Even though Kai Greene has fallen just short of becoming Mr. Olympia on three consecutive occasions, he is a force to be reckoned with.
People have referred to him as The Predator for many years, and just looking at his physical presence is enough to explain that nickname.
We’ve had a few readers ask us about Kai Greene’s workout approach and the supplements he endorses, so we spent days combing his interviews and social media posts.
Here's everything you should know about Kai Greene's workout routine.
Who Is Kai Greene?
Kai Greene is a 48-year-old professional IFBB bodybuilder who most recently won the Arnold Classic in 2016 [1].
He is 5’8” tall and weighs in at about 265 pounds during competitions and up to 300 pounds when he’s not in immediate preparation.
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Kai was born in Brooklyn, New York, but his early childhood was challenging, to say the least.
He spent many years in foster care and got into some trouble in school.
According to his own bio, it was a teacher that introduced him to teenage bodybuilding competitions.
And the rest, as they say, is history.
Other powerful physiques:
Kai Greene’s Workout Routine
We went through many different interviews, and he talks a lot about approaching his training based on very specific body parts.
It seems like he hardly ever trains multiple areas on the same day.
Adopting Kai Greene's workout routine, I've seen a remarkable transformation in my physique, especially on focused chest and arm days.
Here is a sample Kai Greene workout routine that you could try to implement.
Related: Simeon Panda Arm Workout
Day 1: Chest
All of these would be 3 sets of 10 to 12 reps.
- Bench press
- Pulldowns
- Dumbbell Flys
- Arm Pullovers
- Decline Bench press
Day 2: Shoulders and Arms
All of these would be 3 sets of 10 to 12 reps.
- Reverse Curls
- Shrugs
- Front Raise
- Arnold Press
- Hammer Curls
- Wrist Curls
- Behind The Neck Press
Day 3: Back
Keep doing 3 sets of 10 to 12 reps.
- Lat Pulldowns
- Seated Cable Rows
- Bent-Over Barbells Rows
- Weighted Wide-Grip Pull-Ups (to failure)
Day 4: Legs
Again, 3 sets of 10 to 12 reps.
- Seated Calf Raise
- Standing Calf Raise
- Donkey Calf Raise
- Squats
- Deadlifts
- Lunges
Day 5: Arms
Either 3 or 4 sets of 10 to 12 reps.
- Overhead Dumbbell Triceps Extension
- Reverse Curls
- Hammer Curls
- Preacher Curls
- Kickbacks
- Triceps Pulldown
Learn More: Kai Greene’s Intense Arm Workout to Bigger Guns
Day 6 and 7: Rest
Maybe some light cardio on day 6, but Kai believes in giving his body time to recover.
“Victory isn’t defined by wins or losses, It is defined by effort. If you can truly say I did the best I could, I gave everything I had, then you’re a winner.” Kai Greene, Professional Bodybuilder.
- Overhead Dumbbell Triceps Extension
- Reverse Curls
- Hammer Curls
- Preacher Curls
- Kickbacks
- Triceps Pulldown
Philosophy Behind Training Techniques
Here are the core principles that define Greene's training techniques:
- Mind-muscle connection: Greene emphasizes the importance of being mentally present and focused during each exercise. He believes that a strong mental focus helps in better targeting and activating the muscle groups being worked on.
- Bodybuilding as an art form: This artistic perspective drives him to be meticulous about his form and technique, ensuring that each movement contributes to the overall aesthetic of his physique.
- Customization and intuition: Greene's training regime is not a one-size-fits-all program. Greene listens to his body and adjusts his exercises based on what he feels his muscles need on any given day.
- Progressive overload with a twist: He focuses on varying the rep range, adjusting the speed of execution, and experimenting with different exercise combinations. This variation ensures that the muscles are constantly challenged and stimulated in new ways.
- The role of visualization: Before executing an exercise, he visualizes the movement, the muscles involved, and the desired outcome. This prepares the body for physical exertion and also aligns the mind with the body's movements, leading to more effective workouts.
Diet And Supplement Approach
He hasn’t spoken a lot about the actual food he eats, with the exception of an occasional reference to 12 ounces of grilled flank steak and even 8 ounces of tuna steak for breakfast.
Like Greene, I've incorporated more protein-rich foods like grilled flank steak into my diet, and noticed a significant boost in muscle recovery and growth.
However, what we do know more about is his supplements as he has created his own supplement company that he claims is one of the best in the industry.
Of course, he would say that, but even if you don’t buy his brand, the product range should give an idea of what he regularly takes.
According to a study in the National Library of Medicine, whey protein can enhance muscle performance and is the #1 supplement I recommend to my clients looking to bulk up [2].
Here’s a list of the company’s current supplements:
- Whey protein
- Pre-workout
- BCAAs for men
- Fat burner for men
- Mass gainer
- Vitamins
- T-count enhancer
- Pump booster
Other great physiques:
References:
- https://generationiron.com/arnold-classic-2020-results-winners/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/
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