Kai Greene’s Full Body Weekly Workout For Huge Gains

This weekly workout from Kai Greene is a full body crusher to give you serious gains.

When looking for a good full body workout, it is always best to take notes form the pros. With so many people online or in gyms claiming to know everything and anything about fitness, for your gains to really show, looking for advice and workout plans from professional athletes is the best place to start. Their careers were made in the gym and in the kitchen and those dietary and fitness plans worked for them and most certainly can work for you.

Planning a workout in one day can be challenging, let alone a whole week, but thanks to this weeklong workout from Kai Greene, you will be well on your way to huge gains. Greene shares this weekly schedule so others can see growth like he did enhancing his performance to new heights. With this weekly schedule, you will find which muscle groups to pair, or a new way of pairing than you had before, how may sets and reps to do for each exercise, and the right amount of work each day to see those great gains.

Kai Greene

About Kai Greene

Kai Greene is a professional bodybuilder and personal trainer who is considered one of the best bodybuilders to have never won a Mr. Olympia competition. While this may seem insulting, it is more a testament to his hard work and the sheer competition of such an event as opposed to a low blow to Greene’s career. He placed second at the Mr. Olympia contest in 2012, 2013, and 2014. Despite never winning a Mr. Olympia competition, his best wins were at the Arnold Classic in 2009, 2010, and 2016. Since going pro in 2005, Greene has been a force in the pro bodybuilding world and one to watch for his dedication to his physique and love for the sport.

Kai Greene

Kai Greene Training Routine

This full body weeklong workout is sure to get you fired up and moving to ensure you hit all those muscle groups that need work. A mix of big lifts and exercises to support and grow smaller stabilizer muscles, this can be done with high volume and lighter weight, or the option to slightly modify to go heavier for slightly less reps. With many of these exercises, if you focus on mind-muscle connection and added time under tension, you will start to see huge gains by targeting deeper muscles as opposed to just the larger surface muscles. An awesome workout, this full body crusher is bound to give you that shredded aesthetic you want and will love.

Monday- Chest & Calves

Exercise Sets Reps
Bench Press 5 5
Dumbbell Fly 3 8
Decline Bench Press 3 8
Arm Pullover 3 10
Seated Calf Raise 3 12
Standing Calf Raise 3 10
Donkey Calf Raise 4 8


Tuesday- Shoulders & Forearms

Exercise Sets Reps
Arnold Press 3 8
Behind The Neck Press 3 8
Lateral Raise 3 10
Front Raise 3 10
Shrugs 3 15
Reverse Curls 3 8
Hammer Curls 3 8
Wrist Curls 3 8


Wednesday- Back

Exercise Sets Reps
Barbell Pullover 3 10
Lat Pulldown 3 10
Bent Over Barbell Rows 3 8
Seated Cable Rows 3 12


Thursday- Legs

Exercise Sets Reps
Squats 5 5
Lying Leg Curls 3 10
Deadlifts 3 8
Lunges 3 15
Seated Calf Raise 3 12
Standing Calf Raise 3 10
Donkey Calf Raise 3 8


Friday- Arms

Exercise Sets Reps
Reverse Curls 3 10
Hammer Curls 3 10
Wrist Curls 3 10
Preacher Curls 3 8
Spider Curls 3 8
Dumbbell Kickbacks 3 12
Overhead Triceps Extension 3 12
Triceps Pulldown 3 15


Featured Supplements For Enhanced Growth & Wellness

Using top quality supplements to maximize your gains, especially after a workout like this, is incredibly important for your growth and wellness. Recovery and ensuring those fuel stores are replenished is more than important, especially with a grueling workout scheduled for each and every day. In order for those gains to show and your muscles to grow, working on your health in tandem with your fitness is vital for serious success.

Performance Lab SPORT Protein

Performance Lab Protein Powder

Performance Lab SPORT Protein is a clean and powerful protein supplement made from brown rice protein to enhance absorption and bioavailability while also promoting muscle growth and recovery. With 20g protein and just 100 calories, this protein is great for both cutting and bulking. With great ingredients and a clean formula, this protein comes from a trusted and reputable company to aid in all of your post-workout needs.

Price: $39.83

Shop Performance Lab SPORT Protein Here

Performance Lab SPORT Protein won Best Protein Powder in the 2020 GI Supplement Awards. Check it out here, as well as our individual review for Performance Lab SPORT Protein here!

National Bodybuilding Co. Bodybuilders Multivitamin


National Bodybuilding Co. Bodybuilders Multivitamin is an advanced formula to pump you with essential nutrients while helping you stay as healthy as possible while gaining continued strength. With great ingredients consisting of vitamins and minerals, this multivitamin can provide more daily energy, better workouts, boost immunity, and give you an anabolic and muscle boosting edge. This advanced formula will help you see improvements faster while promoting a healthy overall lifestyle.

Price: $29.00

Shop National Bodybuilding Co. Bodybuilders Multivitamin Here

National Bodybuilding Co. Bodybuilders Multivitamin won Best Health & Wellness Product in the 2020 GI Supplement Awards. Check it out here, as well as our individual review for National Bodybuilding Co. Bodybuilders Multivitamin here!

Wrap Up

When looking for a solid plan to really attack all areas of our body, look no further than this full body weeklong workout by Kai Greene. Working all of those muscle groups with challenging and fun exercises, Kai Greene shows us just how the pros do it to gain mass and get that physique to pop. As someone who knows how to work hard, Greene has hit the podium at some of the biggest competitions in the world. A respected bodybuilder and determined athlete, Greene shows everyone just how hard one must work in order to be considered great.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Kai Greene Instagram

Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.