From being a person who could not even afford his gym fees to becoming a world famous body IFBB bodybuilder has made a notable achievement in his life. Kai Greene set an outstanding example in the bodybuilding field, when he secured second position in Mr. Olympia 2012, at the age of 14. Today, he is one of the best bodybuilders present in the world and also known as ‘The Dancing Bodybuilder’ for his entertaining qualities.

Let us learn in detail about the fitness routine of this successful bodybuilder, which made him win his first body building competition at an early age of 14.

Kai Greene Workout Routine in Detail

Height: 173 cm (5 ft. 8 inches)

Weight Competition: 256–267 pounds (116–121 kg)

Weight Off Season: 278–300 pounds (126–136 kg)

Biceps: 22 inches (57 cm)

Chest: 58 inches (148 cm)

Legs: 34 inches (86 cm)

This bodybuilder from the USA is known for his well-built body and bulky muscles. In the year 2001, he was titled as the bodybuilder having biggest arms in the universe. Apart from New York Pro, Arnold Classic, Australian Pro Grand Prix and Mr. Olympia, he won several contests. The fitness routine of Greene made him ever successful and helped him build awesome physique. His workout routines are extraordinary, and one needs to work arduously to be successful enough to follow it for a longer span of time.

“The mind muscle connection is No.1 factor when it comes to fitness training” as Kai told Muscle & Fitness. He focused on building only specific areas of his body during every workout session. He made a combination of workout for everyday, emphasizing only one particular muscle group.

Here is the detailed list of Kai’s everyday workout schedule:

DAY 1: Chest and Calves

ExerciseNo. of SetsReps
Declined Bench Press315-20
Dumbbell Fly315-20
Bench Press315-20
Donkey Calf Raise410-15
Standing Calf Raise410-15
Seated Calf Raise410-15

DAY 2: Shoulders and Forearms

ExerciseNo. of SetsReps
Front Raise310-12
Lateral Raise310-12
Military Press310-12
Arnold Press310-12
Wrist Curls410-12
Hammer Curls410-12
Reverse Curls (Standing)48-12

DAY 3: Back

ExerciseNo. of SetsReps
Seated Cable Rows310-15
Bent Over Barbell Rows3 10-15
Lats pull-down310-15
Barbell pull-over310-15

DAY 4: Legs

ExerciseNo. of SetsReps
Donkey Calf Raise410-15
Standing Calf Raise410-15
Seated Calf Raise410-15
Laying Leg Curls310-12

DAY 5: Arms

ExerciseNo. of SetsReps
Biceps Curls410
Preacher Curls412
Triceps Pull-down315-20
Overhead Dumbbell Triceps extension315-20
Dumbbell Kickback315-20
Wrist Curls410-12
Hammer Curls410-12
Reverse Curls (Standing)48-12

Warm Up Sessions

Greene performs the above-mentioned detailed workout all the five days. He takes rest on day 6 and 7. He also combines some effective warm up sessions before every workout session.

He does cardio workout like hiking, swimming, cycling, jogging and running for about 30 minutes every day before starting exercise. Kai believes that doing cardio exercises enables him to workout with maximum energy and confidence. It also supports blood flow in body.

The Perfect Diet Plan

A perfect bodybuilding workout needs a perfect diet plan. Kai also added a boost to his career with a perfect diet plan which he regularly followed. Kai followed a healthy eating routine which he split into 5 meals a day. Dividing the meals help you prevent overeating due to hunger pangs. Eating after intervals provides him energy to do his regular workouts without getting dehydrated or tired.

Kai’s 5 Meal Plan

Meal 1: His meal one for the day consisted of ¼ shredded Cheddar Cheese, 12 egg whites, 2 slices Ezekiel bread, 2 scallions, and one fruit. He preferred to eat apple.

Meal 2: Second meal consisted of 1 cup blueberries, two scoops of Vanilla Protein Powder, 1 cup Vanilla Almond/ Coconut Milk, 1 ounce Almonds, 1 cup water.

Meal 3: Kai’s third course of meal had 1 ripe tomato, 6 ounces grilled Flank Steak, 1 teaspoon olive oil, and ½ cucumber. This gave him adequate protein to workout for the rest of the day.

Meal 4: It had dried cranberries, 6 ounces boneless chicken breast, 2 walnuts, and ⅓ quinoa.

Meal 5: 2 tbsp. Parmesan cheese, 5 ounces tuna steak, with 7 ounces cod, 2 medium Yams, 4 stalks of asparagus, and 1 tbsp. butter

A perfect balance of protein, carbohydrates and other minerals in Kai’s diet offered his body all the essential nutrition. Besides, he also had enough water to keep his body well-hydrated for the day. The meal plan of Kai Greene was recommended by the best dieticians, and it is purely based on his body type, so seek for your dietician’s advice before following this diet plan.





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