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Nick Walker, known as “The Mutant,” is an American IFBB Pro bodybuilder competing in the Open division. Standing 5’7″ at a competition weight of approximately 250 lbs, Walker carries one of the most massive physiques relative to height in professional bodybuilding. His breakthrough came at the 2021 Arnold Classic, where he won as a relative newcomer to the pro stage.
Walker’s Nick Walker workout routine reflects a machine-heavy, high-rep approach developed alongside coach Matt Jansen. The training split is unconventional — four upper body days followed by two leg days, with back work distributed across multiple sessions throughout the week.
Key Stats
- Best Olympia finish: 3rd place (2022)
- Height: 5’7″ (170 cm)
- Competition weight: ~250 lbs (113 kg)
- Arms: 23 inches
- Training split: 6 days on, 1 day off
- Notable wins: 2021 Arnold Classic
Nick Walker’s Training Split
The Nick Walker training split prioritizes upper body volume with a unique distribution:
| Day | Focus |
|---|---|
| Day 1 | Chest and Biceps |
| Day 2 | Shoulders, Upper Back, and Triceps |
| Day 3 | Arms |
| Day 4 | Back |
| Day 5 | Quads |
| Day 6 | Hamstrings, Glutes, and Upper Back |
| Day 7 | Rest |
This split hits back across three separate sessions (Days 2, 4, and 6), reflecting Walker’s emphasis on building width and thickness from multiple angles. Arms get dedicated training on Day 3 in addition to being worked as secondary muscles on Days 1 and 2.
Nick Walker Workout Routine
All exercises follow a 3-4 sets of 12-15 reps format unless noted otherwise. Walker emphasizes controlled contractions and full muscle squeezes over heavy weight.
Day 1: Chest and Biceps
| Exercise | Sets x Reps |
|---|---|
| Machine chest fly | 3-4 x 12-15 |
| Machine incline press | 3-4 x 12-15 |
| Neutral grip machine press | 3-4 x 12-15 |
| Machine chest press | 3-4 x 12-15 |
| Cable standing fly | 3-4 x 12-15 |
| Cable standing biceps curls | 3-4 x 12-15 |
| Machine preacher curl | 3-4 x 12-15 |
| Barbell biceps curls (21s) | 3-4 x 21 |
Day 2: Shoulders, Upper Back, and Triceps
| Exercise | Sets x Reps |
|---|---|
| Seated dumbbell shoulder press | 3-4 x 12-15 |
| Machine standing lateral raise | 3-4 x 12-15 |
| Machine seated shoulder press | 3-4 x 12-15 |
| Cable standing lateral raise | 3-4 x 12-15 |
| Cable seated wide-grip row | 3-4 x 12-15 |
| Machine row | 3-4 x 12-15 |
| Reverse pec dec | 3-4 x 12-15 |
| Cross cable pushdown | 3-4 x 12-15 |
| Arsenal dip machine | 3-4 x 12-15 |
Day 3: Arms
| Exercise | Sets x Reps |
|---|---|
| Triceps cable pushdown | 3-4 x 12-15 |
| Barbell curl (21s) | 3-4 x 21 |
| Arsenal dip machine | 3-4 x 12-15 |
| Cable biceps curls | 3-4 x 12-15 |
| Cross cable pushdowns | 3-4 x 12-15 |
| Machine preacher curl | 3-4 x 12-15 |
| Incline overhead dumbbell extension | 1 x 30 |
| Hammer curls | 1 x 30 |
The arm day finishes with two high-rep burnout sets — 30 reps each of overhead extensions and hammer curls — to maximize blood flow and muscle pump.
Day 4: Back
| Exercise | Sets x Reps |
|---|---|
| Cable lat pulldown | 3-4 x 12-15 |
| Assisted T-bar row | 3-4 x 12-15 |
| Reverse grip low row (machine) | 3-4 x 12-15 |
| Seated cable row (long angled bar) | 3-4 x 12-15 |
| Straight arm cable pushdowns | 3-4 x 12-15 |
| Assisted pull-ups (rest-pause) | 1 x 20 |
| Weighted back extensions | 3-4 x 12-15 |
| Power tower leg raises | 3-4 x 12-15 |
Day 5: Quads
| Exercise | Sets x Reps |
|---|---|
| Leg extensions | 3-4 x 12-15 |
| Leg press | 3-4 x 12-15 |
| Hack squat | 3-4 x 12-15 |
| Single-leg extensions | 3-4 x 12-15 |
| Walking lunges | 3-4 x 12-15 |
| Bodyweight sissy squats | 3-4 x 12-15 |
| Thigh adduction machine | 3-4 x 12-15 |
Day 6: Hamstrings, Glutes, and Upper Back
| Exercise | Sets x Reps |
|---|---|
| Seated hamstring curl | 3-4 x 12-15 |
| Lying leg curl | 3-4 x 12-15 |
| Standing single-leg hamstring curl | 3-4 x 12-15 |
| Cable stiff-legged deadlift | 3-4 x 12-15 |
| Machine hip thrust | 3-4 x 12-15 |
| High stance leg press | 3-4 x 12-15 |
| Leg abduction machine | 3-4 x 12-15 |
| Cable pulldown | 3-4 x 12-15 |
| Machine seated calf raise | 3-4 x 12-15 |
Nick Walker Diet Plan
Walker splits his daily calorie intake across six meals, emphasizing high protein and carbohydrate intake to support his training volume and mass. The Nick Walker diet was developed in collaboration with Matt Jansen and prioritizes lean protein sources with jasmine rice as the primary carbohydrate.
