Kai Greene: The Physique Architect

HeightWeightDate of BirthNationality
5 ft 7 in (1.73m)250–285 lb (113–129 kg) (on-season) 290–310lb (off-season)July 12, 1975American

Kai Greene was born on the 12th of July, 1975, in the city of Brooklyn. He was christened Leslie Kai Greene and goes by Kai Greene professionally. He is an American IFBB professional bodybuilder, artist, personal trainer, and actor. He is well known for his victory at the Arnold Classic, 2016. Kai secured the second place in the Mr.Olympia competitions in the years 2012, 2013 and 2014.

Kai Greene Workout Video

Facts about Kai Greene

  • Nicknames: The Predator, Mr. Getting It Done
  • Kai is 5 feet 8 inches tall.
  • He weighs 285 pounds on-season and whopping 310 pounds off-season.
  • He is known for an incredible back that is very detailed and muscular. It is so big that his wide lats protrude so far down, they practically hide his waist!
  • Kai’s favourite exercises include the wide grip and close grip pull downs. In these exercises, he makes sure to focus his efforts on contracting the right muscles, using as little of the biceps as possible.
  • Kai’s motto is “Proper Preparation Prevents Poor Performance.” In fact, he has launched a training program that is named after his motto, called 5P.
  • Before his 19th birthday, he became a professional wrestler. This made him the youngest natural pro bodybuilder in the world.

Background

Kai had an unfortunate childhood. He had no family. From the age of 6, he was frequently moving between foster homes and institutional placements. HIs mother abandoned him when he was a teenager. In this harsh environment for a child, he found his refuge in weight training.

Since a young age, Kai always had a passion for visual arts, but there were hardly any who noticed. His two worlds, one of weight training and one of art, came together through the building of his body. He used his musculature to understand the human physique, using it to better his skill, creating exquisite art over time.

He was always a bit of a trouble maker in school. His 7th grade English teacher noticed Kai’s incredible growth and development and decided to make him channel his efforts into some goal; teen competition. Kai’s excitement and enthusiasm for the training and intense competition helped him change his subpar behaviour.

Bodybuilding Career

The beginning of his bodybuilding career helped boost his confidence and ability as a genuine competitor. He spent most of his middle school days winning teen titles in various competitions. It was after he won second place for the first time that he decided he needed to do some real training.

Around then, he was introduced to 5th Avenue Gym, which would go on to become his home and an institute for competitive education. Over here, he met numerous athletes and learned all that he could from them. Just before his 19th birthday, he became a professional and was also the youngest natural pro bodybuilder in the world. His professional status had let him finally take his career to the big stages.

He won every professional title that his organisation offered. Kai wanted to win the Team Universe and acquire a pro status with IFBB. After a couple of unsuccessful attempts, he won the heavyweight division and the overall title at Team Universe. Kai competed in the World in Slovakia where he came fourth. He realised he still had a long way to go when compared to the world’s top competitors. He decided to take a break for four years and continue to build his body, but people said it was impossible. Their words got to his head.

 

Kai focused on his art, still using his own body as his learning tool. He continued to do what gave him joy and comfort. His training in bodybuilding was mainly for his peace of mind more than anything else.

After being away from the competitive scene for around five years, he got word that the Team Universe competition had become a Pro-Qualifier for IFBB. He decided this is how he would become an IFBB pro and dedicated himself to it. His perseverance and passion for winning let him conquer all difficulties, and he eventually won the title. His incredible physique was appreciated by the judges, and he was granted the overall championship. Finally, after 16 years, he Kai Greene had become a professional in the IFBB.

Contest History

  • 2016 Arnold Classic – 1st
  • 2016 Arnold Classic Australia – 1st
  • 2016 Arnold El Clásico Brazil – 1st
  • 2014 Mr. Olympia – 2nd
  • 2013 Mr. Olympia – 2nd
  • 2013 Arnold Classic Europe – 2nd
  • 2013 EVL’s Prague Pro – 1st
  • 2012 Mr. Olympia – 2nd
  • 2012 Sheru Classic – 2nd
  • 2011 New York Pro – 1st
  • 2011 Mr. Olympia – 3rd
  • 2011 Sheru Classic – 3rd
  • 2010 Arnold Classic – 1st
  • 2010 Australian Pro Grand Prix – 1st
  • 2010 Mr. Olympia – 7th
  • 2009 Australian Pro Grand Prix – 1st
  • 2009 Arnold Classic – 1st
  • 2009 Mr. Olympia – 4th
  • 2008 New York Pro – 1st
  • 2008 Arnold Classic – 3rd
  • 2007 New York Pro – 6th
  • 2007 Keystone Pro Classic – 3rd
  • 2007 Shawn Ray Colorado Pro/Am Classic – 1st
  • 2006 superman Pro – T20th
  • 2006 Shawn Ray Colorado Pro/Am Classic – 14th
  • 2005 New York Pro – 14th
  • 1999 World Amateur Championships – 6th
  • 1999 NPC Team Universe Championships – 1st
  • 1998 NPC Team Universe Championships – 3rd
  • 1997 NPC Team Universe Championships – 2nd
  • 1996 WNBF Pro Natural Worlds – 1st
  • 1994 NGA American Nationals

Kai’s Workout Plan

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
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

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