Kai Greene Workout Routine and Diet Plan

Kai Greene, also named as ‘The Predator,’ is one of the most prominent bodybuilders in recent times. During his career, he has won various competitions and placed highly in Mr. Olympia shows, which has directed to his global recognition for his incredible physique. In addition to performing in ‘Generation Iron’ and launching his supplement brand in 2015, he appeared in the 2013 box office documentary.

Kai Greene

However, Kai’s childhood wasn’t always smooth sailing – he was orphaned when he was six years old and spent most of his youth period in foster homes.

To grow a strong physique, Shawn Smith would take various elements into his diet plan. We would also find out about his workout routine since he also works out quite religiously. Make assured to stay tuned to learn all about his routines and to explore the secrets that explained how he became who he is today.

Kai Greene Body Statistics

  • Birth Year: 1975
  • Birth Date: 12th July
  • Height: In Centimetres – 172 cm
    In Feet and Inches – 5′ 8″
  • Weight: In Kilograms – 113-129 Kg
    In Pounds – 250-285 lbs
  • Chest: 58″
  • Waist: 33″
  • Arms: 22″

Kai Greene

Kai Greene Awards and Achievements

Competition History:

  • 1994 NGA American Nationals – overall 1st
  • 1996 WNBF Pro Natural Worlds – 1st
  • 1997 NPC Team Universe Championships – 2nd
  • 1998 NPC Team Universe Championships – 3rd
  • 1999 World Amateur Championships – 6th
  • 1999 NPC Team Universe Championships – 1st (Pro Card)
  • 1999 World Championships, Slovakia – 4th
  • 2005 New York Pro – 14th
  • 2006 Iron Man Pro – 20th
  • 2006 Shawn Ray Colorado Pro/Am Classic – 14th
  • 2007 New York Pro – 6th
  • 2007 Keystone Pro Classic – 3rd
  • 2007 Shawn Ray Colorado Pro/Am Classic – 1st
  • 2008 New York Pro – 1st
  • 2008 Arnold Classic – 3rd
  • 2009 Australian Pro Grand Prix – 1st
  • 2009 Arnold Classic – 1st
  • 2009 Mr. Olympia – 4th
  • 2010 Arnold Classic – 1st
  • 2010 Australian Pro Grand Prix – 1st
  • 2010 Mr. Olympia – 7th
  • 2011 New York Pro – 1st
  • 2011 Mr. Olympia – 3rd
  • 2011 Sheru Classic – 3rd
  • 2012 Mr. Olympia – 2nd
  • 2012 Sheru Classic – 2nd
  • 2013 Mr. Olympia – 2nd
  • 2013 Arnold Classic Europe – 2nd
  • 2013 EVL’s Prague Pro – 1st
  • 2014 Mr. Olympia – 2nd
  • 2016 Arnold Classic – 1st
  • 2016 Arnold Classic Australia – 1st
  • 2016 Arnold Classic Brazil – 1st


  • 2009 – Overkill
  • 2010 – Redemption
  • 2013 – Generation Iron

Kai Greene Workout Routine

Tough Childhood

Kai, who was born and reared in Brooklyn, New York (USA), bore a  challenging childhood – he was orphaned at the age of six, and raised in foster homes for over a decade.

Kai Greene

In his youth, he strived to find a place in the neighborhood, feeling like a forbidden. A future champion began misbehaving at school as a consequence of this.

The misbehavior proceeded to the spot where he was in danger of being thrown out of both his school and foster home.

Despite his early struggles, Kai held on to one positive in his earlier years, weight training. In 1988, he undertook to develop his physique at the gym at the age of 13, as a departure for his problems.

Introduction to Bodybuilding

Despite having great genetics, Kai notified that his body was developing more quickly than others his age.

Kai’s teacher understood his potential to thrive as a bodybuilder when he was in 7th grade. Kai’s teacher, who was conscious of Kai’s poverty-stricken situation, inspired him to compete in teen shows after encouraging him to do bodybuilding.

This was the impulse he needed to change his life for the better.

Champion of Teens

Over the next five years, Kai competed in various private teen bodybuilding shows. Kai was much more significant and more advanced than most teenagers his age, so he was the boss of every competition he enrolled.

Toward the end of his teenage years, Kai continued to succeed. He obtained his Pro Card in the 1994 NGA American Nationals at the age of 19 in a natural bodybuilding federation.

Kai Greene

His early breakthrough in the sport led him to see that he would have a brilliant future in the field. Kai was predetermined to become a bodybuilding legend.

Kai set his eye on competing in the NPC federation after taking home another trophy in the WNBF Pro Natural Worlds of 1996. As a consequence of his accomplishment, he instantly rose to his game in the NPC, which he knew was filled with much more extensive athletes.

During the following year, Kai concentrated on improving his physique. A teen champion was determined to come back with an extraordinary package that would allow him to contest in the big league.