Daily Meal Breakdown
Meal 1 (Morning)
- Steak — 224 g
- Cream of rice — 200 g
- Blueberries — 100 g
Meal 2 (Pre-Workout)
- Jasmine rice — 350 g
- 99% fat-free ground turkey — 224 g
- Avocado oil — 10 g
- Pineapple — 200 g
Meal 3 (Post-Workout)
- Jasmine rice — 350 g
- Steak
- String beans
- Macadamia nut oil
Meal 4
- Jasmine rice — 350 g
- 99% fat-free ground turkey — 224 g
- Pineapple — 100 g
Meal 5
- Jasmine rice — 350 g
- 99% fat-free ground turkey — 224 g
- Pineapple — 100 g
- String beans — 100 g
Meal 6
- Jasmine rice — 350 g
- Chicken
- 99% fat-free ground turkey — 224 g
- Pineapple — 100 g
- String beans — 100 g
Supplement Stack
Walker’s daily supplements include multivitamin, omega-3 fatty acids, turmeric, vitamin C, vitamin K2, vitamin B3, collagen, glutamine, and organ support supplements for heart, liver, kidney, and blood pressure.
Training Philosophy
Several principles define the Nick Walker workout approach and explain how he built one of the most massive physiques in the IFBB Open division:
Machine-dominant training: Walker relies heavily on machines rather than free weights. Machines provide constant tension through the full range of motion and allow him to push closer to failure without worrying about stabilization or injury risk — a practical consideration for someone moving extremely heavy loads.
Consistency over novelty: Walker does not frequently change exercises. He finds movements that work for his structure and progressively overloads them over time rather than constantly rotating to new variations. This approach maximizes adaptation to specific movement patterns.
Squeeze and contraction focus: Rather than simply moving weight from point A to point B, Walker emphasizes peak contractions and controlled eccentric phases. The 12-15 rep range supports this by keeping the weight manageable enough for proper execution while delivering sufficient volume for muscle growth.
High frequency back training: Hitting back across three separate sessions per week reflects Walker’s strategy to build the width and thickness needed to compete at the highest level of the Open bodybuilding division.
Competition History
| Year | Show | Placement |
|---|---|---|
| 2013 | NPC Eastern USA (Teen) | 1st |
| 2015 | NPC Northeast Summer Classic | 1st |
| 2016 | NPC South Jersey Championships (Heavyweight) | 1st |
| 2019 | NPC South Jersey Championships (Heavyweight) | 1st |
| 2019 | NPC USA Championships (Super Heavyweight) | 2nd |
| 2020 | NPC North American Championships | 1st (Pro Card) |
| 2020 | Chicago Pro | 4th |
| 2021 | New York Pro | 1st |
| 2021 | Arnold Classic | 1st |
| 2021 | Mr. Olympia | 5th |
| 2022 | Mr. Olympia | 3rd |
Walker’s trajectory from earning his Pro Card at the 2020 North Americans to winning the Arnold Classic just months later is one of the fastest rises in modern IFBB history. His 3rd place Olympia finish in 2022 established him as a consistent threat for the sport’s biggest title.
The Bottom Line
The Nick Walker workout routine demonstrates that machine-based, high-rep training can build a world-class physique when executed with consistency, intensity, and progressive overload.
- His unconventional 6-day split (four upper body days and two leg days with back distributed across three sessions) reflects the specialization needed to compete at the top of the IFBB Open division.
- Combined with a high-volume diet of six meals per day centered on lean protein and jasmine rice, Walker’s approach prioritizes simplicity and repeatability over novelty.
- The key takeaway from the Nick Walker training philosophy is clear: find what works, progressively overload it, and do not change course for the sake of change.
