Nick Walker Workout Routine: Complete Training Split & Diet Plan
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Nick Walker, known as “The Mutant,” has become one of professional bodybuilding’s most talked-about athletes. His massive physique and impressive competition results have fans and aspiring bodybuilders eager to understand exactly how he trains.
Nick Walker currently follows a 5-day training split that prioritizes legs and chest twice per week, using volume cycling techniques to maximize muscle growth while allowing adequate recovery.
I’ve spent considerable time studying his training approach through his YouTube channel, interviews, and competition footage. What stands out is how his routine has evolved, particularly since switching coaches from Matt Jansen to Kyle Wilkes in 2026.
In this guide, I’ll break down Nick Walker’s complete workout routine, including his updated 5-day split, diet plan, supplements, and the training philosophy that built one of bodybuilding’s most impressive physiques.
Who Is Nick Walker?
Nick Walker is an American IFBB Professional League bodybuilder competing in the Men’s Open division. Born on August 2, 1994, in New Jersey, Walker has rapidly risen through the bodybuilding ranks to become one of the sport’s most recognizable figures.
His nickname “The Mutant” comes from his freaky muscle density and massive arm development. Walker’s arms measure an incredible 24 inches, making them among the largest in professional bodybuilding today.
Nick Walker’s Physical Stats
| Measurement | Stat |
|---|---|
| Height | 5’7″ (170 cm) |
| Competition Weight | 250-260 lbs (113-118 kg) |
| Off-Season Weight | 270-285 lbs (122-129 kg) |
| Arms | 24 inches |
| Chest | 58 inches |
| Waist | 32 inches |
| Thighs | 32 inches |
Walker earned his IFBB Pro card in 2020 and immediately made waves by winning major competitions. His combination of size, conditioning, and overall mass has positioned him as a legitimate threat to take the Mr. Olympia title.
Nick Walker’s Training Philosophy
Nick Walker’s training philosophy centers on volume cycling and progressive overload while prioritizing muscle connection over ego lifting. His approach has evolved significantly over the years, especially since working with different coaches.
Understanding his training principles helps explain why his routine looks the way it does.
Volume Cycling Approach
Volume cycling involves strategically varying training volume throughout different phases. Nick doesn’t train at maximum volume year-round.
During the off-season, he focuses on building phases with higher volume. As competition approaches, volume decreases while intensity increases.
This approach prevents overtraining and allows for continuous progress. Based on my analysis of his training content, Nick typically runs 4-6 week phases before adjusting volume and intensity parameters.
Coach Influence on Training
Nick Walker’s training has been shaped by several elite coaches. He worked with Matt Jansen for years, developing much of his foundational training approach.
In 2026, Nick began working with Kyle Wilkes and Jared Feather, incorporating elements from Renaissance Periodization’s methodology. This transition brought a more systematic approach to his training, including the shift from a 6-day split to his current 5-day split.
The change allows more recovery time between sessions while still hitting priority muscle groups twice per week.
Key Training Principles
- Mind-Muscle Connection: Nick emphasizes feeling the target muscle work over moving maximum weight
- Controlled Negatives: He uses slow, controlled eccentric phases to maximize muscle damage
- Training to Failure: Working sets typically go to or near failure
- Strategic Rest: 3-4 days rest per muscle group for optimal recovery
- Exercise Variation: Regular rotation of exercises to prevent adaptation
Nick Walker’s 5-Day Training Split
Nick Walker trains 5 days per week using a split that prioritizes his legs and chest twice weekly. This represents a departure from the 6-day split many competitors use.
The 5-day approach allows more recovery time while maintaining training frequency on priority muscle groups.
Weekly Training Schedule
| Day | Focus | Primary Muscles |
|---|---|---|
| Day 1 | Push | Chest, Shoulders, Triceps |
| Day 2 | Pull | Back, Rear Delts, Biceps |
| Day 3 | Legs A | Quads, Adductors |
| Day 4 | Upper | Chest, Back (Emphasis) |
| Day 5 | Legs B | Hamstrings, Glutes |
| Day 6-7 | Rest | Recovery |
This split ensures legs and chest get trained twice per week, which are priority areas for Nick. Other muscle groups receive adequate stimulation through compound movements and dedicated work.
