The Kai Greene Chest Workout | The Ultimate Guide!


Are you curious about Kai Greene’s chest workout? Do you want to know his secrets for building a massive chest and a huge bench press? Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how Kai Greene trains his chest for size and strength.

Kai Greene Stats

  • Height: 5 feet 8 inches
  • Weight: 300 pounds
  • Body Fat: About 8%
  • Nickname: “The Predator”

Kai Greene is a retired professional bodybuilder and one of the biggest names in the fitness industry. He finished second place in the Mr. Olympia competition three years in a row and is known as one of the biggest bodybuilding “mass monsters” of all time.

So what does Kai Greene’s chest workout look like? Kai Greene trains his chest once per week on its own separate training day. He likes to train extremely heavy on the flat bench press and the incline bench press to build his chest.

He also performs different isolation exercises like dumbbell flies and cable flies towards the end of his workouts. Check it out:

Kai Greene Chest Workout #1

  • Exercise #1: 30 degree incline bench press, 1 set of 3 reps**
  • Exercise #2: Flat bench press, 1 set of 6 reps**
  • Exercise #3: 30 degree incline DB fly, 3 sets of 10-15 reps
  • Exercise #4: Machine pec dec, 3 sets of 10-15 reps

**Perform several warm up sets, then perform 1 large drop set with 3-4 drops per exercise.

Here is the training video for this workout:

Talk about an intense workout! Kai Greene uses two main exercises to build his chest: the incline bench press and the flat bench press. For both exercises Kai Greene performs several warm up sets, followed by one all-out working set to failure.

On the incline bench press Kai Greene performs 3 reps with 495 pounds, and then performs a quadruple drop set. He performs 3 reps with 495 pounds, and then several reps with 405 pounds, 315 pounds, 225 pounds and 135 pounds.

Kai Greene uses a similar strategy on the flat bench press: he works up to one heavy set of 6 reps, and then performs a brutal quadruple drop set.

Kai Greene says that he sticks with these two main exercises in his training program, regardless of whether he is in his offseason phase or getting ready for a bodybuilding contest.

“Pretty much stayed with the same, the reps may have changed a little bit, but for the most part, the exercises and the movements have stayed the same.”

After the heavy barbell work Kai Greene performs a couple of isolation exercises for his chest, including dumbbell flies and the pec dec machine.

This is a strategy that many other bodybuilding legends like Dorian Yates have used: perform two heavy exercises at the start of the workout, followed by two lighter isolation movements.

Here is another one of Kai Greene’s chest workouts that you can try. Check it out:

Kai Greene Chest Workout #2

  • Exercise #1: 30 degree incline bench press, 4 sets of 8-15 reps**
  • Exercise #2: Flat bench press, 4 sets of 8-15 reps**
  • Exercise #3: 30 degree incline DB fly, 4 sets of 8-15 reps
  • Exercise #4: Cable crossover, 4 sets of 8-15 reps

**Perform several warm up sets, then perform 1 large drop set with 3-4 drops per exercise.

Here is the training video:

This workout is very similar to the previous one. Kai Greene performs one heavy drop set on the incline bench press and the flat bench press, and then performs some higher-rep accessory work on the incline dumbbell fly and the cable crossover.

This is exactly how Kai Greene trained his chest during his professional bodybuilding career.

Now that Kai Greene is retired he likes to mix things up in his chest workouts. For example, here is a higher-volume chest workout that Kai Greene recently performed. Check it out:

Kai Greene Chest Workout #3

  • Exercise #1: Standing flat machine press, 4 sets of 8-15 reps
  • Exercise #2: Machine pec dec, 4 sets of 8-15 reps
  • Exercise #3: 30 degree incline DB fly, 4 sets of 8-15 reps
  • Exercise #4: Hammer strength incline press, 4 sets of 8-15 reps
  • Exercise #5: Standing cable crossover, 4 sets of 8-15 reps

Here is the training video:

This is a good example of how Kai Greene organizes his chest workouts now that he is retired from bodybuilding. Kai Greene doesn’t perform a lot of heavy barbell work anymore.

He says the bench press and incline bench press are great for building muscle and getting stronger. But now that he just wants to maintain, he prefers to use different machine exercises as they are much safer for him.

Verdict | The Kai Greene Chest Workout!

Kai Greene was one of the biggest bodybuilders in history. He was known for his massive chest and his incredible strength on the bench press.

Kai Greene trained his chest one day per week on its own separate training day. He liked to perform a heavy drop set on the incline bench press and the flat bench press, and then perform some higher-rep isolation exercises.

If you are an advanced bodybuilder and you respond well to high-volume workouts, then you may want to give the Kai Greene chest routine a shot. It could be just what you need to take your physique to the next level.

“What am I doing with my life? Am I just going to some humdrum job that I don’t really want to be at, doing some minuscule task, getting paid to be a mindless drone? Or am I out there living life, on my terms, the way I want to live it, doing the things I want to do?”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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