Bodybuilder Nick Walker isn’t playing it safe ahead of his Mr. Olympia return. On July 27, 2025, via YouTube, Walker showcased the pull day workout that’s helped him build 24-inch arms.
Walker missed the last two Mr. Olympia contests. In 2023, he pulled out due to an untimely hamstring tear, and a year later, confessed that his body wasn’t responding to the demands of prep. Despite those hurdles, he made his successful return at the 2025 Pittsburgh Pro, where he pushed Derek Lunsford en route to silver.
To stamp his ticket for the 2025 Mr. Olympia, Walker competed and won a week later at the New York Pro. With the biggest show of the year approaching soon, “The Mutant” unveils the training plan behind his massive upper body.
Nick Walker Crushes Back, Delt, and Arm Pull Day Workout 11 Weeks from 2025 Mr. Olympia
Find his exercise selections from the YouTube video below:
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- Cable lat pulldown
- T-bar row
- Seated straight bar cable row
- Lat pulldown with V Bar
- Standing lateral raise machine
- Low pulley bent over cable rear delt fly
- Machine overhead tricep extension
- Seated bicep curl machine
- Weighted hyperextension
Cable lat pulldown
Walker began the workout with cable lat pulldowns and revealed that his weight is hovering between 268 to 271 pounds.
“I’m probably between 268 and 271 if I had to put a true number on it,” shared Walker. “I just want to be peeled.”
T-bar row
In between sets of t-bar rows, he opened up on meeting his new trainer, Kyle Wilkes:
“We met while training,” shared Walker. “He DM’d me because he saw that I trained at Jersey Shore Fitness. He said what are you doing all the way down there? I just said I like to train at different gyms sometimes. And he said if you want to get a session in, let’s train.”
Seated straight bar cable row
Despite getting closer to the Olympia, Walker said he’s still eating cheat meals while maintaining size and leanness.
“I’m ready to pull some shit. It’s awesome being this heavy and lean but I’m ready to go down. He’s still keeping my cheats in though. He’s like, can you start having them? I’m like, well, my birthday is next weekend. I got you there.”
Lat pulldown with V Bar
He moved to lat pulldowns with a v-bar and discussed his experiences training at different gyms.
“If I go to a gym for the first time, yeah [people bug me] but once I’m there for a while, they just they know.”
Standing lateral raise machine
Next, he weighed how additional sodium can affect the scale from day to day.
“Being full of sodium where your body is used to having it. That rebound part of it won’t be substantial versus if you did no sodium, let’s just say you go to Five Guys, you might put on a little more than what you thought because here comes all that sodium.”
Low pulley bent over cable rear delt fly
For rounded out delts, Walker swears by the bent-over cable rear delt fly.
“Rear delts… one of the most important muscles for delts. It gets neglected a lot, and that’s why you see a lot of people don’t have that roundness, it’s just flat.”
Machine overhead tricep extension
Walker has consistently used the machine overhead triceps extension to build his arms during the 2025 season.
Seated bicep curl machine
After firing off reps on the bicep curl machine, Walker mapped out his final exercise of the day.
Weighted hyperextension
To tax his lower back, Walker finished with weighted hyperextensions for high volume.
“High rep set and that is wrap,” shared Walker. “11 weeks, pull day.”
Walker has already laid out his goal: he wants a top-three finish. However, to do so, he’ll have to hold his own against big-name bodybuilders onstage, including reigning champion Samson Dauda, Lunsford, Hadi Choopan, and Andrew Jacked.
Time is running out, and Walker looks to be on the verge of bringing his all-time best. The 2025 Mr. Olympia takes place October 9-12 in Las Vegas, Nevada.
Watch the full video from the Nick Walker YouTube channel below:
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