Besides an occasional partial, Walker stopped when he couldn’t execute the movement however he wanted.
Each bodybuilder is training for their own goals and purposes to maximize their physiques. What may work for Walker may not work for Wilkin and Fitzwater. Ultimately, the goal is to be the athlete the judges choose as the best, and that will be decided in Las Vegas.
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Featured Image: @brett_wilkin on Instagram
