Kai Greene Workout Routine, Meal Plan, and Training Video

Leslie Kai Greene ( born on 12^th July, 1975) is a professional IFBB bodybuilder who has recently won the 2016 Arnold Classic and was very near to beating Phil Health in the 2014 Mr. Olympia. Popularly known as ‘The Predator,’ Greene is famous for his freakish size-especially his massive back muscles.

Kai Greene Physical Stats

Height: 1.48 m (5’8”); Weight: 260-265 lbs (on-season), 300-310 lbs (offseason)

Chest: 58”; Waist: 32”

Biceps: 22”; Legs: 33”

Kai Greene Workout Program

Kai Greene Ab Workout

Kai Greene starts every workout with 15-20 minutes of abs training and stretching. He argues that since the core is an integral part of all exercises, it is important to awaken the abs at the beginning of the workout. His ab workout includes:

3-4 sets of 20-30 reps

• Crunch
• Side Crunch
• Leg Raise

Greene, unlike many of his colleagues, does not believe in training with heavy weights for fewer reps. He emphasizes on higher volume with lighter weights as he feels this ensures maximum muscle growth by improving the mind-muscle connection.  His training split looks like this:

Day 1: Chest and Calves

3 sets of 20, 15, 12 reps

• Bench Press
• Dumbbell Fly
• Decline Bench Press
• Arm Pullover

4 sets of 10-15 reps

• Seated Calf Raise
• Standing Calf Raise
• Donkey Calf Raise

Day 2: Shoulders and Forearms

3 sets of 12-15 reps

• Arnold Press
• Behind the Neck Press
• Lateral Raise
• Front Raise
• Shrugs

4 sets of 8-12 reps

• Reverse Curls

4 sets of 10-12 reps

• Hammer Curls
• Wrist curls

Day 3: Back

3 sets of 10-15 reps

• Barbell Pullover
• Lats Pulldown
• Bent-Over Barbell Rows
• Seated Cable Rows

Day 4: Back

3 sets of 10-12 reps

• Squats
• Lying Leg Curls
• Deadlifts

4 sets of 10-15 reps

• Lunges
• Seated Calf Raise
• Standing Calf Raise
• Donkey Calf Raise

Day5: Arms

4 sets of 8-12 reps

• Reverse Curls

4 sets of 10-12 reps

• Hammer Curls
• Wrist curls
• Preacher curls
• Bicep Curls

3 sets of 15-20 reps

• Dumbbell Kickbacks
• Overhead Dumbbell Triceps Extension
• Triceps Pulldown

Day6: Rest

Day 7: Rest

Kai Greene Workout Video

Kai Greene Diet Plan

Greene follows a strict cutting diet that comprises 1.5gms of protein for each pound of his body mass and 0.5gms of healthy fats per gram of bodyweight. He takes his pre-workout protein shake at least thirty minutes before starting the workout. He prefers complex carbs that have a lower glycemic index over the starchy ones.

Meal 1: 2 slices Ezekiel bread, 4 egg whites, 2 scallions, ¼ shredded cheddar cheese

Meal 1: 2 scoops of Vanilla Protein Powder, 1-ounce almonds, 1 cup Vanilla Almond/ Coconut Milk, 1 cup blueberries, 1 cup of water

Meal 3: 6 ounces of grilled Flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ripe tomato

Meal 4: 6 ounces of boneless Chicken Breast, 2 walnuts, and craisins, 1/3 cup of quinoa

Meal 5: 5-ounces of tuna steak with7 ounces of cod, 2 medium-sized yams, 1 tablespoon butter, 2  tablespoon Parmesan Cheese, 4 stalks of Asparagus

The above diet is the bulking diet that Kai sticks to during the off-season. His pre-contest diet is much different where he switches to more lean proteins.

Meal 1: 16 oz steak, 12 egg whites, quart of white rice

Meal 2: A pint of white rice, 2 chicken breasts, turkey burger

Meal 3: 16 oz salmon, large green salad, 6 egg whites

Meal 4: 16 oz steak with 2 sweet potatoes

Meal 5: 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn

Meal 6: Protein shakes, avocado or a cup of cashews

Meal 7: 2 cups mixed vegetables, 16 oz steak

Kai Greene engages in lactic acid training which emphasizes on high-rep training and concentrates more on the negative and eccentric movement of an exercise. When heading into the season, Kai goes for shorter rest periods and even performs some fasted cardio routines to drop his body fat level to bring out extreme definition in his muscles. Kai’s advice to young bodybuilders is to believe in the dream.