Open Bodybuilding star Nick Walker plans to leave distance between himself and all of his competition at the nearing 2024 Mr. Olympia. In a recent YouTube video published on July 22, 2024, ‘The Mutant’ showcased his latest push day training session 12 weeks from bringing his best to the blockbuster stage.
Nick Walker is a high-caliber IFBB Pro who has already enjoyed a mega-successful career. He is a former Arnold Classic champion and has dropped jaws at each competition he has entered. Having placed as high as third on the Mr. Olympia stage, all signs pointed to him contending for the title last year, until disaster struck.
Walker was sidelined from the competition due to a hamstring and calf tear, leaving him to watch the show from a wheelchair. He witnessed Derek Lunsford become a two-division Mr. Olympia, taking the title Walker assumed would be his. Instead of rallying for a special invite, Walker bet on himself at the 2024 New York Pro, defeating Martin Fitzwater on his way to clinching gold. With Olympia glory on the line, he walked fans through his latest training session.
Nick Walker’s Push Day Training Session 12 Weeks from 2024 Mr. Olympia
Find Walker’s workout below:
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- Incline Dumbbell Bench Press — 3 sets
- Atlantis Machine Seated Chest Press — 2 sets
- Smith Machine Shoulder Press — 3 sets
- Pec Dec Fly Machine — 2 sets with 10-second iso holds
- Atlantis Machine Side Lateral Raise — 3 sets Myo reps
- E-Z Bar Triceps Pushdown — 3 sets 12-15 reps
- Dip Machine — 3 sets 12-15 reps
Walker discussed how he approached incline dumbbell bench presses, focusing on heavier weight with higher repetitions.
“First exercise, we went heavy, I mean we’re always going to train heavy but we did a little lower reps, 6-8 and one back-off set. About 10 reps. We’re going to keep these reps in particular a little higher. Around 10-12, if we get a set of 15 that’s fine, but this will be a little higher rep.”
‘The Mutant’ then walked fans through his push training session, which started with chest movements.
“What we did was, two chest movements, one shoulder movement, now we’re going to go back to finish the chest off. When it comes to push pull legs, I have found that you can become stronger by giving certain muscle groups a break within the workout and coming back to hit it later.”
Walker explained how he structured his workout to hit the chest, shoulders, and triceps.
“I’m used to obviously, doing like a bro split, I’m use to just hitting one body part at a time. When you do something like this, you can alternate all body parts a little bit,” said Walker. “I think my shoulders are pretty dominant for the most part.
So I wanted to do two main chest movements and then I wanted a shoulder and now we’re going to go back to finish the chest. Then we’re going to go back to doing shoulders. We’re going to hit a side lateral, really just fucking murder it right there and end with one or two tricep movements.”
Walker will face a murderer’s row of bodybuilding talent when he storms the stage in October. Aside from his rival Derek Lunsford, Walker will have to face off with Hadi Choopan, who acquired huge momentum courtesy of wins at the 2024 Arnold Classic Ohio and UK shows. Meanwhile, he will also have to get through 2023 Olympia third-place finisher Samson Dauda. ‘The Nigerian Lion’ moved his training camp to Kuwait at Oxygen Gyms, adding mystery to his next showing.
Despite the contenders in his way, Walker has no intention of backing down when he takes to the stage in a few months. Don’t miss the epic conclusion of the 2024 Mr. Olympia, set to return to Las Vegas, Nevada October 10-13!
Watch the full video from Nick Walker’s YouTube channel below:
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