Men’s Open bodybuilder Nick Walker is determined to reclaim his place amongst the best in the world after spending the past few years on the sidelines. “The Mutant” most recently won the 2024 New York Pro — his first pro show since winning bronze at the 2022 Mr. Olympia. An unfortunate hamstring injury kept him out of the 2023 Mr. Olympia, and he sat out of the 2024 Mr. Olympia as he felt his body wasn’t ready. To compete in the 2025 Mr. Olympia, Walker must first secure victory at an IFBB pro show.
Walker’s target is the 2025 Pittsburgh Pro on May 10-11, 2025, which will award the winner of its Men’s Open contest a qualification to the 2025 Mr. Olympia. In mid-March 2025, Walker shared a glimpse of his chest training and a full day of eating 10 weeks out from the Pittsburgh Pro.
Nick Walker’s Chest Training
- Machine Seated Chest Flye
- Machine Incline Chest Press
- Machine Chest Press
- Standing Machine Lateral Raise
- Standing Alternating Dumbbell Front Raise
- Reverse Cable Crossover
- Cable Tricep Pushdown
- Smith Machine JM Press
[Related: Urs Kalecinski Before 2024 Olympia: “I Didn’t Love Bodybuilding”]
Seated Chest Flyes
Walker’s chest workouts primarily feature machine-based exercises as their stability allows him to prioritize his mind-muscle connection on the target fibers being trained rather than balancing the weight, as would be the case with free weight alternatives. Seated chest flyes emphasize slow, controlled movements to maximize time under tension — a key factor in muscle growth. (1)
Lateral Raise, Front Raise, & Cable Crossover
Walker targets his medial delts via machine lateral raises, finishing each set with partial reps upon reaching failure. His only free-weight exercise is two sets of alternating dumbbell front raises using a neutral grip to activate his front delts.
Reverse cable crossovers to burn out his rear delts and help balance the boulder-shoulder aesthetic Men’s Open competitors are expected to display on stage.
Recovery
Post-training, Walker gets a massage from his physiotherapist to ease his lat muscles. While the size of his lats isn’t a concern, the scapular movement required to fully open them during lat spread poses has felt restricted. Post-exercise massages can help alleviate muscle tension, reduce soreness, and accelerate recovery. (2)
Nick Walker’s Diet
Walker gave an inside look at a full day of eating during his Pittsburgh Pro prep. Weighing 287 pounds, Walker feels great. Amidst his cutting phase, Walker is getting leaner and responding well to a moderate food intake.
[Related: Wesley Vissers to Take a Year-Long Break, Shares What Went Wrong at the 2025 Arnold Classic]
Meal One
Meal Two (Pre-Workout)
- Jasmine Rice
- Mega Fit Chicken
- Banana
- Pink Salt
- Peanut Butter
- Ground Cinnamon
- Blueberries
Pre-Intra Workout Drink
- RAW Pump Lemonade
- RAW EAAs Strawberry Lemonade
- CarbHD Powder
Meal Three (Post-Workout)
- Mega Fit Chicken
- Bison
- Pink Salt
- Jasmine Rice
- Olive Oil
- Ground Cinnamon
- Blueberries
Meal Four
- Mega Fit Chicken
- Jasmine Rice
- Ground Cinnamon
Meal Five
- Mega Fit Chicken
- Rice
Meal Six
- Jasmine Rice
- Bison
- Ground Cinnamon
- Peanut Butter
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References
- Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
- Weerapong, P., Hume, P. A., & Kolt, G. S. (2005). The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports medicine (Auckland, N.Z.), 35(3), 235–256. https://doi.org/10.2165/00007256-200535030-00004
Featured image: @nick_walker39 on Instagram
