Kai Greene Workout Routine and Diet

Written by James C., M.S.(C), PT

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Kai Greene, often known as “The Predator,” is an inspiration to millions around the globe. Born and raised in Brooklyn, New York, Greene has made a name for himself in the world of professional bodybuilding.

His unrivaled dedication, unique artistic perspective, and awe-inspiring physique have set him apart in an extremely competitive field.

Greene’s professional journey began at the National Physique Committee (NPC) and culminated in him becoming a top-ranking contender at the esteemed Mr. Olympia competition.

Beyond the competitive stage, Greene is also famed for his thought-provoking quotes and philosophical insights on discipline, perseverance, and the power of mind over matter.

Why is Kai Greene Famous?

Kai Greene’s fame extends beyond his body-building accolades. His impressive physique, characterized by a robust muscular definition, has earned him a well-deserved reputation in the bodybuilding world.

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Kai Greene has also won the Arnold Classic bodybuilding competition three times in his career (2009,2010 and 2016)

In his time as a competitive bodybuilder, he was one of the best in the world.

However, what truly sets Greene apart is his philosophy and approach towards life and fitness.

He’s become a motivational figure for his profound insights on the power of positive thinking, determination, and self-belief.

Greene’s popularity surged when he began sharing his training routines and diet plans, inspiring fitness enthusiasts worldwide.

His appearance in the popular Netflix documentary series “Generation Iron” further enhanced his global recognition.

Furthermore, Greene’s influence transcends the realm of bodybuilding; he’s a successful artist, actor, and an author, adding to his multi-faceted fame.

Understanding the Kai Greene Workout Routine

Kai Greene’s workout routine is a testament to his unwavering discipline and commitment to bodybuilding.

His training regimen is rigorous, emphasizing a balance of strength, flexibility, and endurance.

Here is the weekly workout split that Kai Greene typically follows:

Weekly Workout Split

  • Day 1: Back Workout
  • Day 2: Chest Workout
  • Day 3: Legs and Calves Workout
  • Day 4: Arms and Forearms Workout
  • Day 5: Delts and Traps Workout
  • Day 6: Rest
  • Day 6: Rest or start 1 again

This weekly workout split is designed to target each major muscle group individually, allowing for optimal recovery time between sessions. It’s important to note that Kai Greene advocates for a listen-to-your-body approach, altering this schedule as needed based on personal response, energy levels, and recovery status. This adaptable routine reflects Greene’s philosophy of balancing hard work with self-care, a key component to his overall fitness strategy.

Kai Greene Workout Routine

Day 1: Back Workout

Kai Greene’s back workout comprises a mix of compound and isolation exercises, focusing on both volume and intensity. He believes in the philosophy of “mind-muscle connection”, stressing the importance of fully engaging the muscle during each exercise.

  • Deadlifts: 4 sets of 10 -12 reps
  • Lat Pulldown: 4 sets of 10 -12 reps
  • Barbell Rows: 4 sets of 10 -12 reps
  • One-Arm Dumbbell Rows: 4 sets of 10 -12 reps
  • Seated Cable Rows: 4 sets of 10 -12 reps
  • Back Extensions: 4 sets of 10 -12 reps

The above workout emphasizes the various muscle groups within the back, including the latissimus dorsi (lats), rhomboid, and the erector spinae.

It’s important to note that Greene’s focus is not solely on the weights lifted but also on the correct form and targeted engagement of each muscle group.

Day 2: Chest Workout

For chest workouts, Kai Greene places emphasis on using a variety of weightlifting techniques and a mix of compound and isolation exercises.

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The aim is to work out all areas of the chest: the upper, middle, and lower pectorals.

  • Incline Dumbbell Press: 4 sets of 10 -12 reps
  • Flat Bench Press: 4 sets of 10 -12 reps
  • Decline Dumbbell Press: 4 sets of 10 -12 reps
  • Cable Crossover: 4 sets of 10 -12 reps
  • Pec Deck Machine: 4 sets of 10 -12 reps
  • Dumbbell Pullover: 4 sets of 10 -12 reps

This workout routine targets different areas of the chest, ensuring a comprehensive and effective chest workout.

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Greene recommends focusing on the mind-muscle connection, ensuring every rep is not just about lifting the weight but about engaging, contracting, and stretching the targeted muscle group effectively.

He also advises maintaining a controlled rhythm rather than rushing through the workout, which is essential to avoid injury and to promote muscle growth.

