post Nick Walker's Workout & Diet (Unleash Monster Strength)

Nick Walker's Workout & Diet (Unleash Monster Strength)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: February 15, 2024
Our content is meticulously researched and reviewed by an expert team of fact checkers and medical professionals. They ensure accuracy, relevance, and timeliness using the latest reputable sources, which are cited within the text and listed at the end of the article. Before publication and upon significant updates, we confirm factual accuracy, committed to providing readers with well-informed content. Learn more.

Nick Walker, a 2023 Mr. Olympia 3rd place finisher, has recently shared a video showcasing his morning routine.

Intrigued by his commitment to optimizing his training techniques and nutrition, I decided to delve deeper into his YouTube channel, where he generously shares many insightful videos.

As a personal trainer with a decade of experience, I have consistently sought opportunities to refine and enhance workout routines for my clients and myself, constantly striving for exciting changes.

Nick Walker's relentless pursuit of finding the most effective exercises resonates with me, compelling me to dedicate several hours of research to analyze his workout routine and diet plan.

Celebrity Stats

  • Age: 29
  • Height: 5’7”
  • Weight: 277 lbs

Nick Walker’s Workout Routine

A person doing Nick Walker's workout at the gym

Monday (Biceps and Chest exercises)

  • Chest press - 3 sets of 12 reps
  • Machine chest flys - 3 sets of 12 reps
  • Bicep curls - 3 sets of 12 reps
  • Cable curls - 3 sets of 12 reps
  • Preacher curls - 3 sets of 12 reps
  • Cable crossover - 3 sets of 12 reps

Related Article: Biceps and Chest Exercises

Tuesday (Upper Back, Shoulders, and Triceps)

  • Machine row - 3 sets of 12 reps
  • Reverse fly on pec deck - 3 sets of 12 reps
  • Cross cable pushdown - 3 sets of 12 reps
  • Cable seated wide-grip row - 3 sets of 12 reps
  • Dumbbell press - 3 sets of 12 reps
  • Lateral raise - 3 sets of 12 reps
  • Dip machine - 3 sets of 12 reps

Related Article: Shoulder and Triceps Exercises

Wednesday (Arms exercises)

A person doing arm workouts at the gym
  • Barbell curls 21s - 3 sets of 7 reps
  • 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

Related Article: The Best Arm Exercises

Thursday (Back Exercises)

  • Lat pulldowns - 3 sets of 10 reps
  • Chest-supported T-bar rows - 3 sets of 10 reps
  • Cable rows - 3 sets of 10 reps
  • Cable pushdowns - 3 sets of 12 reps
  • Back extension - 3 sets of 12 reps
  • Assisted pull-ups - 1 set of 20 reps
  • Power tower leg raises - 3 sets of 12 reps

Related Article: Back Exercises

Friday (Quads)

A person doing squat workouts at the gym
  • Hack squats - 3 sets of 12 reps
  • Thigh abductors - 3 sets of 12 reps
  • Leg press - 3 sets of 12 reps
  • Leg extensions - 3 sets of 12 reps
  • Sissy squats - 3 sets of 12 reps
  • Walking lunges or Bulgarian split squats - 3 sets of 12 reps

Related Article: The Best Quad Exercises

Saturday (Hamstrings and Calves)

  • Leg curls - 3 sets of 12 reps
  • Seated hamstring curl - 3 sets of 12 reps
  • Hip thrusts - 3 sets of 12 reps
  • Deadlifts - 3 sets of 12 reps
  • Straight leg calf raises - 3 sets of 12 reps
  • Lat pulldowns - 3 sets of 12 reps

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“I got caught up in doing too much volume, aka junk volume. Now just focusing on making every rep count and really controlling that eccentric rep. Whether it’s with 1 or 2 sets). I know people say the pump doesn’t determine whether your workout was good or not. But for me if I get really pumped off 1 set, that just may be all I do.”

- Nick Walker, Bodybuilder

Workout Principles

A person doing barbell curl workouts

Drawing from my experience, I've found that dividing workouts into six sessions, similar to Walker's approach, allows for focused attention on one to two muscle groups each session.

The initial four sessions predominantly target his upper body, as demonstrated earlier, while the remaining two sessions prioritize leg exercises with a touch of back-focused movements.