Nick Walker Workout Routine: Day-by-Day Breakdown
Here’s the complete breakdown of Nick Walker’s workout routine. These exercises and set/rep schemes are based on his training content and coach recommendations.
Keep in mind that Nick adjusts volume based on his current training phase.
Day 1: Push (Chest, Shoulders, Triceps)
Nick’s push day emphasizes chest development with shoulder and triceps work to finish. He typically starts with a pressing movement while his energy is highest.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Incline Barbell Press | 4 | 8-10 | Warm up thoroughly before working sets |
| Hammer Strength Chest Press | 3 | 10-12 | Squeeze at contraction |
| Cable Flyes | 3 | 12-15 | High to low and low to high variations |
| Machine Shoulder Press | 3 | 10-12 | Control the negative |
| Lateral Raises | 4 | 12-15 | Cables or dumbbells |
| Tricep Pushdowns | 3 | 12-15 | Rope or straight bar |
| Overhead Tricep Extension | 3 | 10-12 | Full stretch at bottom |
Nick focuses on getting a full stretch and contraction on each rep. He doesn’t rush through sets and maintains constant tension throughout the movement.
Pro Tip: Nick recommends starting with a few warm-up sets on pressing movements. He typically does 2-3 progressively heavier warm-up sets before his working weight.
Day 2: Pull (Back, Rear Delts, Biceps)
Pull day targets Nick’s massive back development. His back training includes both width and thickness movements to create that 3D look.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Lat Pulldowns | 4 | 10-12 | Wide grip, lean back slightly |
| Seated Cable Row | 3 | 10-12 | Close grip attachment |
| Hammer Strength High Row | 3 | 10-12 | Unilateral option for balance |
| Straight Arm Pulldowns | 3 | 12-15 | Feel the lats stretch and contract |
| Rear Delt Flyes | 4 | 12-15 | Machine or cables |
| Face Pulls | 3 | 15-20 | Shoulder health and rear delts |
| Barbell Curls | 3 | 10-12 | Strict form, no swinging |
| Hammer Curls | 3 | 10-12 | Brachialis development |
Nick’s back training emphasizes the mind-muscle connection. He pulls with his elbows rather than his hands, ensuring the lats do the work.
For biceps, he keeps the volume moderate since they receive significant work during pulling movements.
Day 3: Legs A (Quad Focus)
Nick Walker’s legs are among his standout body parts. His quad-focused leg day starts with hamstring work to warm up the knees before heavy quad movements.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Seated Hamstring Curl | 3 | 12-15 | Warm-up for knees |
| Leg Press | 4 | 10-15 | Feet medium width, full range |
| Hack Squat | 4 | 10-12 | Deep stretch at bottom |
| Leg Extension | 4 | 12-15 | Squeeze hard at top |
| Walking Lunges | 3 | 12-14 each leg | Bodyweight or light dumbbells |
| Adductor Machine | 3 | 15-20 | Inner thigh development |
Nick has spoken about the importance of including adductor work. His inner thigh development adds to the overall mass of his legs.
He typically uses moderate weight with controlled form rather than maxing out on leg press or hack squat.
Day 4: Upper Body (Chest and Back Emphasis)
The second upper body day hits chest and back again with different exercise variations. This double frequency helps Nick maintain his massive upper body.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Flat Dumbbell Press | 4 | 10-12 | Different angle from Day 1 |
| Machine Chest Press | 3 | 10-12 | Constant tension |
| Pec Deck | 3 | 12-15 | Full stretch and squeeze |
| T-Bar Row | 4 | 10-12 | Thickness focus |
| One Arm Dumbbell Row | 3 | 10-12 | Unilateral for balance |
| Cable Pullovers | 3 | 12-15 | Lat isolation |
| Cable Lateral Raises | 3 | 12-15 | Side delt maintenance |
This session uses slightly less volume than Day 1 and Day 2. The goal is to provide additional stimulus without overreaching.
