Nick Walker’s Workout Routine and Diet Plan

Nick Walker is a well-known professional bodybuilder in the current scene of bodybuilding. He competes in the open division of bodybuilding.

Owing to his monstrous physique, he went on to win the 2021 Arnold Classic and also secured second place at Mr.Olympia 2022.

Nick Walker has been nicknamed “The Mutant” and his insane physical development justifies it as well. So let’s get to know what goes into Nick Walker’s workout routine and diet plan that gives him the bestial physique that he is known for.

Nick Walker’s Workout Principles

Nick stands tall at 5 feet 7 inches and his bodyweight lies between 250-300 pounds. To work on building up his monstrous muscle mass, he relies on a well-structured workout program.

Nick Walker’s workout plan primarily consists of intense weight training and a little bit of cardio. The former lets him gain monstrous muscle size whereas the latter burns off excess fat from his frame and makes him appear leaner and shredded.

Nick Walker’s Workout Routine

By looking at Nick’s insane physical development, one can easily get a clear idea that this man must be training like a freak. And that’s absolutely true as well.

Nick Walker’s workout routine incorporates a variety of exercises to train from different angles. This enables him to stimulate his muscles adequately which boosts his overall muscle growth.

In each of his training sessions, Nick ensures to train 2-3 muscle groups. Usually, he hits most of his muscle groups just once a week. And this is because the intensity with which he trains subjects his muscles to great stress.

Hence, giving them one week of recovery becomes imperative which facilitates growth.

Now, let’s find out what all exercises are there in Nick Walker’s workout routine:-

Day 1- Chest and biceps

• Machine incline leverage press- 4 sets of 8-12 reps
• Machine chest flys- 3 sets of 12 reps
• Neutral grip machine chest press- 4 sets of 10 reps
• Machine chest press- 4 sets of 8-10 reps
• Cable crossovers- 3 sets of 12-15 reps
• Machine preacher curls- 3 sets of 10-12 reps
• Cable curls- 3 sets of 12 reps
• Barbell curls- 2 sets of 21s

Day 2- Upper back, shoulders, and triceps

• Seated wide-grip cable rows- 4 sets of 12 reps
• Machine rows- 4 sets of 10 reps
• Reverse pec deck flys- 3 sets of 15 reps
• Seated dumbbell press- 4 sets of 10-12 reps
• Machine lateral raises- 3 sets of 15 reps
• Machine overhead press- 3 sets of 8-10 reps
• Cable lateral raises- 3 sets of 12 reps
• Dip machine- 4 sets of 10-12 reps
• Cross cable pushdowns- 3 sets of 12 reps

Day 3- Arms

• Barbell curls- 2 sets of 21s
• Tricep cable pushdowns- 3 sets of 12 reps
• Cable curls- 3 sets of 10-12 reps
• Dip machine- 3 sets of 10-12 reps
• Machine preacher curls- 3 sets of 12 reps
• Cross cable pushdowns- 3 sets of 12 reps
• Hammer curls- 1 set of 30 reps
• Incline overhead dumbbell extensions- 1 set of 30 reps

Day 4- Back

• Straight-arm cable pushdowns- 3 sets of 12 reps
• Lat pulldowns- 4 sets of 8-10 reps
• Chest-supported T-bar rows- 4 sets of 10-12 reps
• Supinated grip low machine rows- 3 sets of 10-12 reps
• Seated cable rows- 4 sets of 10 reps
• Assisted pull-ups (in rest pause style)- 1 set of 20 reps
• Weighted back extensions- 3 sets of 12-15 reps
• Power tower leg raises- 3 sets of 15 reps

Day 5- Quadriceps

• Leg extensions- 3 sets of 12-15 reps
• Leg press- 4 sets of 10-12 reps
• Hack squats- 4 sets of 12 reps
• Single-leg extensions- 3 sets of 12 reps
• Thigh adductors- 3 sets of 12 reps
• Walking lunges- 4 sets of 10-12 reps
• Sissy squats- 3 sets of 12 reps