First NPC Competition

By 1997, Kai had produced an awesome physique for his age (22 years old). As he walk onto the stage at the 1997 NPC Team Universe Championships, he expected to accomplish a high score.

Although he did not win, Kai did place second in his first big competition, which is an unusual achievement for a young athlete.

Pro Card

As a teenager, Kai found the ‘big leagues’ hard- he couldn’t replace the performances he had in teen competitions, placing 3rd and 6th in the 1998 NPC’s and the 1999 World Amateur Championship, sequentially.

Kai, however, didn’t take long to adjust to life on the road. As of the end of 1999, Kai had proved himself as an up-and-coming star when he acquired the NPC Team Universe Championships.

However, it wasn’t the only thing he brought home.

Kai Greene

In addition to walking away with the trophy, Kai had realized his goal of becoming an IFBB pro bodybuilder. Kai obtained his professional card at the age of 24.

“In the summer of 1997, I set my sights on gaining professional recognition with the IFBB.  It was brought to my attention that to gain Pro status, I would have to first qualify through their amateur organization called NPC.”

Taking A Break

In 1999, Kai moved to Slovakia to compete in the World Championships for the first time as a Pro. The fourth-place finish was decent, but the results were not to his desire.

After taking a four-year break from competing in bodybuilding shows, Kai was determined to make a name for himself in the IFBB. The time away from work he spent training tough, urged to shape one of the world’s most extensive physiques.

Return To The Stage

At the 2005 New York Pro, Kai made his recovery after five years away from the limelight. Nevertheless, the Predator did not have a successful return – he finished 14th.

Kai struggled for the next two years, competing in four shows and winning only once in the top three. However, he operated tirelessly to improve his physique as he desired to become famous in the industry.

In the end, the Predator was repaid for his hard work – bouncing back from defeat and finding victory at the end of 2007.

In 2007, Kai took home the Shawn Ray Colorado Pro/Am Classic – his first professional bodybuilding competition – at the age of 32. His profession was just getting started, though.

Winning The Arnold Classic

In the coming four years, Kai joined nine more shows, carrying home six more trophies. A big triumph for him during this period was winning the Arnold Classic, his most outstanding to date.

The trophy was presented to Kai by Arnold Schwarzenegger himself. Additionally, he also fitted for his first Mr. Olympia competition in course with this success.

Kai Greene

To this end, The Predator started on a new journey – to become the Mr. Olympia champion.

Mr. Olympia Shows

Kai fought for the first time at 34 years old in 2009. A wildly contested lineup meant he didn’t win the prize, but he still stand 4th in a decent showing. Other competitors involved Phil Heath, Branch Warren, and Jay Cutler.

The Predator appeared on stage at the Mr. Olympia five more times over the next five years. His shows continuously improved, and three times he was put in 2nd position.

Kai however wasn’t able to play for the Sandow trophy during this period. He determined not to compete for the Mr. Olympia trophy during this period.

More Success

From 2010-2016, Kai placed first in seven shows, including four more numerous Arnold Classic wins. In addition to his progress, his place among the world’s best bodybuilders was plastered by this achievement.

He started building his brand after becoming universally recognized everywhere in the fitness industry. The hair, physique, and off-stage performances of the actor made him an industry figure. The Predator was christened ‘The Predator’ by his enthusiasts around the world.


Even as a child, Kai had always managed to bodybuilding to stay away from his problems. As of 2011, he found another way to ease himself – via art.

Kai Greene

His first art show was conducted the same year he began producing a collection of large canvas paintings. Bodybuilding has always been recognized as art designed by Kai, but he never told anyone that bodybuilding was one:

“As a professional bodybuilder, I’m a master sculptor. The art show made me realize that I’ve always been an artist: My medium being the human physique.

My life is what I make it, just like the art I’ve produced on canvas and stage. This art show makes this statement. I’m celebrating some personal accomplishments and my artistic expression.”

Visual Artist

Kai became genuinely attached to art and wanted another way of representing himself – instead of simply creating paintings on canvas.

His creativity led him to examine different forms of art, and he took his artwork to the roads and subways to share it with others. As a consequence, Kai gained huge fame posing in public while wearing masks and costumes, hosting his fans around America. Masses of fans encouraged the visual art of the Predator. His bodybuilding show has led to him being signed to appear as a ‘guest poser’ at various competitions.

Kai’s guest appearances are highlighted by his dressing unique outfits – both modeling and clothing connect to form his fashion.

Kai Greene


Kai was suggested in 2009 to participate in a documentary following his arrangement for Mr. Olympia that year. This was his first taste of screen time, but he came into the flashlight with the movie “Generation Iron” (2013).

‘Generation Iron’ was regarded as the true progress to the landmark documentary, Pumping Iron. A documentary that held the topmost place on the charts for 3 consecutive weeks after its release, it was the most prominent documentary of 2013.


In 2015, Kai became more successful as a result of his art and bodybuilding achievements. Taking the benefit of his newfound influence, he started his own supplements company.

