Bodybuilder Nick Walker hasn’t abandoned his goal of one day being crowned Mr. Olympia. In a recent YouTube video shared on October 22, 2024, Walker powered through an off-season pull day workout at the Dragon’s Lair Gym, targeting his back, biceps, and glutes. In addition, he shared his favorite rest day meal.
It’s been a heartbreaking two years for ‘The Mutant.’ Before having the chance to test himself against the best at the 2023 Mr. Olympia, he was forced to withdraw after injuring his hamstring and calf. He rallied back and won the 2024 New York Pro to clinch a qualification for the latest Mr. Olympia.
However, just like last year, Walker pulled out of the prestigious event just days before competing. He and his ex-coach Matt Jansen explained that his body wasn’t responding to the demands of prep and stressed that he needed extra time to rest. After not making it to the biggest event of the season two years in a row, some, including Quinton Eriya, have questioned Jansen’s training methods.
Now, with no coach, Walker is once again navigating his career without someone overseeing his training and diet. Though perhaps he doesn’t need one given that Samson Dauda won the 2024 Mr. Olympia thanks to his wife’s guidance. Heading into this off-season, Walker seeks redemption and plans to make the most of his time away from the stage.
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Nick Walker’s Back and Biceps Pull Day Off-Season Workout
Find his exercises below:
- Stiff Arm Lat Pulldown
- Chest Supported Row
- Machine Row
- Seated Cable Row Machine
- EZ Bar Curls
- Seated Dumbbell Curls
- Hip Thrusts
- Hip Abduction Machine
Stiff Arm Lat Pulldown
Walker prefers starting his pull days with stiff arm lat pulldowns to warm up the muscle fibers.
“I always start with these for the most part just because I feel like they warm up the lats. I’ll go into some working sets, just get a good stretch in there before we hit the heavy heavy rowing movements.”
Chest Supported Row
He favors the chest-supported rows because it’s a joint-friendly exercise.
“It’s smooth, very easy on the joints, and it just hits the muscles super hard,” shares Walker. “This was a little more controlled so even though I still got the same amount of reps, which was 10, on the first set, this was a little more controlled.”
Machine Rows
Walker clarified that he doesn’t just use machines, but picks exercises that he can best contract with.
“We’re going to go on to a machine row. Just really hit the lats here. I already know what y’all are going to say, oh my God, Nick uses all machines that’s why he’s not the best anymore. I use free weights just not all the time now. But I also like to do what I feel works the best and I contract with the best.”
Seated Cable Row Machine
He topped off his back with sets on the seated cable row machine, keeping tight posture with his chest in an upward position.
EZ Bar Curls
Walker crushed EZ bar curls before moving on to his next bicep-focused exercise.
Seated Dumbbell Curls
Walker sat on the bench and fired off dumbbell curls, where he prioritized a deep stretch throughout each repetition.
Hip Thrusts
Next, he moved into hip thrusts to focus on building his glutes.
Hip Abduction Machine
Walker finished off the workout on the hip abduction machine utilizing slower repetitions.
Go-To Off-Season Rest Day Meal
Amid his off-season, Walker shared his favorite rest day meal.
- Megafit Chicken
- 180 grams jasmine rice
- 25 grams peanut butter
- Ground cinnamon
- Pink salt
- Glucose Revive
- Digest Aid Revive
“That is typically my favorite off-season rest day meals. Obviously, on a training day, I’d have a banana in here as well.”
It will be interesting to see how Walker compares with the newly crowned Mr. Olympia Samson Dauda. He and Walker have a history. The two traded blows at the 2023 Arnold Classic, where Dauda narrowly defeated Walker in a close-fought battle.
Walker will be tasked with earning a qualification for the 2025 Mr. Olympia next year. While he’s yet to announce which show he intends to enter, we will keep you updated on his contest future and plans moving forward.
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