Kai Greene Diet and Workout Plan

The Kai Greene diet is all about eating large amounts of high quality protein and complex carbohydrates.

He believes that eating clean and avoiding bad habits is key to bodybuilding success. Continue reading to find out the specific diet and workout plan of Kai Greene.

Who is Kai Greene?

Kai Greene is an American IFBB professional bodybuilder, artist, and actor. He was born in Brooklyn, New York, and started lifting weights as a teenager.

Kai’s 7th grade English teacher noticed his rapid physical growth and introduced him to bodybuilding competitions. Today, Kai has stepped away from the bodybuilding stage and is more focused on his acting career. But Kai continues to lift heavy and train with intensity each day.

Even at his current age, anything is possible in terms of a bodybuilding comeback. We will see what the future holds for Kai.


Height5′ 8″ (172.5 cm)
Weight265 – 275 lbs (120.2 – 124.7 kg)
Year of birth1975

Kai Greene Diet

When he’s preparing for a bodybuilding competition, Kai follows a very strict cutting meal plan. Each day he will eat 1.5 grams of protein per pound of body weight.

For example: if Kai weighed 270 lbs, he would eat 405 grams of protein each day. That’s a lot of food for the average person, but Kai must eat this way in order to maintain his massive physique.

Meal 16 eggs, 2 cups egg whites and 1 cup oatmeal
Meal 28 ounces grilled chicken breast and 2 cups white rice
Meal 38 ounces steak and a large salad with mixed greens
Meal 42 scoops of whey protein and 1 cup of oatmeal
Meal 58 ounces of salmon and 2 cups of brown rice
Meal 68 ounces grilled chicken and 16 ounces sweet potato

    In addition to the daily diet plan above, Kai will also drink around 1.5- 2 gallons of water per day.

    Kai Greene Workout Plan

    Kai will begin each workout with a short cardio routine. He believes this prepares both the body and mind for an intense training session. Kai will normally do 12 minutes on the stair stepper to get fully warmed up.

    In addition to this routine, Kai will do some light ab work with stretching. Kai is all about body preparation, in order to avoid injuries.

    Chest Workout

    Before each chest workout, Kai will begin with dumbbell pullovers. He chooses a lighter weight and higher rep range, to slowly warm up the body. Make sure to slowly contract the chest with this movement and avoid using the traps. From here, Kai moves on to heavier weight and compound chest movements.

    • 1st exercise: Dumbbell pullover 4 x 15-20
    • 2nd exercise: Incline bench press 4 x 10-15
    • 3rd exercise: Flat bench press 4 x 10-15
    • 4th exercise: Incline dumbbell fly 4 x 15-20
    • 5th exercise: Machine chest fly 4 x 10-15

    Back Workout

    On back day Kai normally begins with weighted bodyweight pull-ups. He doesn’t worry about counting reps here, but rather focuses on working the muscles to failure. Once again, make sure to focus on contracting the muscles with the heavier movements. Set your ego aside and worry about building the back.

    • 1st exercise: Bodyweight pull-up 4 x to failure
    • 2nd exercise: Bent over row superset with behind the neck pull-down 4 x 12
    • 3rd exercise: Seated cable row 4 x 10-12
    • 4th exercise: Bent over reverse dumbbell fly 4 x 12
    • 5th exercise: Smith machine stiff leg deadlift 4 x 15

    Shoulder Workout

    Kai Greene is known for his massive boulder shoulders. He is a mastermind when it comes to training and is very familiar with the delts. Kai focuses on his arm angle when doing front and side dumbbell raises. You can be training different muscles in the delts, depending on how you hold the dumbbells in your hands.

    • 1st exercise: Seated barbell shoulder press 4 x 12-15
    • 2nd exercise: Smith machine behind the neck press 4 x 15
    • 3rd exercise: Dumbbell lateral raise 4 x 15-20
    • 4th exercise: Dumbbell front raise 4 x 15-20
    • 5th exercise: Reverse peck deck 4 x 15-20

    Leg Workout

    You can’t have a complete physique without building the legs. And Kai Greene’s legs are so thick they’re like tree trunks. But you can’t just do squats and expect your legs to grow like his. You need to work the glutes, hamstrings, quads, and calves for maximum thickness. Try this leg workout below from Kai.

    • 1st exercise: Standing calf raise superset with seated calf raise 3 x 15
    • 2nd exercise: Lying hamstring curl 4 x 15-20
    • 3rd exercise: Seated leg extension 5 x 20
    • 4th exercise: Barbell squat 5 x 10-20
    • 5th exercise: Single leg press 4 x 15-20
    • 6th exercise: Stiff leg barbell deadlift 5 x 15

    Arm Workout

    Arms will always complement the rest of your physique. The problem is, too many people train arms everyday, because it’s the “glory” muscle. Kai likes to do supersets when training arms, as it helps with building mass. Below is an intense arm workout from Kai he did 3 weeks out from the 2017 Olympia.

    • 1st exercise: Cable triceps pull-down superset with cable biceps curl 4 x 15
    • 2nd exercise: Standing cable triceps extension superset with barbell curl 4 x 15
    • 3rd exercise: Single arm triceps extension superset with seated dumbbell curl 3 x 15

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