Kai Greene Is One of the Modern Era Uncrowned Mr. Olympia & People’s Favorite
Often called ‘The Predator,’ Kai Greene is one of the greatest bodybuilders of this modern era bodybuilding realm, widely popular for his incredible physique, incredibly freakish and massive back muscles, and humble nature.
Born on July 12, 1975, Leslie Kai Greene is an American retired IFBB bodybuilder who has faced a tough childhood growing up and had spent most of his young life in a foster home after being orphaned at the tender age of six.
“Bodybuilding Is an Art. Your Body Is the Canvas, Weights Are Your Brush, and Nutrition Is the Paint. We All Have the Ability to Turn a Self Portrait Into a Masterpiece.” – Kai Greene
Nonetheless, don’t let his success distract you. Kai’s life wasn’t plain sailing, he had a rough childhood growing up, and most of his youth is spent in foster homes after becoming an orphan at the tender age of six.
Kai Greene’s Training Split
Kai has been training for many years. And he’s seriously working out since his 7th grade where his English teacher had realized his potential to be a successful bodybuilder. He has undoubtedly given a lot of time and effort and likewise also followed many different bodybuilding routines. And one such is:
- Day 1 – Monday: Chest & Calves
- Day 2 – Tuesday: Shoulder & Forearms
- Day 3 – Wednesday: Back
- Day 4 – Thursday: Legs
- Day 5 – Friday: Arms
- Day 6 – Saturday: Rest Day
- Day 7 – Sunday: Rest Day
Here below is Kai Greene’s training routine:
Kai Greene Workout Routine
Day 1 – Monday: Chest & Calves
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press – Flat | 3 | 15 – 20 |
| DB Flys | 3 | 15 – 20 |
| Bench Press – Decline | 3 | 15 – 20 |
| Calf Raises – Seated | 4 | 10 – 15 |
| Calf Raises – Standing | 4 | 10 – 15 |
| Donkey Calf Raises | 4 | 10 – 15 |
Day 2 – Tuesday: Shoulders & Forearms
| Exercise | Sets | Reps |
|---|---|---|
| Arnold Press | 3 | 10 – 12 |
| BB Military Press | 3 | 10 – 12 |
| Side Lateral Raises | 3 | 10 – 12 |
| Front Lateral Raises | 3 | 10 – 12 |
| BB Shrugs | 3 | 10 – 12 |
| BB Reverse Curls – Standing | 4 | 8 – 12 |
| DB Hammer Curls | 4 | 10 – 12 |
| BB Wrist Curls | 4 | 10 – 12 |
Day 3 – Wednesday: Back
| Exercise | Sets | Reps |
|---|---|---|
| BB Pullovers | 3 | 10 – 15 |
| Lat Pulldowns | 3 | 10 – 15 |
| Bent Over BB Rowing | 3 | 10 – 15 |
| Seated Cable Rowing | 3 | 10 – 15 |
Day 4 – Thursday: Legs
| Exercise | Sets | Reps |
|---|---|---|
| BB Squats | 3 | 10 – 12 |
| Lunges | 4 | 10 – 12 |
| Leg Curls – Lying | 3 | 10 – 12 |
| BB Deadlift | 3 | 10 – 12 |
| Calf Raises – Seated | 4 | 10 – 15 |
| Calf Raises – Standing | 4 | 10 – 15 |
| Donkey Calf Raises | 4 | 10 – 15 |
Day 5 – Friday: Arms
| Exercise | Sets | Reps |
|---|---|---|
| Standing Reverse Curls | 4 | 8 – 12 |
| DB Hammer Curls | 4 | 10 – 12 |
| Wrist Curls | 4 | 10 – 12 |
| Preacher Curls | 4 | 12 |
| Bicep Curls | 4 | 10 |
| DB Kickbacks | 3 | 15 – 20 |
| Overhead DB Triceps Extensions | 3 | 15 – 20 |
| Triceps Pulldown | 3 | 15 – 20 |
Day 6 – Saturday: Rest Day
Day 7 – Sunday: Rest Day
Kai Greene’s Meal Plan
Here’s one example of Kai Greene’s diet plan. Like other bodybuilders, Kai also believes in having a balanced diet that includes an appropriate portion of protein, carbs, and healthy fats.
Meal 1
- Ezekiel bread – 2 Slices
- Egg Whites – 4
- Scallions – 2
- Shredded Cheddar Cheese – ¼
Meal 2
- Protein Powder – 2 Scoops (Vanilla Preferable)
- Almonds – 1 Ounce
- Vanilla Almond / Coconut Milk – 1 Cup
- Blueberries – 1 Cup
Meal 3
- Grilled Flank Steak – 6 Ounces
- Cucumber – ½
- Olive Oil – 1 Tsp
- Ripe Tomato – 1
Meal 4
- Boneless Chicken Breast – 6 Ounces
- Walnuts & Raisins – 2
- Quinoa – 1/3rd Cup
Meal 5
- Tuna Steak – 5 Ounces
- COD – 7 Ounces
- Yams – 2 Medium Sized
- Butter – 1 Tbsp
- Parmesan Cheese – 2 Tbsp
- Asparagus – 4 Stalks
Pre-contest Diet of Kai Greene
Meal 1
- Steak – 16 Oz
- Egg whites – 12
- White Rice quart
Meal 2
- White rice pint
- Chicken breast – 2
- Turkey burger
Meal 3
- Salmon – 16 Oz
- Green Salad (large)
- Egg whites – 6
Meal 4
- Steak – 16 Oz
- Sweet Potatoes – 2
Meal 5
- Oatmeal with Raisins – 2 Cups
- Salmon – 16 Oz
- Corn – 1 Cup
Meal 6
- Avocado or Cashew – 1 Cup
- Protein shake
Meal 7
- Mixed vegetables – 2 cups
- Steak – 16 Oz
Supplements
- Creatine
- Multivitamin
- BCAAs
Physical Statistics of Kai Greene
- Height – 5 Feet & 8 Inch
- Weight – 265 – 275 Lbs (120.2 – 124.7 KG)
- Arms – 22 Inch
- Chest – 58 Inch
- Thighs – 33 Inch
Wrapping Up
Kai is the living example of finding success, even if you’ve gone through a troubled and challenging childhood. Likewise, Kai’s passion is bodybuilding, and he worked hard to make his name in it.
If you’re his fan and wondering what Kia’s workout routine is, or you want to try and get the feel of his training philosophy. We recommend following the workout as mentioned earlier routine. We can assure, you’ll get good results if you followed with high protein and balanced diet.
