Kai Greene Workout Routine

Kai Greene Workout Routine

Kai Greene’s Workout Routine

Kai Greene is a IFBB professional American bodybuilder. He has won multiple Arnold Classic competitions including the most recent 2016 competition. Kai was the first runner up for 2nd place in the 2012, 2013 and 2014 Mr Olympia competitions. However he did not compete in the 2015 competitions and will not be competing in this years one as well.

Kai Greene has a very strong physique which helps him place better in his competitions. With a strong physique comes a lot of hard work and dedication in the gym.

When it comes down to Kai Greene’s workout routine he has devoted different days for different body parts. Most professional bodybuilder break up their muscle groups in order to focus more time on them.

Below we  have provided a sample workout routine, which Kai may have been using to build his muscle groups prior to his competitions. Before you attempt this routine we recommend doing a short cardio session to warm up your body.

Cardio-vascular exercises include running, jogging, cycling, swimming, hiking, etc. But a light jog on the treadmill for 10 mins is good.


Day 1 – Chest

Arm Pullovers – 3 sets with 20, 15, 12 reps
Decline Bench Presses – 3 sets with 20, 15, 12 reps
Flat Bench Presses – 3 sets with 20,15,12 reps
Incline or Flat Dumbbell Flyes – 3 sets with 20,15,12 reps

Day 2 – Arm

For Biceps –

Concentration Curls – 4 sets with 10 to 12 reps
Dumbbell Curls – 4 sets with 8 to 10 reps
Preacher Curls – 4 sets with 8 to 10 reps
Reverse Curls – 4 sets with 8 to 10 reps
Standing Bicep Curls with Straight Bar – 4 sets with 8 to 10 reps

For Triceps –

Dumbbell Kickbacks – 3 sets with 20,15,12 reps
Overhead Dumbbell Triceps Extensions – 3 sets with 20,15,12 reps
Standing Triceps Extensions – 3 sets with 20,15,12 reps
Triceps Cable Press Down – 3 sets with 20,15,12 reps

Day 3 – Legs

Leg Extensions – 3 sets with 15 to 20 reps
Squats – 3 sets with 12 to 15 reps
Standing Calf Raises – 4 sets with 20 reps
Leg Presses – 3 sets with 12 to 15 reps
Hack Squats – 3 sets with 12 to 15 reps

Day 4 – Back

Barbell Pull Ups – 3 sets with 10 reps
Lats Pulldown – 3 sets with 12 reps
One Arm Dumbbell Rows – 3 sets with 12 to 15 reps
Seated Cable Rows – 3 sets with 10 reps
T-bar Rows – 3 sets with 12 to 15 reps

Day 5 – Shoulder

Arnold Presses – 3 sets with 12 to 15 reps
Behind the Neck Presses – 3 sets with 12 to 15 reps
Dumbbell Shrugs – 3 sets with 12 to 15 reps
Military Presses – 3 sets with 12 to 15 reps
Lateral Raises – 3 sets with 12 to 15 reps
Upright Rows – 3 sets with 12 to 15 reps

Day 6 – Rest

Day 7 – Rest

It is also advised to take the help from an experienced physician or gym instructor to continue with the above schedule.

Keep in mind that Kai works closely with a prep coach named George Farah. Kai has been working with George since 2011.

Let us know in the comments below what you think of Kai’s workout routine.

Continue to next page for printable script of workout…

1 Comment

  1. Mr predator💪 I am the same height but you are a awesome person, I believe you are a champion and hope you will soon win an Olympian trophy,your my inspiration for being the best I can be,I am just an ordinary man, but love what you do, thank you for doing what you do, god bless you brother!

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