Day 3: Legs and Calves Workout

In his pursuit for well-rounded muscular development, Kai Greene doesn’t neglect lower body workouts.

He incorporates a variety of exercises to ensure a comprehensive leg workout, targeting quadriceps, hamstrings, and calves.

  • Squats: 4 sets of 10-12 reps
  • Leg Press: 4 sets of 10-12 reps
  • Hack Squats: 4 sets of 10-12 reps
  • Leg Extensions: 4 sets of 10-12 reps
  • Lying Leg Curls: 4 sets of 10-12 reps
  • Standing Calf Raises: 4 sets of 15-20 reps
  • Seated Calf Raises: 4 sets of 15-20 reps

Kai Greene’s leg day workout is intense and demands high levels of stamina and endurance. He stresses the importance of mind-muscle connection, advising individuals to focus on the muscle’s contraction and relaxation during each exercise.

This approach, coupled with consistent training, helps in achieving a powerful and well-defined lower body.

Day 4: Arms and Forearms Workout

Kai Greene’s approach to arm workouts focuses on achieving a balance between bicep and tricep development.

His arm training regimen includes a combination of compound and isolation exercises that specifically target the biceps, triceps, and forearms.

  • Barbell Curls: 4 sets of 10-12 reps
  • Preacher Curls: 4 sets of 10-12 reps
  • Hammer Curls: 4 sets of 10-12 reps
  • Rope Tricep Pushdown: 4 sets of 10-12 reps
  • Skull Crushers: 4 sets of 10-12 reps
  • Dumbbell Overhead Tricep Extension: 4 sets of 10-12 reps
  • Wrist Curls: 4 sets of 15-20 reps
  • Reverse Wrist Curls: 4 sets of 15-20 reps

Greene emphasizes the importance of maintaining proper form and focusing on the muscle contraction during each exercise.

This mind-muscle connection is a critical component in his strategy to enhance muscle growth and strength.

He also stresses the need for variety in workout routines to stimulate different muscle fibers and promote overall muscle development.

Day 5: Delts and Traps Workout

Kai Greene’s delt and trap workout day is a part of his balanced training approach, ensuring that no muscle group is neglected. His exercises target the anterior (front), medial (side), and posterior (back) deltoids, as well as the trapezius muscles, for a complete shoulder workout.

  • Military Press: 4 sets of 10-12 reps
  • Dumbbell Lateral Raises: 4 sets of 10-12 reps
  • Front Dumbbell Raises: 4 sets of 10-12 reps
  • Rear Delt Flyes: 4 sets of 10-12 reps
  • Barbell Shrugs: 4 sets of 10-12 reps
  • Dumbbell Shrugs: 4 sets of 10-12 reps

Each exercise in this routine is designed to target different parts of the deltoids and traps, ensuring a comprehensive workout.

Greene stresses the need to maintain proper form and the mind-muscle connection, focusing on the contraction and relaxation of each muscle group with each repetition.

His approach to delts and traps workout emphasizes the balance between strength, endurance, and flexibility to maximize muscle development and overall shoulder functionality.

Day 6: Rest

Day 6 is a rest day in Kai Greene’s workout routine.

He believes that rest and recovery are just as important as high-intensity training in a successful bodybuilding regimen.

  • Full body stretching: As per comfort
  • Light cardio: optional, based on individual preference

During rest days, Greene recommends light activities like stretching and moderate cardio exercises to keep the body active while allowing the muscles to recover.

He also advises focusing on hydration and nutrition to aid in muscle repair and growth.

Day 7: Repeat or Rest

On Day 7, one can either repeat the cycle starting with Day 1: Back Workout or take another day of rest depending on personal preference and recovery status.

  • If repeating: Follow the “Day 1: Back Workout” routine
  • If resting: Full body stretching and light cardio (optional)

Kai Greene emphasizes the importance of listening to your body and adapting the workout routine according to personal requirements, whether that involves going back into the training cycle or allowing another day for muscle recovery.

His approach highlights the importance of adaptability and understanding one’s body in the pursuit of fitness goals.

Kai Greene’s Diet Plan

In addition to his disciplined workout regimen, Kai Greene’s diet plan plays a crucial role in his bodybuilding journey.

He follows a high protein, moderate carb, and low-fat diet, meticulously planned to fuel his workouts and aid in muscle recovery and growth. Below is a glimpse into a typical day of eating for Kai Greene.

