Kai Greene is well-known for his amazing body symmetry and proportionality with the most amazing bigger muscles in the fitness industry.
He has competed in several Mr. Olympia contests and other IFBB bodybuilding contests.
Many people ask, what Kai Greene did to become bigger. Which supplement does Kai use? What is the Kai Greene fitness program? And many others.
The fact is, Kai Greene started training at the early stage of his life. He later develops his fitness training into a career.
Kai Greene becomes a professional IFBB bodybuilder and won his first bodybuilding title at the age of 14.
However, what is unique now is Kai Greene workout routine secrets.
This article gives you Kai Greene fitness program secrets that enable him to build bigger muscles and aesthetic body proportions.
Kai Greene fitness program secrets
In the fitness industry, the slogan ‘’No pain no gain’’ and ‘’hard way the only way ‘’ stands the only key to a successful bodybuilder.
The reality is that Kai Greene workout routine tactics were extremely extraordinary and you might not believe it.
The top secret of Kai Greene is that his workout focuses on specific muscles.
He starts his workout with warm-ups, stretches specifically cardio exercise.
The main reason for this amazing start is to improve blood circulation and to make the muscles get ready for a tremendous and high-intensity workout.
The tactics were also aimed at avoiding workout injuries.
In the real sense, warm-ups such as cardio improve muscle endurance and prevent unnecessary injuries of the muscles during a high-intensity workout.
After a tremendous workout, Kai Greene clears the workout with refreshing warm-ups and stretch, which most gym-goers rarely do.
The nutrition plan was a key focus. Kai Greene’s food was very amazing.
It was based on a dietary plan geared by nutritionists or dietitian experts.
He followed the best meal before the gym workout and another best meal after the gym workout.
Kai Greene Workout Program
Having a well-organized and realistic workout routine is very crucial.
Kai Greene made a realistic workout routine that he was strict and this enable him to achieve his primary goals.
As I mentioned earlier, Kai targeted specific muscles while training.
1. Kai Greene chest workout day
During Kai’s chest day workout program, he combines it with calf raises. He Kai perform the following sets
3 sets of bench press, dumbbell fly, and decline bench press with 10 to 20 reps for muscle endurance.
Kai combines it with 4 sets of the calf raise 15 reps. With 60 to 90 seconds rest between sets.
2. Kai Greene shoulder workout day
Kai Greene performs 3 sets each for Arnold press, military press, lateral raise, and front raise with 12 reps per set.
He also does some forearms for 4 sets 12 reps each, With 60 to 90 seconds rest between sets.
In short, he does comprehensive shoulder workout targeting specific muscles.
3. Kai Greene back workout day
Kai performs all the workouts related to back muscles.
He does 3 sets of barbell pullovers, lat pull-down, bent over barbell row, and seated cable row 15 reps for each set. With 60 to 90 seconds rest between sets.
4. Kai Greene leg workout day
The same sets that is, 3 sets for the relevant leg workouts with 12 reps for each set and resting duration of 60 to 90 seconds between each set.
He also does some calf raises for 4 sets 15 reps for each type of calf raise.
5. Kai Greene Biceps workout day
Kai Greene performs 4 sets of each set of various forearms workouts for 12 reps each.
He workout all the biceps muscles including muscle endurance and resistance training for his bigger biceps.
Kai’s workout targeted all muscles of his biceps, doing complex workouts(1).
6. Kai Greene triceps workout day
He performs triceps workouts with 4 sets and 20 reps for his triceps muscles.
Kai included comprehensive workouts for his bigger triceps which most gym-goers don’t perform(2).
He also included an inner bicep workout for his bigger muscles
7. kai Greene abs workout day
Do you want to know Kai abs workout? Greene’s abs workout was so amazing. He performs crunches, uses rollers, sit-ups, and many others.
Kai performed 4 sets with 15-20 reps for every abs workout tactic.
Making complex workout that targets all abdominal muscles for a smarter six-pack
8. Kai Greene meals and resting
Resting is a very essential part of life, especially when you are doing exercise.
You need to have 2 to 3 days of rest to allow the muscles to recover and for effective protein synthesis.
It goes hand in hand with proper meals to boost your energy level and to improve your overall body performance.
Therefore, according to Kai Greene, he rests on Saturday and Sunday, two good days in which he could make time and go for a hike and refreshments with his fiancee.
Kai Greene Meal plan
Greene follows a strict cutting diet and bulking diet.
He ensures that he eat enough protein, high-calorie foods, healthy fats, and complex carbohydrates that have a lower glycemic index over the starchy ones.
This enables him to build his bigger muscles faster.
In addition, Kai Greene uses pre-workout supplements and post-workout supplements within 30 to 45 minutes before and after a workout.
Kai Greene Meal Plan Timetable
Greene follows a severe cutting eating regimen that involves 1.5gms of protein for each pound of his weight and 0.5gms of solid fats per gram of body weight.
He takes his pre-exercise protein shake, in any event, thirty minutes before beginning the exercise.
He inclines toward complex carbs that have a lower glycemic record over the boring ones.
Diet 1: 2 cuts Ezekiel bread, 4 egg whites, 2 scallions, ¼ destroyed cheddar
Diet 1: 2 scoops of Vanilla Protein Powder, 1-ounce almonds, 1 cup Vanilla Almond/Coconut Milk, 1 cup blueberries, 1 cup of water
Diet 3: 6 ounces of flame-broiled Flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ready tomato
Diet 4: 6 ounces of Boneless Chicken Breast, 2 pecans, and craisins, 1/3 cup of quinoa
Diet 5: 5-ounces of fish steak with7 ounces of cod, 2 medium-sized sweet potatoes, 1 tablespoon margarine, 2 tablespoon Parmesan Cheese, 4 stalks of Asparagus
The above eating routine is the building diet that Kai sticks to during the slow time of year. His pre-challenge diet is entirely different where he changes to progressively lean proteins.
Diet 1: 16 oz steak, 12 egg whites, a quart of white rice
Diet 2: A 16 ounces of white rice, 2 chicken bosoms, turkey burger
Diet 3: 16 oz salmon, an enormous green plate of mixed greens, 6 egg whites
Diet 4: 16 oz steak with 2 yams
Diet5: 2 cups of cereal with raisins, 16 oz salmon, a cup of corn
Diet 6: Protein shakes, avocado or a cup of cashews
Diet 7: 2 cups blended vegetables, 16 oz steak
Supplement for Kai
Kai takes BCAA to forestall muscle exhaustion and to advance protein amalgamation during the day.
Glutamine helps shield him from getting catabolic—losing muscle—while a pre-exercise supp.
He also uses nitric oxide transports supplements for effective blood flow.
A word from Tannos Online
For bigger muscles like the ones for Kai Greene, you need to perform resistance training and more reps for muscle endurance.
Kai Greene’s workout program is so amazing and needs dedication and self-motivation.
In fact, Kai Greene workout routine was of a high standard and with good nutrition plan.
Kai Greene also performed a comprehensive or complex workout that targets most of his body muscles.
However, it is better to draft a realistic workout program that you can adhere to at all costs.