Kai Greene's Workout Routine & Supplements (Revealed)

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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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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A post shared by Kai Greene (@kaigreene)

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:


  1. https://generationiron.com/arnold-classic-2020-results-winners/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/
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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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