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Kai Greene – How the Predator Took the Bodybuilding World by Surprise

Kai Greene Change Workout Program

The world of bodybuilding wouldn’t be complete without mentioning the name Kai Greene bodybuilder. From meager beginnings to a physical phenom, this award-winning bodybuilder has created a name for himself that will live on past any competition he ever competes in.

Have you ever wondered about who Kai Greene is beyond the competition stage? The man before you wasn’t always a confident bodybuilder. In fact, his life began in a much different way.

Let’s look into the history of Kai Greene and how he became ‘The Predator.’ You may be surprised by the things you thought you knew but did not know about.

Blast from the past,

Brooklyn native Kai Greene bodybuilder has made himself into a bodybuilding legend raging with confidence, but this wasn’t always the case for the 2016 Arnold Classic Champion. We know him today as Kai Greene, but his actual first name is Leslie.

At 6 years old, because his home environment was deemed unsafe and not healthy to raise a child, Greene was turned over to the state. Greene would spend the next ten years of his life being bounced in and out of various foster homes and other institutions created for children that have become wards of the state.

20% of the foster care children will become the homeless you see on the street every day. Instead of becoming one of these statistics, Greene retreated to the local gyms in the area, and thus it all began.

Although Greene clearly had a passion for bodybuilding, it would take a bit more encouragement to pursue this newfound love truly. Motivated by his seventh-grade English teacher, Greene competed in teen-level competition shows, getting his first taste of world travel.

Although he had much success while traveling by the age of 19, he’s won yet another trophy, but wasn’t satisfied. In 1999, Greene set his sites on competing as a part of the NPC Federation.

This decision would lead to him taking some time off to build his physique more because he understood that the men he’d be competing against were much bigger than he was currently. After focusing on building his body, there was no stopping The Predator from taking the bodybuilding world by an even bigger storm.

His career

Greene became one of the youngest bodybuilders to achieve PRO card success. Although others were congratulating him, the next five years would be dedicated to creating a physique that the world would come to envy and look upon with intrigue.
During these five years, he completed training to sculpt himself and take his place as one of the most incredible physiques the bodybuilding world has seen.

In 2005, Greene emerged back onto the scene competing in the New York Pro, where he placed 14th overall.

As the next two years of competition wore on, the success that Greene was accustomed to wasn’t coming as easily as one would imagine. Between 2006-2007 he found it hard to break into the top 3 until he competed in the 2007 Keystone Pro Classic.

Greene took 3rd place at this competition, and things would look up for the competitor as it appears he’d finally hit his stride. Hard work and dedication paid off in how Greene had hoped it would.

In the same year, the Predator took first place at the 2007 Shawn Ray Colorado Pro/Am Classic. From 2008 to 2011 he would take trophies away in various placings of the competition, including:

  • 6 first-place championships
  • 3 third place championships
  • 1 fourth place championship
  • 1 seventh place championship

One of the largest championships he would win in this time period was the first place win at the Arnold Classic in 2009.

Mr. Olympia,

This is where things become quite murky for the competitive life of Kai Greene, bodybuilder. From 2009 to 2014, he competed in the Mr. Olympia competition six times. Not one of those competition entries saw him being awarded the first place prize.

In fact, in 2012, 2013, and 2014, he was the runner-up to Mr. Olympia champion Phil Heath. Although they both faced touch competitors time and time again, they stood next to each other on the competition stage, going head to head for the title.

After taking his last second-place defeat to Heath at the 2014 Mr. Olympia, Greene has not set foot on that competition stage again. There has been much speculation about why he’s chosen not to enter the competition, with many being saddened because it was indeed a treat to see both men push themselves to higher levels each year.

What exactly happened that caused Greene to no longer compete in the competition, some say? Some rumors have circulated, stating that around the 2005 competition, Greene was releasing his brand new supplement line called Dynamik.

Upon releasing the line, Green requested a booth at the competition to demo the product and got denied. This may be the story, but representatives for the competition have denied placing any ban on the bodybuilding superstar. Although the truth has not yet gotten uncovered, Greene has still moved away from that competition.

After this, Greene would compete in three different Arnold Classic in the 2016 season, taking 1st place in each. We know Greene as a bodybuilder, but he has dabbled in various other creative avenues.

Artistic ability

Beyond the stage, Greene fell in love with another aspect in a different space. He used art as expression beginning in 2011, trying his hand at various art types, including painting, sculpting, and more.

This year was also the same year that he would host his first art show after creating an accumulation of pieces that were painted on a large canvas. Much of his work features depictions of his muscular physique in the realistic form or graphic form.

