Kai Greene’s Workout Routine

Kai Greene is undoubtedly one of the most celebrated bodybuilders of the present bodybuilding era. His monstrous size, muscle definition, and flexibility have made him nothing less than a phenomenon in the arena of bodybuilding.

At competition time, he typically weighs between 116-121 kilograms, yet his colossal physique doesn’t hinder his ability to execute intricate poses with remarkable flexibility. Kai embodies both immense muscularity and flexiblity.

Nothing else is needed for a top-notch bodybuilding physique. This workout guide provides an overview of the Kai Greene Workout Routine.

The best thing about Kai Greene is that he is not just physically strong; his mental fortitude has also enabled him to surpass many barriers.

His journey is a true testament to the classic hero’s tale, overcoming countless adversities to ascend to the pinnacle of success.

Kai Greene was born in Brooklyn, New York. He was sent to an orphanage when he was six. In the following ten years, he switched many foster families too.

Kai really liked working out and lifting weights. When he was in seventh grade, his English teacher noticed how strong he was getting. She told him to try a teen bodybuilding competition. And that’s how Kai’s journey began.

His love for bodybuilding found direction in his career. It became clear to him what he was meant to do. The 5th Avenue Gym became like a second home, where he trained with top natural bodybuilders like Denise Richardson, Carmi Smith, and Kenny Hall.

Kai Greene became a PRO bodybuilder even before his 19th birthday. This further helped him to take his bodybuilding career to greater heights. He still holds the title of the youngest professional bodybuilder in the world.

Kai Greene’s physique is distinguished by his impressive back and his well-defined biceps. His broad back spreads like a barn door, displaying remarkable detail and definition. His bulging biceps stand out as one of the best in today’s bodybuilding scene. With these striking physical attributes, he has secured victories in numerous bodybuilding championships, earning himself the nickname “the Predator.”

An In-Depth Look at Kai Greene Training Protocol

Presently, Kai adheres to a workout plan that allows him to train his body five times a week. He follows a split-style workout program, dedicating each day of the week to specific muscle groups.

Unlike other lifters who usually lift super heavyweights performing lower reps, Kai chooses to lift lighter weights performing higher numbers of reps. He believes that lifting super heavyweights messes up with the mind-muscle connection that is a prerequisite for muscle growth and hypertrophy.

In the upcoming section, we’ll delve into the details of Kai Greene’s workout routine. We’ll also highlight specific aspects that Kai Greene prioritizes in his workouts.

Let’s dive into the exercise routine of one of the most acclaimed bodybuilders of our time.

Kai Greene Workout Routine

To the average gym-goer, Kai Greene’s workout plan might seem absolutely brutal. Each of his workouts is tailored to enhance specific muscle groups.

Kai Greene typically begins each day of his workout routine by training his core muscles, followed by stretching. He believes that since the core muscles play a vital role in nearly all lifts, it’s essential to train and prime them before moving on to other exercises. His core workouts consist of 3-4 sets of 20-30 reps of the following exercises:

• Crunches
• Side crunch
• Leg raises

Kai Greene is a staunch proponent of high volume training. He believes that training with heavy weights acts as a hindrance to establishing the perfect mind-muscle connection. He further adds that for ensuring desired muscle growth it is needed to have a strong mind-muscle connection that can be achieved with lighter weights and slower reps. 

His primary focus lies in controlling the weights to ensure proper stimulation of muscles in both the concentric and eccentric phases.

Let’s have a look at his training program:-

Monday: Chest, and Calves

• Flat Bench Press: 3 sets x 15 reps
• Dumbbell Flys: 3 sets x 15 reps
• Decline Bench Press: 3 sets x 15 reps
• Arm Pullover: 3 sets x 15 reps
• Seated Calf Raise: 4 sets x 10-15 reps
• Standing Calf Raise: 4 sets x 10-15 reps
• Donkey Calf Raise: 4 sets x 10-15 reps

Tuesday: Shoulders and Forearms

• Arnold Press: 3 sets x 12-15 reps
• Behind the Neck Press: 3 sets x 12-15 reps
• Lateral Raise: 3 sets x 12-15 reps
• Front Raise: 3 sets x 12-15 reps
• Shrugs: 3 sets x 12-15 reps
• Reverse Curls4 x (8-12)
• Hammer Curls: 4 sets x 10-12 reps
• Wrist Curls: 4 sets x 10-12 reps

Wednesday: Back

• Barbell Pullover: 3 sets x 10-15 reps
• Lat Pulldowns: 3 sets x 10-15 reps
• Bent-Over Barbell Rows: 3 sets x 10-15 reps
• Seated Cable Rows: 3 sets x 10-15 reps

Thursday: Legs

• Squats: 3 sets x 10-12 reps
• Leg Curls: 3 sets x 10-12 reps
• Deadlifts: 3 sets x 10-12 reps
• Lunges: 4 sets x 10-15 reps
• Seated Calf Raises: 4 sets x 10-15 reps
• Standing Calf Raise: 4 sets x 10-15 reps
• Donkey Calf Raise: 4 sets x 10-15 reps

Friday: Arms

• Reverse Curls4 x (8-12)
• Hammer Curls: 4 sets x 10-12 reps
• Wrist Curls: 4 sets x 10-12 reps
• Preacher Curls: 4 sets x 10-12 reps
• Bicep Curls: 4 sets x 10-12 reps
• Dumbbell Kickbacks: 3 sets x 15-20 reps
• Overhead Dumbbell Triceps Extensions: 3 sets x 15-20 reps
• Triceps Pulldown: 3 sets x 15-20 reps

Saturday: Rest

Sunday: Rest

Points to Note

Here are some key aspects that highlight the particularities Kai Greene pays attention to during his training:-

• During his barbell bicep curls, Kai Greene prioritizes and concentrates on the upper phase of the movement to achieve a more intense contraction.
• He favors executing barbell bent-over rows using a snatch grip.

Don’t miss:

Kai Greene Diet Plan
Calum Von Moger Workout Routine
Ronnie Coleman Workout Routine
Dorian Yates Workout Routine
Frank Zane Workout Plan

How Long Does Kai Greene Workout?

Kai Greene always starts with 15-20 minutes of abs and stretching. Then, he spends about 90-120 minutes working on specific muscle groups.

Wrapping Up

While Kai Greene’s workout routine may be fascinating, it’s essential to approach it with extreme caution. Following his intense regimen should only be done under the supervision of an experienced coach or trainer.

We home you found this workout guide as interesting as your admiration for Kai Greene.