Kai Greene's Workout Routine & Supplements (Revealed)

Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: November 21, 2023
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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.

At 5’8”, he isn’t anywhere near the tallest professional bodybuilder, but he more than makes up for that with his bulk, especially across his shoulders and back.

We’ve had a few readers ask us about Kai Greene’s workout approach and the supplements he endorses.

So we thought it was well overdue to dedicate a post to him.

Quick Summary

  • Kai Greene's workout routine exercises range from the chest, shoulders and arms, legs, back, and arms.
  • Greene's exercises are simple to perform like bench presses, pull-downs, wrist curls, squats, lunges, and kickbacks.
  • Pre-workouts, whey protein, and mass gainer are examples of supplements Kai Greene takes.

Who Is Kai Greene?

Kai Greene is a 42-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.

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.

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

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.

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.

Here’s a list of the company’s current supplements:


  1. https://generationiron.com/arnold-classic-2020-results-winners/
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