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 |