Kai Greene Workout Routine

Kai Greene's Workout Routine and Diet

Kai Greene is a professional IFBB bodybuilder who has recently won the 2016 Arnold Classic and was very near to beating Phil Health in the 2014 Mr. Olympia.

Greene is best known as ‘The Predator,’ and he is famous for his freakish size-especially his massive back muscles.

Within this article, we’ll discuss Kai Greene’s workout routine, diet plan, and supplements.


Current Stats

Height: 5’8

Weight: 260-265 lbs (on-season), 300-310 lbs (offseason)

Age: 43 years old 

Birthday: 12th of July, 1975 

Owner: Kai Greene Supplements 

Birthplace: Brooklyn, New York

Accolades: Mr. Olympia (Second Place 2012, 2013 and 2014) 


Workout Principles

Within Kai Greene’s workout routine, he focuses on special parts of his body when he works out to improve his muscles. Saturday and Sunday are both used for rest, where he recovers his body and eat food such as chicken breasts and quinoa.


Kai Greene’s Workout Routine

Like we explained earlier, Greene’s workout mainly focuses on specific areas of the body to improve muscle groups.

Before starting his workout session, he dedicates 30 minutes to cardio exercises by doing cardio he increases endurance and blood flow that he needs for his workout session.

Here is Kai Greene’s workout routine:


Monday: Chest and Calves

Within this routine, Greene performs 8 exercises, but for a total of 3 sets and 15 reps. He then adds calves into this routine with each exercise being performed for 4 sets and 10-15 reps.

Here’s Kai Greene’s chest and calves routine:

1. Bench Press (3 sets, 15 reps)

2. Dumbbell Fly (3 sets, 15 reps)

3. Decline Bench Press (3 sets, 15 reps)

4. Arm Pullover (3 sets, 15 reps)

6. Seated Calf Raise (4 sets, 10-15 reps)

7. Standing Calf Raise (4 sets, 10-15 reps)

8. Donkey Calf Raise (4 sets, 10-15 reps)


Tuesday: Shoulders and Forearms

On Tuesday, Kai targets his shoulders and forearms routine. There are 9 different exercises within Greene’s shoulders and forearms routine.

Here’s Kai Greene’s shoulders and forearms routine: 

1. Arnold Press (3 sets, 12-15 reps)

2. Behind the Neck Press (3 sets, 12-15 reps)

3. Lateral Raise (3 sets, 12-15 reps)

4. Front Raise (3 sets, 12-15 reps)

5. Shrugs (3 sets, 12-15 reps)

6. Reverse Curls (4 sets, 8-12 reps)

8. Hammer Curls (4 sets, 10-12 reps)

9. Wrist curls (4 sets, 10-12 reps)


Wednesday: Back

On Wednesday, Kai performs a back routine, focusing major 6 exercises. Every set is around 10-15 reps.

Here’s Kai Greene’s back routine:

1. Barbell Pullover (3 sets, 10-15 reps)

2. Lats Pulldown (3 sets, 10-15 reps)

3. Bent-Over Barbell Rows (3 sets, 10-15 reps)

4. Seated Cable Rows (3 sets, 10-15 reps)


Thursday: Legs

On Thursday, Greene hits his leg routine for 7 exercises. Each exercise is performed for 3 sets and 10-12 reps.

Here’s Kai Greene’s back routine:

1. Squats (3 sets, 10-12 reps)

2. Lying Leg Curls (3 sets, 10-12 reps)

3. Deadlifts (3 sets, 10-12 reps)

4. Lunges (4 sets, 10-15 reps)

5. Seated Calf Raise (4 sets, 10-15 reps)

6. Standing Calf Raise (4 sets, 10-15 reps)

7. Donkey Calf Raise (4 sets, 10-15 reps)


Friday: Arms

On Friday, he hits an arms workout routine by doing 8 different exercises varying between 8-20 reps.

Here’s Kai Greene’s arms routine: 

1. Reverse Curls (4 sets, 8-12 reps)

2. Hammer Curls (4 sets, 10-12 reps)

3. Wrist Curls (4 sets, 10-12 reps)

4. Preacher Curls (4 sets, 10-12 reps)

5. Bicep Curls (4 sets, 10-12 reps)

6. Dumbbell Kickbacks (3 sets, 15-20 reps)

7. Overhead Dumbbell Triceps Extension (3 sets, 15-20 reps)

8. Triceps Pulldown (3 sets, 15-20 reps)


Saturday and Sunday: Rest

On Saturday and Sunday, Kai Greene rests from all workout.


Kai Greene’s Diet

Kai Greene follows a strict cutting diet that comprises 1.5 grams of protein for each pound of his body mass and 0.5 grams of healthy fats per pound of body weight. He takes his pre-workout protein shake at least thirty minutes before starting the workout.

Here is Kai Greene’s diet:

Meal 1:

  • 2 slices Ezekiel bread
  • 4 egg whites
  • 2 scallions
  • ¼ shredded cheddar cheese

Meal 2:

  • 2 scoops of Vanilla Protein Powder
  • 1-ounce almonds, 1 cup Vanilla Almond/ Coconut Milk
  • 1 cup blueberries, 1 cup of water

Meal 3:

  • 6 ounces of grilled Flank steak
  • ½ cucumber
  • 1 teaspoon olive oil
  • 1 ripe tomato

Meal 4:

  • 6 ounces of boneless Chicken Breast
  • 2 walnuts, and craisins
  • 1/3 cup of quinoa

Meal 5:

  • 5-ounces of tuna steak with7 ounces of cod
  • 2 medium-sized yams
  • 1 tablespoon butter
  • 2 tablespoon Parmesan Cheese
  • 4 stalks of Asparagus



Kai Greene uses the following supplements to help fuel his gains:

  • BCAA’s
  • Multivitamin
  • Creatine



Kai Greene is a professional IFBB bodybuilder; he is presently one of the best bodybuilders around. He is known as “The Dancing Bodybuilder” as he is a very good entertainer.

We really hope you enjoyed this article about Kai Greene’s workout routine and diet. Don’t forget to share this article with your friends and family on social media.

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Written by Jacked Gorilla

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

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