These drawings show the body in different lighting forms, playing with shadows and color to bring them to life. As a professional bodybuilder, I’m a master sculptor. The art show made me realize that I’ve always been an artist: my medium being the human physique.

My life is what I make it, just like the art I’ve produced on canvas and stage. This art show makes this statement. I’m celebrating some personal accomplishments and my own artistic expression.

These were the words that Greene had to say in an interview following his first art show. Hey, who knows, if you’re in the New York area, you may have seen him posing on the streets wearing a mask.

It’s not every day you get to see someone like Kai up close.


Many people become more and more interested in the world of podcasting. And Kai Greene, the bodybuilder, is no exception to this rule as he joined fitness model Krystal Lavenne on the Generation Iron podcast.

Greene has even recently started his own podcast called “Getting It Done.” On his podcast, he focuses on sharing his secrets of success with listeners, hoping that what he offers will inspire and motivate everyone.

On-Screen talent

Greene has also spent his fair share of time in front of the camera, taking part in quite a few documentaries. In particular, one documentary follows him as he completes some of his early artwork and poses on the streets of NY.

This documentary also follows him through his training sessions as he prepares for Mr. Olympia. Greene has many aspects of himself that he shows to the world. He enjoys inspiring and creating, whether that’s in his studio or the gym.

Now what you’ve all been waiting on, an up-close and view of a Kai Greene workout.

How does it work?

Greene focuses on warming up first, as warming up your muscles properly will reduce tears and other injuries you may acquire when skipping a warm-up. The average warm-up features up to twenty minutes of warm-up time before he gets into his workout.

His training regime is spread over five days, beginning with beginner lifts and ending the week with more advanced and complex lifts. But, let’s be honest, when your nickname is the Predator, is there anything beginner level with your lifting regime?

This type of workout schedule will work the best for those accustomed to being in the gym and understand each muscle group and how to work them properly.

Day 1: Chest and calves day

The first day of Greene’s workout schedule focuses on the chest and calf muscle groups. He does 3 sets of the bench press at 20, 15, and 12 reps. Then, moving on to the dumbbell, fly again at 3 set with the same amount of reps as the bench press.

He also does the decline bench press; seated calf raises, donkey calf raises, arm pullover, and standing calf raises. It’s no wonder he’s got monstrous thighs and calves.

Day 2: All about the arms

Arms are an essential part of any professional bodybuilder’s workout, and Greene is no exception to this rule. By the time this workout day is over, you can expect your arms to be ready to fall out of the socket.

You can expect to do exercises that include hammer curls, wrist curls, front raise, and lateral raise, to name a few.

Day 3: Back

The back has quite a few muscles that many may not know can be worked out. But Kai Greene, a bodybuilder, has proven that no muscle will go untouched during his workout sessions.

The back workout day doesn’t feature as many exercises as other days, but each exercise will be performed in 3 sets with a max of 15 reps for each set.

These exercises include barbell pullover, seated cable rows, lateral pull-down, and bent-over, barbell rows.

Day 4: Don’t skip leg day

Leg day is crucial, especially when you’re looking to gain a physique that resembles Greene’s. Each exercise is done in 3 sets or 4 sets on leg day, depending on which exercise you’re completing.

On leg day, Greene performs squats, deadlifts, lunges, standing calf raises, and more. With each set featuring a max of 15 reps by the time the workout is complete, you may want to lay on the gym floor until you’re able to feel your legs again.

Day 5: Arms again

Another day dedicated to the arm workout featuring various exercises at varying sets. For some exercises, you’ve got to do reps as high as 20, such as the tricep pull-down or the dumbbell kickbacks.

Other exercises performed during day five include hammer curls, preacher curls, and spider curls. If you’re curious about the weight that Greene uses when working out, All You’ve Got to do is search the internet; tons of videos show him in workout mode with his personal trainer.

Crazy to think that someone as successful as Greene has used a trainer to help build his physique.

Kai Greene: The man, the myth, the real-life legend

Kai Greene, a bodybuilder, started in life with tough cards and pressure that would cause most to crumble. But that didn’t stop him from using pain and suffering as motivation for success. He turned himself into one of the greatest bodybuilders of all time.

Kai took some time off from bodybuilding at 45. He still hasn’t confirmed whether or not he has retired. If you’re focused on your fitness and working on your body how Greene has, TFC Clark Fitness has tons of information for anyone from intermediate to beginner.

Whether you’re looking for sample diet plans or tips for bodybuilding, we’ve got it all.

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