Nick Walker is heading into the 2025 Pittsburgh Professional with quite a bit to show, but when his present progress is something to go by, “The Mutant” may very well be headed again to the Olympia stage this yr. The bodybuilder lately shared his quad dominant leg day exercise, and he’s trying like a real mutant.
Walker final competed at Mr. Olympia in 2022 however he did place first in the 2024 New York Pro earlier than deciding to take a while out to reset. With the Pittsburgh Professional simply weeks away, the Men’s Open competitor is all about including mass to these already humongous quads. Here is his workout, shared via the HD Muscle YouTube channel.
Nick Walker’s Quad-Dominant Leg Day Exercise
Intention for two to three units, 10 to 12 reps, working with a weight that’s 80-90% towards failure.
- Leg Extensions (warmup)
- Hack Squats
- Body weight Strolling Lunge (goal for 20 strides per leg)
- Abductor Machine
- Calf Raises
Exercise Breakdown
“That is the three-week-out leg day,” defined Walker as he walked us by means of this epic exercise forward of the all-important Pittsburgh Professional. “Extra quad dominant. We do legs twice per week, Mondays and Fridays. Monday will probably be extra hamstring (centered), at the moment we’re doing extra quads.”
For the aim of limbering up, The Mutant explains that for any of his leg workouts, he at all times begins with a hamstring train. “I simply personally imagine that helps heat up the knees, get all the things activated,” he observes. The warmup weapon of selection right here is the leg extension.
Shifting on to the working units, the big bodybuilder begins with the seated leg curl, after which the hack squat. “Gradual and managed, contract onerous,” advises the athlete. Walker truly completes an everyday hack squat, after which a linear hack squat variation that’s extra akin to the leg press to crush those quads from all angles. Then it’s on to the body weight strolling lunges. “By no means underestimate body weight lunges,” says the massive man. The abductor machine is subsequent and can add additional width and mobility to his hips and thighs.
For his finisher, Walker throws in a ultimate glute motion, “as a result of I simply really feel like it’s best to,” he says. The Mutant ends on calf raises and says that since he’s hitting his legs onerous, the exercise doesn’t must be too lengthy, so he retains it easy. He’s additionally an advocate of coaching in the direction of failure, slightly than becoming full failure, to keep away from harm and “an excessive amount of fatigue.” The Mutant additionally likes to chill down with a stroll on the treadmill to remain “free.” Walker says that this leg day exercise gave him a fairly good pump, so ensure you strive it in your subsequent quad dominant leg day.!
Watch Nick Walker’s full quad dominant leg day workout
