This is how Nick Walker is preparing for Mr. Olympia 2025

IFBB professional bodybuilder Nick Walker, nicknamed "The Mutant", is leaving nothing to chance in his preparation for the prestigious Mr. Olympia 2025 competition. After an enforced hiatus and a triumphant return, crowned by victory at the New York Pro 2025, Walker is changing his training strategy. Forget lifting extremely heavy weights.

Walker decided to focus on a combination of high volume work and rest-pause set techniques. The goal is to maximize muscular hypertrophy through pumping and perfecting muscle feel, not just moving as much weight as possible. This shift in philosophy comes after a series of injuries that forced him to rethink his approach and listen more to his body.

"I realized that I can get incredible results with lighter weight as long as I focus on perfect contraction and stretch," Walker explains. "It's not always about ego and heavy weights."

Detailed Push Day Training Schedule

Below we've broken down Nick's full breakdown of his recent push day workout (chest, shoulders, triceps) that he shared with his fans:

Pec-Deck (Machine Fly)

5 sets of 15-20 reps (last set with rest-pause)

Walker starts with an isolation exercise to activate and prime the pectoral muscles before moving on to heavier push-ups.

Incline Converging Press (Incline Bench Press)

4 sets of 15-20 reps (last set with rest-pause)

This machine allows him to achieve great stretching and strong contractions without excessive stress on the joints.

Presses on a flat bench machine (Flat Machine Press)

4 sets of 15-20 reps (last set with rest-pause)

Walker debunks the myth that high reps can't build mass. He recalls an example from the gym where he saw a man with a huge chest doing only sets of 225 pounds for 15 reps.

Seated Side Raise

3 sets of 15-20 reps (last set with rest-pause)

The key is slow and controlled form for maximum targeting of the mid deltoid muscles.

Standing Side Raise

3 sets of 15-20 reps (last two sets with rest-pause)

This variation provides the muscle with a different stimulus and emphasizes full range of motion.

Superseries: EZ-axis pulldowns and Triceps Extensions

5 sets of 20 reps (last set with rest-pause)

The superseries at the end of the workout is used to get the triceps perfectly pumped and burn extra calories, which is key in preparing for competition. This approach prevents him from using too heavy weight and forces him to focus purely on muscle work.

The road to the title

Nick Walker is confident that this new approach with more volume and intelligent techniques will help him bring lifetime form to the Mr. Olympia 2025 stage. His determination and willingness to adapt his training show that he is ready to do his best to win the most valuable trophy in professional bodybuilding.