Nick Walker Reveals His Back Workout Routine For 2025 Mr. Olympia

To begin his 2025 Mr. Olympia back Workout session, Nick Walker focuses on the same principle he applies to chest: controlled stretching. This sets the tone for the rest of the workout. According to him, building an elite back starts with choosing the right movement to open up the muscle fibers.

In his own words:

“I like to start with a flye. Stretches out the chest, allowing for better contractions. For back, I start with a stretching movement,” Walker explained.

Next, he stresses the importance of understanding one’s own biomechanics. He believes that even perfect execution can fall short if the exercise doesn’t match the athlete. Therefore, he encourages lifters to experiment and adjust.

He adds:

“If you’re not growing and executing everything else properly, it’s probably exercise selection. Choose the movements that work best for you.”

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Nick Walker Back Workout For 2025 Mr. Olympia

Lets dive into the Walker Back workout for Olympia below:

Exercise	Focus Area
Stiff Arm Cable Pulldowns	Lat Isolation / Warm-up
Machine Chest Supported T-Bar Rows	Mid-Back Compound Row
Machine Bent-Over Rows	Full-Back Compound Pull
One-Arm Lat Pulldowns	Unilateral Lower Lats
Reverse Cable Flyes	Rear Delts
Machine ROM Lateral Raises	Medial Delts
Cable Curls	Biceps
Machine Preacher Curls	Biceps Peak
Hanging Leg Raises	Core / Lower Abs

Stiff-Arm Cable Pulldowns

Walker starts with a key isolation movement to warm up the lats and activate the mind-muscle connection.

First, Walker begins his session with stiff-arm cable pulldowns. This movement allows for a full stretch and focused contraction. More importantly, it primes the lats before any heavy pulling.

He emphasizes the technique:

“Hard stretch, pause at the top, squeeze at the bottom, burn them out, get a good stretch.”

Next, Walker points out that heavy weight isn’t the goal here. Instead, he prioritizes form and consistency. His aim is full control over each rep.

Finally, he performs three sets of 15 reps, using this movement as a warm-up before progressing into more compound work.

Machine Chest Supported T-Bar Rows

Walker shifts into a heavier compound row while maintaining his focus on form and tension.

Next in the session, Walker moves on to machine chest-supported T-bar rows. He selects this movement to eliminate lower back involvement and drive the contraction through the lats.

Then, he maintains consistent tension throughout the set. Time under tension, he notes, is one of the best tools for both size and strength gains.

Finally, by rounding the upper back slightly, Walker adds mobility benefits while hitting a greater range of fibers in the mid-back.

Machine Bent-Over Rows & One-Arm Lat Pulldowns

Walker combines bilateral and unilateral movements for maximum lat development and symmetry.

Now, Walker transitions into machine bent-over rows. He sets his feet hip-width apart and uses a semi-neutral grip. Again, the stretch and contraction guide his tempo.

Next, he focuses on the squeeze at the top of each rep. Control remains key — not just moving the weight but owning each part of the lift.

Then, Walker follows up with one-arm lat pulldowns. He singles out cables as especially effective.

“This hits the lower lat pretty well… Anything for me, cable-wise, works every time.”

This unilateral work helps correct muscular imbalances and reinforces the mind-muscle connection.

Reverse Cable Flyes & Machine ROM Lateral Raises

Walker targets his delts to support overall back thickness and width.

Then, Walker isolates his rear delts using reverse cable flyes. This part of the back often gets overlooked, but he makes it a priority.

After that, he moves to a range-of-motion (ROM) lateral raise machine to stimulate the medial delts. Both movements contribute to width and create the illusion of a larger back.

Finally, by finishing his pull session with shoulder work, Walker ensures his upper body stays balanced and complete from all angles.

Cable Curls, Machine Preacher Curls, & Hanging Leg Raises

Walker closes the session with biceps and abs to round out his pull-day volume.

Now that the back work is done, Walker shifts to arms. He starts with cable curls to hit the biceps with constant tension. Then he adds preacher curls to build peak.

To wrap the day, he finishes with core work. His preferred movement? Hanging leg raises.

“I only do one ab movement per day,” Walker concludes.

With three sets of 20 reps, he targets the lower abs. It’s a simple but consistent approach.

Colosseum Strength will continue provides updates on Nick Walker back and other workout for 2025 Mr. Olympia.

Watch Nick Walker Back Workout Guide for 2025 Mr. Olympia below:

References

Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
Burd, N. A., Andrews, R. J., West, D. W., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G., Gibala, M. J., Potvin, J. R., Baker, S. K., & Phillips, S. M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. The Journal of physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7

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Nick Walker is preparing for his 2025 Mr. Olympia return with laser focus on back workout. Recently, he placed second at the Pittsburgh Pro and then won the New York Pro. As a result, he earned his Olympia qualification. Now, with the big show in sight, Walker has shared his full back training plan. First, he emphasizes deep stretches and tight contractions. Next, he selects movements that best target his lats and rear delts. Finally, he finishes each session with core and arm work to complete his physique.

Featured Image – Nick Walker Reveals His Back Workout Routine For 2025 Mr. Olympia – Credit: @nick_walker39 (Instagram)

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Nick Walker Reveals His Back Workout Routine For 2025 Mr. Olympia

Nick Walker outlines the principles behind his 2025 Mr. Olympia prep training routine, emphasizing stretch and control.

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Nick Walker Reveals His Back Workout Routine For 2025 Mr. Olympia

Nick Walker outlines the principles behind his 2025 Mr. Olympia prep training routine, emphasizing stretch and control.

“I like to start with a flye. Stretches out the chest, allowing for better contractions. For back, I start with a stretching movement,” Walker explained.

“If you’re not growing and executing everything else properly, it’s probably exercise selection. Choose the movements that work best for you.”

Nick Walker Back Workout For 2025 Mr. Olympia

Stiff-Arm Cable Pulldowns

“Hard stretch, pause at the top, squeeze at the bottom, burn them out, get a good stretch.”

Machine Chest Supported T-Bar Rows

Machine Bent-Over Rows & One-Arm Lat Pulldowns

“This hits the lower lat pretty well… Anything for me, cable-wise, works every time.”

Reverse Cable Flyes & Machine ROM Lateral Raises

Cable Curls, Machine Preacher Curls, & Hanging Leg Raises

“I only do one ab movement per day,” Walker concludes.

Watch Nick Walker Back Workout Guide for 2025 Mr. Olympia below:

References

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