Name: Kai Greene

Nickname: The Predator, Mr. Getting It Done

Division: Men’s Open

Birth date: 7/12/1975

Height: 5’8″

Competition Weight: 248 lbs

2016 Arnold Classic Brazil1st
2016 Arnold Classi Australia1st
2016 Arnold Classic1st
2014 Mr. Olympia2nd
2013 Mr. Olympia2nd
2013 Arnold Classic Europe2nd
2013 EVLS Prague Pro1st
2012 Sheru Classic 2nd
2012 Mr. Olympia2nd
2011 Sheru Classic3rd
2011 Mr. Olympia3rd
2011 New York Pro1st
2010 Mr. Olympia7th
2010 Australian Grand Prix Pro1st
2010 Arnold Classic1st
2009 Mr. Olympia4th
2009 Arnold Classic1st
2009 Australian Grand Prix Pro1st
2008 Arnold Classic 3rd
2008 New York Pro1st
2007 Shawn Ray Colorado Pro1st
2007 Keystone Pro3rd
2007 New York Pro6th
2006 Shawn Ray Colorado Pro14th
2006 Ironman Pro Invitational20th
2005 New York Pro14th
1999 NPC Team Universe Championships1st
1999 NPC World Amateur Championships6th
1998 NPC Team Universe Championships3rd
1997 NPC Team Universe Championships2nd
1996 WNBF Pro Natural Worlds1st
1994 NGA American Nationals1st


Pro Bodybuilding Career

Before his 19th birthday, Kai Greene turned pro with a natural organization and held the distinction of being the youngest natural professional bodybuilder in the world. Kai’s pro status allowed him to take his competitive aspiration to a larger stage.

Kai Greene became an enthusiastic bodybuilder, competing in the National Physique Committee (NPC) and aiming to move into the IFBB. He perceives his success in the NPC as mixed. Although he won the 1999 NPC Team Universe, he was disappointed and took a five-year break from competitions, before re-emerging in the 2004 NPC Team Universe contest, which he won again. This victory qualified him for a career as an IFBB professional bodybuilder.

In 2011, Greene began working with preparation coach George Farah and placed 1st in the 2011 New York Pro Championship. His 3rd place win at Mr. Olympia in 2011 qualified him for the 2012 contest, so he did not compete at the 2012 New York Pro in order to focus on Mr. Olympia. As documented in his breakout role in Generation Iron, he placed 2nd in the 2012 Mr. Olympia, the 2013 Mr. Olympia, and the 2014 Mr. Olympia.

Taking A Break From The Olympia

Kai Greene did not compete in the 2015 Mr. Olympia in order to focus on his career outside of bodybuilding. He issued the statement, “There is a lot more going on behind the scenes that I cannot discuss.” Olympia officials denied any claims that he was banned from competing, but did confirm that he did not register and had been reminded several times since May. Greene did request an extension on the registration period in May; it was extended until July, but he did not meet this deadline either. He shortly confirmed he signed a management deal with Generation Iron who helped him secure roles on “Stranger Things” Season 2 and many auditions for major TV and Film roles.

Kai Greene’s Short Lived Return

On March 5, 2016, Kai Greene won the 2016 Arnold Classic, which he had also won in 2009 and 2010.

On June 23rd, 2017, Greene was given a special offer personally by NPC chairman and CEO of Mr Olympia to join that current year’s Mr Olympia competition without going through qualification, as required for all of the other competitors in the 2017 Mr Olympia. Kai Greene has yet to respond or confirm if he would compete in the 2017 Mr Olympia.

Over the years, Kai Greene has gained vast notoriety beyond what he could have imagined in his youth. Within the bodybuilding arena, Kai has been held as one of the most inspirational athletes of his time. With a seemingly unique, yet well developed vocabulary, Kai has made a seemingly unconscious effort to create a revolutionary approach to bodybuilding. He has changed bodybuilding’s fans, competitors and the overall perception of a once thought of as, “pick things up and put them down” bodybuilder.

