kai-greene-workout-routine

Kai Greene Is One of the Modern Era Uncrowned Mr. Olympia & People’s Favorite

Often called ‘The Predator,’ Kai Greene is one of the greatest bodybuilders of this modern era bodybuilding realm, widely popular for his incredible physique, incredibly freakish and massive back muscles, and humble nature.

Born on July 12, 1975, Leslie Kai Greene is an American retired IFBB bodybuilder who has faced a tough childhood growing up and had spent most of his young life in a foster home after being orphaned at the tender age of six.

“Bodybuilding Is an Art. Your Body Is the Canvas, Weights Are Your Brush, and Nutrition Is the Paint. We All Have the Ability to Turn a Self Portrait Into a Masterpiece.” – Kai Greene

Nonetheless, don’t let his success distract you. Kai’s life wasn’t plain sailing, he had a rough childhood growing up, and most of his youth is spent in foster homes after becoming an orphan at the tender age of six.

Kai Greene’s Training Split

Kai has been training for many years. And he’s seriously working out since his 7th grade where his English teacher had realized his potential to be a successful bodybuilder. He has undoubtedly given a lot of time and effort and likewise also followed many different bodybuilding routines. And one such is:

  • Day 1 – Monday: Chest & Calves
  • Day 2 – Tuesday: Shoulder & Forearms
  • Day 3 – Wednesday: Back
  • Day 4 – Thursday: Legs
  • Day 5 – Friday: Arms
  • Day 6 – Saturday: Rest Day
  • Day 7 – Sunday: Rest Day

Here below is Kai Greene’s training routine:

Kai Greene Workout Routine

Day 1 – Monday: Chest & Calves

ExerciseSetsReps
BB Bench Press – Flat315 – 20
DB Flys315 – 20
Bench Press – Decline315 – 20
Calf Raises – Seated410 – 15
Calf Raises – Standing410 – 15
Donkey Calf Raises410 – 15

Day 2 – Tuesday: Shoulders & Forearms

ExerciseSetsReps
Arnold Press310 – 12
BB Military Press310 – 12
Side Lateral Raises310 – 12
Front Lateral Raises310 – 12
BB Shrugs310 – 12
BB Reverse Curls – Standing48 – 12
DB Hammer Curls410 – 12
BB Wrist Curls410 – 12

Day 3 – Wednesday: Back

ExerciseSetsReps
BB Pullovers310 – 15
Lat Pulldowns310 – 15
Bent Over BB Rowing310 – 15
Seated Cable Rowing310 – 15

Day 4 – Thursday: Legs

ExerciseSetsReps
BB Squats310 – 12
Lunges410 – 12
Leg Curls – Lying 310 – 12
BB Deadlift310 – 12
Calf Raises – Seated 410 – 15
Calf Raises – Standing 410 – 15
Donkey Calf Raises410 – 15

 

Day 5 – Friday: Arms

ExerciseSetsReps
Standing Reverse Curls48 – 12
DB Hammer Curls410 – 12
Wrist Curls410 – 12
Preacher Curls412
Bicep Curls410
DB Kickbacks315 – 20
Overhead DB Triceps Extensions315 – 20
Triceps Pulldown315 – 20

 

Day 6 – Saturday: Rest Day

Day 7 – Sunday: Rest Day

Kai Greene’s Meal Plan

Here’s one example of Kai Greene’s diet plan. Like other bodybuilders, Kai also believes in having a balanced diet that includes an appropriate portion of protein, carbs, and healthy fats.

Meal 1

  • Ezekiel bread – 2 Slices
  • Egg Whites – 4
  • Scallions – 2
  • Shredded Cheddar Cheese – ¼  

Meal 2

  • Protein Powder – 2 Scoops (Vanilla Preferable)
  • Almonds – 1 Ounce
  • Vanilla Almond / Coconut Milk – 1 Cup
  • Blueberries – 1 Cup

Meal 3

  • Grilled Flank Steak – 6 Ounces
  • Cucumber – ½
  • Olive Oil – 1 Tsp
  • Ripe Tomato – 1 

Meal 4

  • Boneless Chicken Breast – 6 Ounces 
  • Walnuts & Raisins – 2 
  • Quinoa – 1/3rd Cup

Meal 5

  • Tuna Steak – 5 Ounces 
  • COD – 7 Ounces
  • Yams – 2 Medium Sized
  • Butter – 1 Tbsp
  • Parmesan Cheese – 2 Tbsp
  • Asparagus – 4 Stalks

Pre-contest Diet of Kai Greene

Meal 1

  • Steak – 16 Oz
  • Egg whites – 12
  • White Rice quart

Meal 2

  • White rice pint
  • Chicken breast – 2
  • Turkey burger

Meal 3

  • Salmon – 16 Oz
  • Green Salad (large)
  • Egg whites – 6

Meal 4

  • Steak – 16 Oz
  • Sweet Potatoes – 2

Meal 5

  • Oatmeal with Raisins – 2 Cups
  • Salmon – 16 Oz
  • Corn – 1 Cup

Meal 6

  • Avocado or Cashew – 1 Cup
  • Protein shake

Meal 7

  • Mixed vegetables – 2 cups
  • Steak – 16 Oz

Supplements

  • Creatine
  • Multivitamin
  • BCAAs

Physical Statistics of Kai Greene

  • Height – 5 Feet & 8 Inch
  • Weight – 265 – 275 Lbs (120.2 – 124.7 KG)
  • Arms – 22 Inch
  • Chest – 58 Inch
  • Thighs – 33 Inch

Wrapping Up

Kai is the living example of finding success, even if you’ve gone through a troubled and challenging childhood. Likewise, Kai’s passion is bodybuilding, and he worked hard to make his name in it.

If you’re his fan and wondering what Kia’s workout routine is, or you want to try and get the feel of his training philosophy. We recommend following the workout as mentioned earlier routine. We can assure, you’ll get good results if you followed with high protein and balanced diet.