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Kali Muscle Workout Routine

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Kali Muscle's Workout Routine

What does Kali Muscle’s workout routine look like?

Kali Muscle is a well-established YouTuber, bodybuilder, and actor from California. Kali rose to fame as a YouTube guru who attracted millions of subscribers to his channel. 

Today, he is a successful businessman. Growing up, his life was hard, and he grew up in a poor neighborhood. He lost his brother when he was younger. He ended up in jail, and shortly after this, he learned how to work out in his prison cell. 

Muscle went on to leave prison, and he began working in film and television. He created his YouTube channel to build a fan base, and he has been able to spread his influence worldwide. He stands out because of his workout techniques. 

Within this article, we’ll discuss Kali Muscle’s workout routine, diet, and supplements: 


Current Stats

  • Height: 175 cm – 5’9″ 
  • Weight: 106.6 – 111.1 kg – 235245 pounds 
  • Age: 45 years old 
  • Birthday: 18th of February, 1975 
  • Accolades: NPC Grand Prix LA, Winner, 2012 


Workout Principles

Kali Muscle developed an innovative workout plan which used a variety of objects in a prison cell. Kali used water bottles, garbage bags, and other materials to make weights and platforms. The guards in his prison would get annoyed by him working out in his cell. 

Muscle featured his “prison exercises” on his YouTube channel. When he was in prison, he said that the inmates worked out because they had to fight. 


Kali Muscle Workout Routine 

Kali Muscle normally trains heavily, and he has done that since his prison days. Muscle incorporates a lot of compound exercises in his routine to work his body to its limits.  His favorite compound exercises are the bench press and barbell squat. He likes to focus on resting as well. 

Here is Kali Muscle’s workout routine: 


Monday: Push-Ups

On Monday, Kali Muscle performs a push-ups routine by doing 10 different exercises.

Here is Kali Muscle’s push-ups routine: 

1. Wall push-ups (5 sets, 30-50 reps)                                         

2. Incline push-ups (5 sets, 10-30 reps)                                          

3. Kneeling push-ups (5 sets, 10-40 reps)                                    

4. Half push-ups (5 sets, 10-40 reps)                                              

5. Full push-ups (5 sets, 10-35 reps)                                               

6. Close push-ups (5 sets, 10-30 reps)                                           

7. Uneven push-ups (3 sets, 10-30 reps)                                       

8. Half one-arm push-ups (3 sets, 10-30 reps)                              

9. Lever push-ups (3 sets, 10-30 reps)                                            

10. One-arm push-ups ultimate endurance (1 set, 40 reps)


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Tuesday: Leg Raises

On Tuesday, Muscle performs a leg raises routine by doing 10 different exercises with an average of 3 sets. 

Here is Kali Muscle’s leg raises routine: 

1. Knee tucks (4 sets, 10-40 reps)

2. Flat knee raises (4 sets, 10-40 reps)

3. Flat bent leg raises (4 sets, 10-35 reps) 

4. Flat frog raises (4 sets, 10-35 reps) 

5. Flat straight leg raises (3 sets, 15-35 reps) 

6. Hanging knee raises (3 sets, 15-25 reps)

7. Hanging bent leg raises (3 sets, 15-25 reps) 

8. Hanging frog raises (3 sets, 15-25 reps)

9. Partial straight leg raises (3 sets, 15-25 reps) 

10. Hanging straight leg raises (3 sets, 40 reps) 


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Wednesday: Pull-Ups

On Wednesday, Kali Muscle does a pull-ups routine by doing 10 different exercises.

Here is Kali Muscle’s pull-ups routine: 

1. Vertical pulls (5 sets, 10-40 reps)

2. Horizontal pulls (5 sets, 10-40 reps)

3. Jackknife pulls (5 sets, 10-40 reps) 

4. Half pull-ups (5 sets, 15-30 reps) 

5. Full pull-ups (4 sets, 15-30 reps) 

6. Close pull-ups (4 sets, 10-25 reps) 

7. Uneven pull-ups (4 sets, 10-25 reps) 

8. Half one-arm pull-ups (4 sets, 10-15 reps) 

9. Assisted one-arm pull-ups (4 sets, 10 reps) 

10. One-arm pull-ups ultimate power (3 sets, 10 reps)


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Thursday: Squats

On Thursday, Muscle performs a squats routine by doing 10 exercises with an average of 3 sets. 

