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Home » Programs » Best Bodybuilding Programs » Kai Greene Workout Routine Spreadsheet

Kai Greene Workout Routine Spreadsheet

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By Kyle Risley
Last updated April 18, 2020

Experience level: Advanced, Intermediate

Weeks: Indefinite

Meet prep program: Yes

Program goal: Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Kai Greene’s workout routine is a 5 day intermediate to advanced level bodybuilding program. It is a body part split that targets a different muscle group each day: chest & calves, shoulders & forearms, back, legs, and arms.

Table of Contents

  • 1 Spreadsheet: Kai Green Workout Routine
  • 2 Overview: Kai Greene Workout Routine
    • 2.1 Day 1: Chest, Calves Workout
    • 2.2 Day 2: Shoulders, Forearms Workout
    • 2.3 Day 3: Back Workout
    • 2.4 Day 4: Legs Workout
    • 2.5 Day 5 : Arms Workout
  • 3 Video: Kai Greene Arms Workout
  • 4 Video: Kai Greene Chest Workout

Spreadsheet: Kai Green Workout Routine

Kai Greene Workout Routine Spreadsheet | LiftVault.com

Overview: Kai Greene Workout Routine

Kai Greene’s workout routine calls for a lot of volume (unsurprisingly) and is best suited for intermediate and advanced bodybuilders.

Here’s a quick overview of the muscle groups worked before we look at each training day.

Training DayMuscle Group
Day 1Chest, Calves
Day 2Shoulders, Forearms
Day 3Back
Day 4Legs
Day 5Arms

Day 1: Chest, Calves Workout

Exercise MovementSetsReps
Bench Press320,15,12
Dumbbell Fly320,15,12
Decline Bench Press320,15,12
Arm Pullover320,15,12
Seated Calf Raise410-15
Standing Calf Raise410-15
Donkey Calf Raise410-15

Day 2: Shoulders, Forearms Workout

Exercise MovementSetsReps
Arnold Press312-15
Behind the Neck Press312-15
Lateral Raise312-15
Front Raise312-15
Shrugs312-15
Reverse Curls48-12
Hammer Curls410-12
Wrist Curls410-12

Day 3: Back Workout

Exercise MovementSetsReps
Barbell Pullover310-15
Lat Pulldown310-15
Bent Over Barbell Rows310-15
Seated Cable Rows310-15

Day 4: Legs Workout

Exercise MovementsSetsReps
Squats310-12
Lying Leg Curls310-12
Deadlifts310-12
Lunges410-15
Seated Calf Raise410-15
Standing Calf Raise410-15
Donkey Calf Raise410-15

Day 5 : Arms Workout

Exercise MovementSetsReps
Reverse Curls48-12
Hammer Curls410-12
Wrist Curls410-12
Preacher Curls410-12
Spider Curls410-12
Dumbbell Kickbacks315-20
Overhead Dumbbell Triceps Extension315-20
Triceps Pulldown315-20

Video: Kai Greene Arms Workout

Train with Kai IV: ARMS with Adam

Video: Kai Greene Chest Workout

Train with Kai Greene Chest Workout

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

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