His company quickly became a well-known brand in the industry — selling everything from protein powders to pre-workout supplements.

Kai Greene


Kai knows the significance of warming up well, and he uses 15-20 minutes of stretching and practicing abs before every workout. Kai maintains that the core plays a major role in all workouts.

Workout Routine

Kai understands that his body acknowledges best to this routine by working on one muscle group per day. While he supported lower reps of heavyweight, he does not promote conducting heavyweights.

To improve his ‘mind-muscle-connection,’ the Predator favors lifting lighter weights and working more eminent reps. He likes performing 3-4 sets per exercise, varying between 8-20 repetitions per set.

It will seem something like this for Kai’s practicing routine:

Day 1 – Chest

  • Arm Pullovers – 3 sets with 20, 15, 12 reps
  • Decline Bench Presses – 3 sets with 20, 15, 12 reps
  • Flat Bench Presses – 3 sets with 20,15,12 reps
  • Incline or Flat Dumbbell Flyes – 3 sets with 20,15,12 reps

Day 2 – Arms

For Biceps –

  • Concentration Curls – 4 sets with 10 to 12 reps
  • Dumbbell Curls – 4 sets with 8 to 10 reps
  • Preacher Curls – 4 sets with 8 to 10 reps
  • Reverse Curls – 4 sets with 8 to 10 reps
  • Standing Bicep Curls with Straight Bar – 4 sets with 8 to 10 reps

For Triceps –

  • Dumbbell Kickbacks – 3 sets with 20,15,12 reps
  • Overhead Dumbbell Triceps Extensions – 3 sets with 20,15,12 reps
  • Standing Triceps Extensions – 3 sets with 20,15,12 reps
  • Triceps Cable Press Down – 3 sets with 20,15,12 reps

Kai Greene

Day 3 – Legs

  • Leg Extensions – 3 sets with 15 to 20 reps
  • Squats – 3 sets with 12 to 15 reps
  • Standing Calf Raises – 4 sets with 20 reps
  • Leg Presses – 3 sets with 12 to 15 reps
  • Hack Squats – 3 sets with 12 to 15 reps

Day 4 – Back

  • Barbell Pull-Ups – 3 sets with 10 reps
  • Lats Pulldown – 3 sets with 12 reps
  • One Arm Dumbbell Rows – 3 sets with 12 to 15 reps
  • Seated Cable Rows – 3 sets with 10 reps
  • T-bar Rows – 3 sets with 12 to 15 reps

Day 5 – Shoulder

  • Arnold Presses – 3 sets with 12 to 15 reps
  • Behind the Neck Presses – 3 sets with 12 to 15 reps
  • Dumbbell Shrugs – 3 sets with 12 to 15 reps
  • Military Presses – 3 sets with 12 to 15 reps
  • Lateral Raises – 3 sets with 12 to 15 reps
  • Upright Rows – 3 sets with 12 to 15 reps

Day 6 – Rest

The workout routine Kai Greene follows before wrestling is all about his daily schedule. We will see some of the skills and tips he will use to achieve success with his diet plan in the following segments. It would be great to see it next since he makes sure to fuel his body appropriately.

Kai Greene Diet Plan

To develop his muscles to their greatest potential, Kai absorbs 1.5g of protein per pound of bodyweight. Besides lean proteins and complex carbohydrates, he also incorporates healthy fats in his nutrition.

Kai eats five meals a day when he’s bulking, with somewhat larger portions. His pre-contest arrangements, however, combine up to seven meals in small portions per day.

Kai Greene

Cheat meals are feasts The Predator allows himself when he desires them. These meals are meant to support you in filling up calories. Kai loves to guarantee that his physique is always developing by making his body used to these cheat meals.

Bulking Diet

In this instance, Kai’s “bulking” diet program would look like this:

  • 2 slices Ezekiel bread, 4 egg whites, 2 scallions, ¼ shredded cheddar cheese
  • 2 scoops of Vanilla Protein Powder, 1-ounce almonds, 1 cup Vanilla Almond/ Coconut Milk, 1 cup blueberries, 1 cup of water
  •  6 ounces of grilled Flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ripe tomato
  • 6 ounces of Boneless Chicken Breast, 2 walnuts, and craisins, 1/3 cup of quinoa
  • 5-ounces of tuna steak with7 ounces of cod, 2 medium-sized yams, 1 tablespoon butter, 2 tablespoons Parmesan Cheese, 4 stalks of Asparagus

Pre-Contest Diet

Kai’s ‘pre-contest diet will look like this:

  • 16 oz steak, 12 egg whites, a quart of white rice
  • A pint of white rice, 2 chicken breasts, turkey burger
  • 16 oz salmon, large green salad, 6 egg whites
  • 16 oz steak with 2 sweet potatoes
  • 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn
  • Protein shakes, avocado, or a cup of cashews
  • 2 cups mixed vegetables, 16 oz steak

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