Day 6- Hamstrings, glutes, and upper back

• Lying leg curls- 3 sets of 12 reps
• Seated hamstrings curls- 3 sets of 12 reps
• Standing single-leg hamstring curls- 3 sets of 12 reps
• Cable stiff-legged deadlifts- 3 sets of 12 reps
• Leg abductors- 3 sets of 10-12 reps
• High stance leg press- 4 sets of 10-12 reps
• Machine hip thrusts- 4 sets of 12-15 reps
• Lat pulldowns- 4 sets of 10-12 reps
• Machine seated straight-leg calf raises- 3 sets of 12-15 reps

Day 7- Rest

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Nick doesn’t have the habit of changing the exercises of his training program frequently. He says,

“I don’t really believe in changing exercises week to week, I like to keep progressing with the same exercises until progression seems to stall or something is just not clicking anymore, then I’ll make a change.”

Don’t go too heavy

Nick is a bodybuilder and his sport doesn’t require him to lift enormously heavy weights. Hence, on most of the exercises, he prefers to use a weight that is heavy enough to make him establish a better mind-muscle connection but not excessively heavy to mess up his exercising form. He says,

“It’s not about the weight—that comes with time. It’s about contracting the muscle the best you can.”

Rest and recovery

Nick has always given as much importance to rest periods as he gives to his training sessions. In his weekly workout routine, 1-2 days are always reserved for facilitating rest and recovery.

On those days, Nick doesn’t train at all and also tends to avoid any kind of strenuous physical activity.

Nick Walker’s Diet Plan

Nick Walker’s diet plan revolves around the basic idea which says, ‘if you want to get big, you will have to eat big’. And his monstrous physique makes it pretty obvious that he eats like a horse.

But still, Nick makes it a point to feed his body only those food items that promote muscle recovery and growth. Definitely, he consumes massive amounts of calories everyday but ensures that they all are coming from nutritious food items only.

Nick Walker’s daily meal plan consists of 6 meals. Let’s find out what all food items are included in each of them:-

Meal 1

• Steak- 224 grams
• Blueberries- 100 grams
• Cream of rice- 200 grams

Meal 2

• 99% fat-free Ground turkey- 224 grams
• Jasmine rice- 350 grams
• Avocado oil-10 grams
• Pineapple- 200 grams
• Cinnamon
• Mustard

Meal 3

• Steak
• String beans
• Jasmine rice- 350 grams
• Nut oil

Meal 4

• 99% fat-free Ground turkey- 224 grams
• Jasmine rice- 350 grams
• Pineapple- 100 grams

Meal 5

• 99% fat-free Ground turkey- 224 grams
• Jasmine rice- 350 grams
• Pineapple- 100 grams
• String beans- 100 grams

Meal 6

• 99% fat-free Ground turkey- 224 grams
• Jasmine rice- 350 grams
• Chicken
• Pineapple- 100 grams
• String beans- 100 grams

Staying hydrated

Apart from eating enormous amounts of food everyday, Nick also keeps his body well-hydrated. And to serve that purpose, he drinks plenty of water throughout the day.

Taking assistance

When it comes to structuring his nutrition plan, Nick takes the assistance of a qualified and experienced dietician. By doing so he rests assured that his daily food intake is in accordance with his training goals and that also allows him to stay on track.

Nick Walker’s Supplements

The list of supplements that Nick uses to fuel his gains is pretty long. It has numerous supplements that keep his body in great condition both on and off the season.

Nick Walker’s supplements stack includes the following:-

• Whey protein
• Omega-3s
• Multivitamins
• Glutamine
• Vitamin C
• Collagen
• Daily greens

The above-mentioned supplements have a major role to play in making Nick’s nutrition plan as complete as possible. Their inclusion ensures that it doesn’t lack any vital nutrients that facilitate muscle recovery and growth.

Some of the supplements in Nick’s supplements stack also improve his other bodily functions thereby keeping his body healthy both from the inside and the outside.

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Wrapping Up

Now before you start trying to emulate Nick Walker’s workout routine and diet plan as it is, aspiring to have a body like him, we will ask you to go slow while doing so. Nick is a pro bodybuilder who has been training for a long time.

So if you too want to build a body like him, structure your fitness regime by taking your training goals and experience into consideration. The assistance of a coach in that matter will also serve you pretty well with it.

And once you are ready with it you can move forward. Stay consistent and disciplined with following your fitness regime and it will surely serve your very best interests.