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Kai Greene Workout Routine and Diet

Want to know how “The Predator” trains? then we’ve got you covered. This article will cover Kai Greene workout routine and diet plan.

Kai Greene, known as “The Predator” and one of the most entertaining bodybuilders of his time, is an American personal trainer, actor, artist, and professional bodybuilder.

Kai Greene is a famous American bodybuilder who made a name for himself in the International Federation of Bodybuilding and Fitness (IFBB) competitions.

He had a successful career and achieved many awards, like winning the Arnold Classic three times and consistently placing in the top five of the prestigious Mr. Olympia competition.

What set Kai Greene apart was not just his physique but also his captivating personality and artistic approach to bodybuilding.

He appeared in documentaries and videos, showcasing his training methods, lifestyle, and dedication to the sport. His muscularity, aesthetic appearance, and dynamic stage performances gained him a large fan base.

Apart from bodybuilding, Kai Greene is also an artist and has displayed his artwork in various galleries.

Kai Greene Stats

Age47 years
Height5 feet 7 inches (170 cm)
Weight121 kg (184 lbs) Stage Weight, 140 kg (300 lbs) Off-season
Date of BirthJuly 12, 1975
ProfessionProfessional bodybuilder, Personal Trainer, Actor and Artist

Kai Greene Workout Routine

Kai greene follows a 5 days workout routine following chest and calves on Monday, shoulder and forearms on Tuesday, back on Wednesday, legs on Thursday and arms on Friday. He does about 3–4 sets and above 10 reps of each exercise.

Monday: Chest and Calves

This is Kai Greene’s chest workout routine, and he likes to target calves as well on his chest day.

Bench Press315
Dumbbell Fly315
Decline Bench Press315
Arm Pullover315
Seated Calf Raise412-15
Standing Calf Raise412-15
Donkey Calf Raise412-15

Tuesday: Shoulders and Forearms

Here is Kai Greene’s shoulder workout routine, and he trains his forearms as well on Tuesday.

Behind the Neck Press310-15
Arnold Press312-15
Lateral Raise312-15
Front Raise312-15
Reverse Curls410-12
Hammer Curls410-12
Wrist Curls410-12

Wednesday: Back

Here is Kai Greene’s back workout routine, including four exercises and rep ranges from 10 to 15 reps.

Barbell Pullover310-15
Lats Pulldown310-15
Bent-Over Barbell Rows310-15
Seated Cable Rows310-15

Thursday: Legs

This is Kai Greene’s leg workout routine; he targets all lower body muscle groups on his leg day.

Lying Leg Curls310-12
Seated Calf Raise410-15
Standing Calf Raise410-15
Donkey Calf Raise410-15

Friday: Arms

Here is Kai Greene’s arm workout routine, which includes 5 exercises for the biceps and 3 exercises for the triceps.

Reverse Curls48-12
Hammer Curls410-12
Wrist Curls410-12
Preacher Curls410-12
Bicep Curls410-12
Dumbbell Kickbacks315-20
Overhead Dumbbell Triceps Extension315-20
Triceps Pulldown315-20

Saturday: Rest

Sunday: Rest

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Kai Greene’s Workout Principle

Kai workouts five days a week and starts with a warm-up and stretching. He always does about 20–30 minutes of abs training, in which he includes exercises like crunches, Russian twists, and leg raises, before starting his strength training.

Kai Greene’s workouts revolve around the muscle hypertrophy method of training for peak muscle growth.

He puts too much focus on mind-muscle connection. He also focuses on including some isometric moments in his workout routine to stimulate muscle growth.

Kai Greene Diet

Greene’s diet focuses on consuming a high amount of calories while maintaining a lean physique. He emphasizes the importance of lean proteins, healthy fats, and complex carbohydrates.

It is crucial to prioritize lean sources of protein for muscle building while also considering the significance of healthy fats found in foods like fish and avocado.

Complex and nutritious carbohydrates are essential for fueling workouts and overall health.

To build and repair muscles effectively, it is crucial to prioritize protein intake as it plays a vital role in maximizing muscle growth.

Neglecting the other two macronutrients, fats and carbohydrates, would have a negative impact on overall well-being.

Moreover, including an good amount of greens in your diet is essential. These vegetables are rich in vital vitamins and minerals that form the cornerstone for supporting muscle growth. Ignoring this aspect can hinder proper development.

Meal 112 egg whites
1/4 Shredded Cheddar cheese
2 Spring onions
2 slices of Ezekiel bread
1 piece of fruit
Meal 2Protein powder
1 cup of blueberries
1 handful of almonds
1 cup of coconut milk
Meal 3170 grams of steak
1 tomato
1/2 cucumber
Meal 41 cup of quinoa
170 grams of chicken breast,
2 walnuts
Dried cranberries
Meal 52 sweet potatoes
2 tablespoons of parmesan cheese
250 grams of tuna
4 stems of asparagus


Kai Greene incorporates various supplements into his diet to enhance his workout performance and promote muscle growth. Bodybuilders typically take these supplements, considering them safe for use.

  • Whey Protein
  • Pre-workout
  • Bcaa
  • Creatine
  • Multi-Vitamins


In conclusion, Kai Greene, nicknamed “The Predator,” is an American bodybuilder known for his captivating personality and artistic approach. His workout routine and diet plan reflect his dedication to maximizing performance and muscle growth.

He follows a rigorous schedule, targeting different muscle groups each day with a focus on mind-muscle connection. Kai emphasizes lean proteins, healthy fats, and complex carbs in his nutrition to support muscle building and overall well-being.

Including nutrient-rich greens is also important to him. Additionally, he incorporates supplements like whey protein, pre-workout formulas, BCAAs, creatine, and multi-vitamins to enhance his workouts.

With his intense training, balanced nutrition, and strategic supplementation, Kai Greene has become a prominent figure in bodybuilding, admired for his impressive physique and captivating persona.

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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