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” might be headed again to the Olympia stage this yr. The bodybuilder just lately shared his quad dominant leg day exercise, and he’s wanting like a real mutant.
Walker final competed at Mr. Olympia in 2022 however he did place first within the 2024 New York Professional earlier than deciding to take a while out to reset. With the Pittsburgh Professional simply weeks away, the Males’s Open competitor is all about including mass to these already humongous quads. Right here is his exercise, shared by way of 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 way 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 (targeted), at present we’re doing extra quads.”
For the aim of limbering up, The Mutant explains that for any of his leg exercises, he at all times begins with a hamstring train. “I simply personally consider that helps heat up the knees, get all the pieces activated,” he observes. The warmup weapon of alternative 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. “Sluggish and managed, contract exhausting,” advises the athlete. Walker really completes an everyday hack squat, after which a linear hack squat variation that’s extra akin to the leg press to crush these 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 is best to,” he says. The Mutant ends on calf raises and says that since he’s hitting his legs exhausting, 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, moderately than becoming full failure, to keep away from damage and “an excessive amount of fatigue.” The Mutant additionally likes to chill down with a stroll on the treadmill to remain “unfastened.” Walker says that this leg day exercise gave him a reasonably good pump, so be certain you attempt it in your subsequent quad dominant leg day.!
Watch Nick Walker’s full quad dominant leg day exercise