Here is Kali Muscle’s squats routine: 

1. Shoulder stand squats (5 sets, 10-50 reps)

2. Jackknife squats (5 sets, 15-45 reps)

3. Supported squats (5 sets, 10-40 reps) 

4. Half squats (3 sets, 15-35 reps) 

5. Full squats (3 sets, 20-30 reps) 

6. Close squats (3 sets, 15-35 reps) 

7. Uneven squats (3 sets, 15-20 reps) 

8. Half one-leg squats (3 sets, 10-15 reps) 

9. Assisted one-leg squats (3 sets, 10 reps) 

10. One-leg squats ultimate endurance (1 set, 50 reps)


Friday: Bridges

On Friday, Muscle performers a bridge routine. 

Here is Kali Muscle’s bridges routine: 

1. Short bridges (5 sets, 10-50 reps)

2. Straight bridges (5 sets, 20-45 reps) 

3. Angled bridges (5 sets, 10-40 reps)

4. Head bridges (3 sets, 10-35 reps) 

5. Half bridges (3 sets, 20-30 reps) 

6. Full bridges (3 sets, 15-25 reps) 

7. Wall walking bridges (3 sets, 15-20 reps) 

8. Wall walking (3 sets, 15 reps)

9. Closing bridges (3 sets, 10 reps) 

10. Stand-to-stand bridges ultimate ability (3 sets, 10-30 reps)


Saturday: Handstand Push-Ups

Muscle performs a handstand push-ups routine on Saturday by doing 10 different exercises with an average of 3 sets. 

Here is Kali Muscle’s handstand push-ups routine: 

1. Wall handstands (2 minutes)

2. Crow stands (1 minute)

3. Wall handstands (2 minutes)

4. Half handstand push-ups (3 sets, 10-30 reps) 

5. Handstand push-ups (3 sets, 10-25 reps) 

6. Close handstand push-ups (3 sets, 10-25 reps) 

7. Uneven handstand push-ups (3 sets, 10-15 reps)

8. Half one-arm handstand push-ups (3 sets, 10 reps)

9. Lever handstand push-ups (3 sets, 8 reps) 

10. One-arm handstand push-ups ultimate power (3 sets, 5 reps)


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Sunday: Rest Day

On Sunday, Kali Muscle rests. 


Kali Muscle Diet

Kali Muscle follows a high-calorie diet, and he often relies on eating a lot of tuna.

He tries to eat 6 meals each day, and sometimes, he eats several huge meals to maintain his mass. He also likes to include many healthy vegetables, fruit, ground turkey, salmon, and chicken breast.

Muscle also eats a lot of sweet potatoes, rice, and a variety of beans. He avoids supplements, and he believes that protein powder isn’t an effective option.

He sees food as vital, and if he uses supplements, he likes only to use pre-workout supplements. 

Here is Kali Muscle’s diet: 


1. Breakfast

  • Fruit
  • Eggs 


2. Snack 

  • Ground Turkey 


3. Lunch 

  • Chicken 
  • Sweet Potato 
  • Beans 


4. Dinner 

  • Salmon 
  • Vegetables 


5. Snack 

  • Fruit 


6. Snack 

  • Ground Turkey 



Kali Muscle uses the following supplements to help fuel his gains: 



Kali Muscle has learned from his criminal mistakes, and as of today, he is a very successful fitness icon and has a successful career with his YouTube channel.

He helps others with their workout techniques, and he aims to inspire younger people to avoid the criminal path. His story has proven that you can achieve your fitness goals even if all the odds are against you. 

What do you think about Kali Muscle’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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