Bodybuilder Nick Walker is pushing his body to new extremes in prep for the 2025 Mr. Olympia. On June 28, 2025, he tackled a push day workout where he focused on building a bigger chest, triceps, and shoulders. These changes could help him hold his own against fellow standouts like Hadi Choopan, Derek Lunsford, and Samson Dauda.
After missing back-to-back Olympias in 2023 and 2024, fans were beginning to count out Walker. However, he used the doubt as fuel at the recent Pittsburgh Pro, pushing Lunsford en route to a second-place finish. To secure his Olympia qualification, Walker dominated the New York Pro and bagged a third ring with one of his all-time best looks.
He’s locked onto Olympia glory and has adjusted his training to reflect that. Walker has already stated that he’s aiming for a top-three finish, but if he continues to refine his conditioning alongside his patented freak factor, winning the title isn’t out of the question.
Nick Walker’s Push Day Workout 15 Weeks from the 2025 Mr. Olympia
Find Walker’s workout list below, presented in his recent YouTube video:
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- Cable fly
- Incline Smith machine press
- Standing lateral raise machine
- Decline chest press machine
- Cable front raise
- Cable tricep pressdown
- Machine overhead tricep extension
Cable fly
As usual, Walker warmed up on the cable fly, sticking with a higher rep scheme between 12-20 reps.
“I always start with a cable fly. I’m going to keep these higher reps, 12-15, maybe even 20, depending on how I feel. I usually have been going a little heavier on these, but I think today, I’ll try to stay a little lighter, get more of a better contraction and squeeze.”
Incline Smith machine press
He touched on the importance of getting his body acclimated to specific lifts, especially in terms of contraction quality.
“I want my body to feel it. I want my body to get acclimated to the weight, not have it be a surprise. You ever notice when you go up too quickly, your first set is usually not that good from a contraction standpoint because it’s a shock to the body. Normally, the second set you do with that weight probably feels a lot better and even lighter sometimes.”
Standing lateral raise machine
Walker has found he gets better pumps by utilizing lighter weights for higher reps.
“Normally, I’d go a little lighter in the weight but heavy in the reps. I get a bigger pump,” adds Walker.
Decline chest press machine
Feeling the fatigue, Walker pushed through reps on the decline chest press machine to target his lower pecs.
Cable front raise
While some debate its effectiveness, Walker likes the cable front raise for dedicated front delt work.
“I do think they’re beneficial. Some say it’s overrated, I don’t. I still think direct front delt work is beneficial. I just don’t think pressing to a certain degree is when you’re doing a lot of pressing for chest.”
Cable tricep pressdown
He moved to cable triceps pressdowns next, focusing on a strong contraction.
Machine overhead tricep extension
Walker finished up with more triceps work and confirmed he’ll compete bald at the 2025 Mr. Olympia:
“That’s a wrap for today’s push day. Chest, shoulders, tris, 16 weeks out. I’m keeping the bald head for the Olympia. I’m going out there looking like Thanos.”
‘The Mutant’ is approaching preparations meticulously this season. During a brutal pull day training session, he mapped out how he’s fixing physique weaknesses. Trap development was brought up as one of his areas of improvement, so Walker has incorporated shrugs to bring them up.
Walker looks to be in a solid place as he continues his preparations. The 2025 Mr. Olympia takes place from October 9-12 in Las Vegas, Nevada.
Watch the full video from the Nick Walker YouTube channel below:
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