Nick varies his exercise selection to hit the muscles from different angles compared to earlier in the week.
Day 5: Legs B (Hamstring and Glute Focus)
The second leg day shifts focus to the posterior chain. Nick ensures his hamstrings and glutes receive dedicated attention.
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Lying Hamstring Curl | 4 | 10-12 | Squeeze at contraction |
| Romanian Deadlift | 4 | 10-12 | Stretch the hamstrings fully |
| Bulgarian Split Squat | 3 | 10-12 each | Glute emphasis |
| Hip Thrust | 3 | 12-15 | Barbell or machine |
| Stiff Leg Deadlift | 3 | 10-12 | Lighter weight, feel the stretch |
| Abductor Machine | 3 | 15-20 | Hip stability |
Nick pays close attention to hamstring development. Many bodybuilders neglect this area, but properly developed hamstrings complete the leg package.
He uses both hip hinge and knee flexion movements to hit the hamstrings from multiple angles.
Recovery Note: After two leg sessions and three upper body sessions, Nick takes two full rest days. This recovery period is essential for growth.
Nick Walker’s Diet Plan
Nick Walker’s diet supports his massive frame and intense training. His approach focuses on whole foods, adequate protein, and strategic carbohydrate timing.
Diet is arguably as important as training for building a physique like Nick’s. Here’s what a typical day of eating looks like for The Mutant.
Full Day of Eating
| Meal | Foods | Purpose |
|---|---|---|
| Meal 1 (Morning) | Whole eggs, egg whites, oatmeal, blueberries | Start the day with protein and complex carbs |
| Meal 2 (Mid-Morning) | Ground turkey, jasmine rice, vegetables | Lean protein with fast-digesting carbs |
| Meal 3 (Pre-Workout) | Chicken breast, jasmine rice, spinach | Energy for training |
| Meal 4 (Post-Workout) | Protein shake, rice cakes, honey | Fast protein and carbs for recovery |
| Meal 5 (Evening) | Steak or salmon, sweet potato, asparagus | Quality protein and nutrients |
| Meal 6 (Before Bed) | Chicken, jasmine rice, peanut butter | Slower digesting meal for overnight recovery |
Key Diet Principles
- Protein Priority: Nick consumes approximately 1-1.2 grams of protein per pound of body weight daily
- Carb Timing: Higher carbs around training, moderate throughout the day
- Food Quality: Emphasis on whole, unprocessed foods
- Consistency: Same meals with slight variations for simplicity
- Hydration: At least one gallon of water daily
Nick has mentioned his love for jasmine rice, which appears in multiple meals. It’s a fast-digesting carb source that provides energy without causing digestive issues.
Peanut butter and other healthy fats help him reach calorie targets in the off-season without excessive meal volume.
Nick Walker’s Supplement Stack
While nutrition forms the foundation, Nick Walker uses supplements to fill gaps and enhance performance. His supplement sponsors include Hosstile and Revive.
Here’s what supplements Nick incorporates into his regimen based on his content and sponsor information.
Daily Supplements
- Protein Powder: Whey protein post-workout and throughout the day to hit protein targets
- Pre-Workout: Hosstile pre-workout for energy and focus during training
- Creatine Monohydrate: 5 grams daily for strength and muscle fullness
- Multivitamin: Comprehensive vitamin and mineral coverage
- Omega-3 Fish Oil: Joint health and inflammation management
- Glutamine: Recovery support
- Digestive Enzymes: Help with processing high food volume
- Collagen: Joint and connective tissue support
Supplement Timing
| Time | Supplements |
|---|---|
| Morning | Multivitamin, Omega-3, Collagen |
| Pre-Workout | Pre-workout, Creatine |
| Post-Workout | Protein powder, Glutamine |
| With Meals | Digestive Enzymes |
It’s worth noting that supplements are exactly that: supplementary to a solid nutrition and training foundation. Nick’s physique comes primarily from years of dedicated training and eating.
Nick Walker’s Bodybuilding Career
Nick Walker’s competition record demonstrates the effectiveness of his training approach. His rapid rise through professional bodybuilding has been impressive.
