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
Spreadsheet: Kai Green Workout Routine
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 Day | Muscle Group |
|---|---|
| Day 1 | Chest, Calves |
| Day 2 | Shoulders, Forearms |
| Day 3 | Back |
| Day 4 | Legs |
| Day 5 | Arms |
Day 1: Chest, Calves Workout
| Exercise Movement | Sets | Reps |
|---|---|---|
| Bench Press | 3 | 20,15,12 |
| Dumbbell Fly | 3 | 20,15,12 |
| Decline Bench Press | 3 | 20,15,12 |
| Arm Pullover | 3 | 20,15,12 |
| Seated Calf Raise | 4 | 10-15 |
| Standing Calf Raise | 4 | 10-15 |
| Donkey Calf Raise | 4 | 10-15 |
Day 2: Shoulders, Forearms Workout
| Exercise Movement | Sets | Reps |
|---|---|---|
| Arnold Press | 3 | 12-15 |
| Behind the Neck Press | 3 | 12-15 |
| Lateral Raise | 3 | 12-15 |
| Front Raise | 3 | 12-15 |
| Shrugs | 3 | 12-15 |
| Reverse Curls | 4 | 8-12 |
| Hammer Curls | 4 | 10-12 |
| Wrist Curls | 4 | 10-12 |
Day 3: Back Workout
| Exercise Movement | Sets | Reps |
|---|---|---|
| Barbell Pullover | 3 | 10-15 |
| Lat Pulldown | 3 | 10-15 |
| Bent Over Barbell Rows | 3 | 10-15 |
| Seated Cable Rows | 3 | 10-15 |
Day 4: Legs Workout
| Exercise Movements | Sets | Reps |
|---|---|---|
| Squats | 3 | 10-12 |
| Lying Leg Curls | 3 | 10-12 |
| Deadlifts | 3 | 10-12 |
| Lunges | 4 | 10-15 |
| Seated Calf Raise | 4 | 10-15 |
| Standing Calf Raise | 4 | 10-15 |
| Donkey Calf Raise | 4 | 10-15 |
Day 5 : Arms Workout
| Exercise Movement | Sets | Reps |
|---|---|---|
| Reverse Curls | 4 | 8-12 |
| Hammer Curls | 4 | 10-12 |
| Wrist Curls | 4 | 10-12 |
| Preacher Curls | 4 | 10-12 |
| Spider Curls | 4 | 10-12 |
| Dumbbell Kickbacks | 3 | 15-20 |
| Overhead Dumbbell Triceps Extension | 3 | 15-20 |
| Triceps Pulldown | 3 | 15-20 |
Video: Kai Greene Arms Workout
Train with Kai IV: ARMS with Adam
Video: Kai Greene Chest Workout
Train with Kai Greene Chest Workout