Kai Greene received a special invitation to compete at the Mr. Olympia 2020 competition. Though he has not confirmed or denied if he will attend.

In 2020, Kai Greene and Phil Heath have teased a possible return in 2021. Though nothing specific has been formally announced, the two have hinted on their social media that they will face off on stage.


Before every workout, Kai Greene stretches and does ab workouts for 15-20 minutes. He says that the core is an integral part of every exercise, so it is important to awaken the abs before you start workouts.

Ab Workout Routine

3-4 sets of 20-30 reps

  • Crunch
  • Side Crunch
  • Leg Raise

Kai does not believe in training with heavy weights for fewer reps. He says that higher volume with lighter weights  makes him feel like there is maximum growth by improving the mind and muscle connection. Here is his 5 day training plan.

Day 1: Chest and Calves Workout Routine

3 sets of 20, 15, 12 reps

  • Bench Press
  • Dumbbell Fly
  • Decline Bench Press
  • Arm Pullover

4 sets of 10-15 reps

  • Seated Calf Raise
  • Standing Calf Raise
  • Donkey Calf Raise

Day 2: Shoulders and Forearms Workout Routine

3 sets of 12-15 reps

  • Arnold Press
  • Behind the Neck Press
  • Lateral Raise
  • Front Raise
  • Shrugs

4 sets of 8-12 reps

  • Reverse Curls

4 sets of 10-12 reps

  • Hammer Curls
  • Wrist curls

Day 3: Back Workout Routine

3 sets of 10-15 reps

  • Barbell Pullover
  • Lats Pulldown
  • Bent-Over Barbell Rows
  • Seated Cable Rows

Day 4: Back Routine

3 sets of 10-12 reps

  • Squats
  • Lying Leg Curls
  • Deadlifts

4 sets of 10-15 reps 

  • Lunges
  • Seated Calf Raise
  • Standing Calf Raise
  • Donkey Calf Raise

Day 5: Arms Workout Routine

4 sets of 8-12 reps

  • Reverse Curls

4 sets of 10-12 reps

  • Hammer Curls
  • Wrist curls
  • Preacher curls
  • Bicep Curls

3 sets of 15-20 reps

  • Dumbbell Kickbacks
  • Overhead Dumbbell Triceps Extension
  • Triceps Pulldown


Bulking Diet Routine

Kai’s diet is pretty strict. He must have 1.5gms of protein for each pound of his body mass and 0.5gms of fats that are healthy per gram out his bodyweight. 30 minutes before every workout he takes a pre-workout protein shake.

Meal 1: 2 slices Ezekiel bread, 4 egg whites, 2 scallions, ¼ shredded cheddar cheese

Meal 2: 2 scoops of Whey Protein Powder, 1-ounce almonds, 1 cup  Almond/ Coconut Milk, 1 cup blueberries, 1 cup of water

Meal 3: 6 ounces of grilled Flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ripe tomato

Meal 4: 6 ounces of boneless Chicken Breast, 2 walnuts, and craisins, 1/3 cup of quinoa

Meal 5: 5-ounces of tuna steak with7 ounces of cod, 2 medium-sized yams, 1 tablespoon butter, 2  tablespoon Parmesan Cheese, 4 stalks of Asparagus

Pre-Contest Diet Routine

The above diet is the bulking diet that Kai Greene sticks to during the off-season. His pre-contest diet is much different where he switches to more lean proteins.

Meal 1: 16 oz steak, 12 egg whites, quart of white rice. Cutting Supplement for Fat loss.

Meal 2: A pint of white rice, 2 chicken breasts, turkey burger

Meal 3: 16 oz salmon, large green salad, 6 egg whites

Meal 4: 16 oz steak with 2 sweet potatoes

Meal 5: 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn

Meal 6: Meal Replacement shake, avocado or a cup of cashews

Meal 7: 2 cups mixed vegetables, 16 oz steak

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