Career Timeline
- 2020: Earned IFBB Pro card
- 2021: Won the New York Pro (professional debut)
- 2021: Won the Arnold Classic – major breakthrough victory
- 2021: 5th place at Mr. Olympia (rookie year)
- 2022: 3rd place at Mr. Olympia
- 2026: Continuing to improve and chase the Olympia title
Nick’s Arnold Classic victory in 2021 announced him as a legitimate threat to the established order. His combination of size and conditioning in a relatively short career is remarkable.
His comeback after taking time off has shown continued improvement, with many fans believing he can eventually win the Mr. Olympia title.
How to Adapt Nick Walker’s Routine?
Nick Walker is a professional bodybuilder with years of training experience. Copying his exact routine may not be appropriate for everyone.
Here’s how to adapt his approach based on your experience level.
For Beginners
- Start with 3-4 training days instead of 5
- Reduce sets per exercise by 30-40%
- Focus on learning proper form before adding intensity
- Use lighter weights with controlled tempos
- Prioritize recovery and sleep
For Intermediate Lifters
- Can follow the 5-day split but with reduced volume
- Focus on progressive overload over time
- Pay attention to recovery signals
- Consider alternating between higher and lower volume phases
Recovery Recommendations
- Sleep: Aim for 7-9 hours nightly
- Nutrition: Eat adequate protein and calories
- Active Recovery: Light walking or stretching on rest days
- Listen to Your Body: Take extra rest if needed
Important: Professional bodybuilders have different recovery capabilities and resources. Adjust any routine based on your individual response and recovery capacity.
Frequently Asked Questions
How many days a week does Nick Walker workout?
Nick Walker currently trains 5 days per week using a split that prioritizes legs and chest twice weekly. He allows 3-4 days of rest per muscle group before training it again. This approach differs from the 6-day split he used earlier in his career.
What techniques does Nick Walker use?
Nick Walker uses volume cycling, controlled negatives, and training to or near failure on working sets. His techniques include mind-muscle connection focus, strategic exercise selection, and progressive overload. He emphasizes feeling the muscle work over moving maximum weight.
What does Nick Walker eat in a day?
Nick Walker eats 6 meals daily including chicken, ground turkey, steak, eggs, jasmine rice, sweet potatoes, vegetables, and peanut butter. He prioritizes whole foods with adequate protein at each meal, consuming approximately 1-1.2 grams of protein per pound of body weight.
What supplements does Nick Walker take?
Nick Walker takes protein powder, pre-workout (Hosstile), creatine monohydrate, multivitamins, omega-3 fish oil, glutamine, digestive enzymes, and collagen. He times supplements around training and meals for optimal absorption and benefit.
Who is Nick Walker’s coach?
Nick Walker currently works with Kyle Wilkes and Jared Feather, incorporating elements from Renaissance Periodization’s methodology. He previously worked with Matt Jansen, who helped develop much of his foundational training approach during his early pro career.
How did Nick Walker get so big?
Nick Walker built his massive physique through years of consistent heavy training, proper nutrition, adequate recovery, and working with elite coaches. His dedication to the sport, strategic volume cycling, and focus on progressive overload have contributed to his exceptional muscle development.
Final Thoughts
Nick Walker’s workout routine represents years of refined training knowledge applied consistently. His 5-day split with emphasis on legs and chest twice weekly, combined with volume cycling principles, has built one of the most impressive physiques in professional bodybuilding.
The key takeaway is that success comes from consistency, proper recovery, and listening to your body rather than simply copying exact exercises and rep schemes.
Whether you’re looking to build serious muscle or simply understand how elite athletes train, Nick Walker’s approach offers valuable insights into what it takes to compete at the highest levels of bodybuilding.
Disclaimer: This article is for informational purposes only and does not constitute medical or fitness advice. Always consult with a qualified healthcare provider or certified fitness professional before starting any new exercise program. Professional bodybuilders have unique training backgrounds and recovery capabilities that may not be appropriate for recreational athletes.