  • Meal 1: 12 Egg Whites, 1 cup Oatmeal, 1 cup of Coffee
  • Meal 2: 300g Chicken Breast, 1 cup White Rice, 1 cup Broccoli
  • Meal 3 (Pre-Workout): 2 scoops of Whey Protein, 1 Banana
  • Meal 4 (Post-Workout): 2 scoops of Whey Protein, 1 Banana
  • Meal 5: 200g Salmon, 2 cups Mixed Veggies, 1/2 cup White Rice
  • Meal 6: 300g Chicken, 1 cup Brown Rice, Salad
  • Meal 7: 10 Egg Whites, 1/2 Grapefruit

Hydration is also an essential part of Greene’s diet. He drinks abundant water daily to stay hydrated, which is vital for overall health and optimal performance.

He also believes in supplementing his diet with essential vitamins and minerals to make sure his body is nourished with all necessary nutrients.

It’s important to note that Greene’s diet is specific to his bodybuilding goals and may not be suitable for everyone.

As with any diet plan, it’s recommended to consult with a nutritionist or health professional before implementing changes in your diet.

Conclusion

In conclusion, Kai Greene’s workout routine and diet plan are testaments to his dedication, discipline, and understanding of his body’s needs.

His comprehensive, balanced, and methodical approach to training, coupled with his high-protein and moderate-carb diet, have been instrumental in his bodybuilding success.

This regimen, however, may not be suitable for everyone due to its intensity and specific nutritional requirements.

Therefore, it’s always advisable to consult with a fitness trainer and a dietitian before embarking on a similar fitness journey.

Ensuring a program suits your individual needs and capabilities is a key factor in achieving sustainable fitness and health goals.

Frequently Asked Questions

Q1: What is the main philosophy behind Kai Greene’s workout routine?

A: Kai Greene’s workout routine emphasizes the balance between strength, endurance, and flexibility for maximized muscle development. He promotes maintaining proper form, focusing on muscle contraction during each exercise, and varying workout routines to stimulate different muscle fibers.

Q2: How important are rest days in the workout routine of Kai Greene?

A: Rest days are as important as high-intensity training days in Greene’s regimen. They allow for muscle recovery and growth, which are crucial for sustained progress in bodybuilding.

Q3: What does a typical day of eating look like for Kai Greene?

A: Greene follows a high protein, moderate carb, and low-fat diet. A typical day can include egg whites, oatmeal, chicken, rice, broccoli, salmon, and mixed veggies, along with whey protein and a banana pre and post workout.

Q4: Does Kai Greene take any supplements?

A: Yes, Greene supplements his diet with essential vitamins and minerals to ensure his body receives all necessary nutrients.

Q5: Can I follow Kai Greene’s workout routine and diet plan?

A: Greene’s workout routine and diet plan are specific to his bodybuilding goals and may not be suitable for everyone. It’s recommended to consult with a fitness trainer and a dietitian before starting a similar regimen.

Q6: How much water does Kai Greene recommend drinking daily?

A: Kai Greene emphasizes the importance of hydration, recommending abundant water intake daily. The exact amount may vary based on individual needs.

Q7: How flexible is Kai Greene’s workout routine?

A: Greene believes in adaptability and understanding one’s body. While his routine is structured, he advocates adjusting the workout according to personal requirements and recovery status.

Q8: Does Kai Greene’s workout routine cover all muscle groups?

A: Yes, Greene’s workout routine is balanced and ensures all muscle groups are targeted to prevent imbalance in muscle development.

Q9: Why does Kai Greene focus on the mind-muscle connection?

A: The mind-muscle connection is crucial for enhancing muscle growth and strength. By focusing on the muscle contraction during each exercise, Greene believes you can enhance your workout’s effectiveness.

Q10: What is the role of diet in Kai Greene’s bodybuilding journey?

A: Diet plays a crucial role in Greene’s bodybuilding journey. It fuels his workouts, aids in muscle recovery and growth, and ensures his body is nourished with all the necessary nutrients.

References

  1. “Kai Greene: The Predator’s Workout Routine”. Bodybuilding.com. Retrieved from www.bodybuilding.com/content/kai-greene-workout.html
    1. “The Diet of Kai Greene”. Muscle and Strength. Retrieved from www.muscleandstrength.com/athletes/kai-greene
      1. “Kai Greene: Training Principles”. Flex Online. Retrieved from www.flexonline.com/training/kai-greenes-training-principles
        1. “Kai Greene on Diet and Nutrition”. Men’s Health. Retrieved from www.menshealth.com/nutrition/a22677469/kai-greene-diet-and-nutrition/

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