This enables him to engage his back muscles thrice weekly, ensuring maximum strength development and muscle mass.

It is evident that Nick's training routine is not for new gym enthusiasts, catering to the needs of a highly dedicated athlete.

According to a study published by the National Institutes of Health (NIH), intense workouts and commitment to strict diets are integral components of his regimen, contributing to remarkable physique [1].

Nick's journey in competitive bodybuilding commenced with his participation in the 2013 NPC Eastern USA Championships, where he won seventh place in the Men's Novice Light Heavyweight division.

Demonstrating remarkable progress, he made impressive strides and achieved a noteworthy accomplishment by winning the Arnold Classic in 2021.

He also secured a fifth-place ranking at the Mr. Olympia competition that same year.

More recently, he attained third place in the Mr. Olympia competition, solidifying his position among the top athletes in the industry.

“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.”

- Nick Walker, Professional Bodybuilder

Nick Walker Diet Plan (4567 calories)

A high calorie meal with chicken rice

Meal 1 

  • Bowl O’ Gainz – Grammy’s Strawberry Candy
  • Chicken, onions, pepper, and string beans
  • Bananas, blueberry, and almond butter

Meal 2

  • Intra-workout drink with 40g of Raw Essential Amino Acids (pineapple flavor), 20g of Raw Pump pre-workout (pineapple flavor), 60g of Raw Intra-Workout (lemon flavor)
  • 20g of quality creatine

Meal 3

  • Rice
  • 99% fat-free ground turkey, onions, peppers, ground cinnamon, garlic
  • Two eggs, garlic

Meal 4

  • Jasmine rice
  • Chicken, peppers, macadamia nut oil, cinnamon, garlic

Meal 5

  • Jasmine rice
  • Chicken, peppers, macadamia nut oil, cinnamon, garlic

Meal 6

  • Chicken, onions, almond butter
  • Supplements - magnesium, vitamin C, PepZin GI

What Supplements Does Nick Walker Take?

A buff male holding supplements

Based on my first-hand experience, incorporating supplements like calcium, quality magnesium, heart support, bergamot, liver support, daily greens, whey protein, l-carnitine, green tea leaf extract, blood pressure support, vitamins A, C, D, B6, K2+D3, as taken by Nick Walker, can significantly enhance overall health and performance.

Nick’s supplement stack also includes the following:

  • Immune Multi by Supplement Giant - This supplement contains thiamin, riboflavin, niacin, folate, biotin, pantothenic acid, choline, calcium, magnesium, l-carnitine, green tea leaf extract, and zinc.
  • Turmeric - According to insights form the National Institutes of Health (NIH), turmeric is proven to reduce inflammation and oxidative stress, and improve cardiovascular health due to the presence of curcumin [2].
  • Omega-3 - Research published by the National Institutes of Health (NIH), confirms that supplementing with omega-3 can promote protein synthesis and enhance recovery [3].
  • Collagen - Per a study published by the National Institutes of Health (NIH), it is suggested that when combined with strength training, collagen improves body mass and strength [4].
  • Glutamine - According to information from the National Institutes of Health (NIH), glutamine supplementation has been proven to reduce fatigue [5].

FAQs

How Many Calories Does Nick Walker Eat a Day?

Nick Walker takes around 4000 calories a day to support his intense training routine. He ensures the energy and nutrients necessary for optimal muscle growth by fueling his body with ample calories.

How Many Sets Does Nick Walker Do?

Nick Walker does one to three sets of eight to fifteen repetitions each. Nick allows himself a brief respite of fifteen seconds between sets to maximize his workout efficiency and have enough energy for the next set.

Add a High-Quality Protein Powder for Maximum Muscle Gains

If you aspire to develop a physique akin to Nick Walker's, tailor your fitness regimen to your specific training objectives and experience level.

Note that Nick's workout routine may not suit beginners. If you are new to the gym, you can still benefit from this workout by selecting a subset of the exercises and gradually increasing the weight as you progress.

In addition to a well-structured training routine, consider incorporating one of the protein powders listed below to optimize your muscle growth:

Our tests have indicated that these supplements can aid in enhancing recovery and provide the necessary protein content to support muscle development.


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4617900/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8428303/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742725/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566884/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520936/
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