The Kai Greene Leg Workout


Are you curious about Kai Greene’s leg workout? Do you want to know his secrets for building massive quads / hamstrings and a huge back squat? Then you’ve come to the right place.

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

Kai Greene Stats

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

Kai Greene trains his legs once per week on their own separate training day. He performs anywhere from 7-11 exercises for his entire lower body, including his quads, hamstrings, glutes, calves and adductors.

Kai Greene almost never trains super heavy on the back squat. Instead, he likes to pre-exhaust his quads and hamstrings with lighter exercises like leg extensions, leg curls and barbell lunges.

Kai Greene still likes to squat – he often performs over 400 pounds for reps! However, he performs squats towards the end of his workout, after his legs are already quite fatigued. This is his way of staying safe while still lifting reasonably heavy. Check it out:

Kai Greene Leg Workout #1

  • Exercise #1: Machine leg extension, 4 sets of 10-20 reps
  • Exercise #2: Lying leg curls, 4 sets of 10-20 reps
  • Exercise #3: Kneeling leg curls, 4 sets of 10-20 reps
  • Exercise #4: Stiff-legged deadlift, 4 sets of 10-20 reps
  • Exercise #5: Alternating barbell lunge, 4 sets of 10-20 reps
  • Exercise #6: Back squat, 4 sets of 5-10 reps
  • Exercise #7: 45 degree leg press, 4 sets of 5-10 reps

Here is the training video:

This is a perfect example of how Kai Greene likes to organize his leg workouts. He starts by pre-exhuasting his quads and hamstrings with leg extensions and leg curls.

Many other bodybuilders including Dorian Yates and John Meadows also liked to start their leg workouts with isolation exercises to pre-exhaust their legs. After that Kai moves onto a variety of compound exercises, such as lunges, stiff-legged deadlifts, squats and leg presses.

Kai says that this kind of high-volume workout is hard to perform and requires a strong will.

“Learning how to overcome some of the physical obstacles that allow you to get into better stages of conditioning, shape and even more capable of training at a level that will allow you to stimulate the hypertrophy that you’re looking for down the line.”

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

Kai Greene Leg Workout #2

  • Exercise #1: Seated hip abduction machine, 4 sets of 10-20 reps
  • Exercise #2: In between the legs deadlift, 4 sets of 10-20 reps
  • Exercise #3: Step ups, 4 sets of 10-20 reps
  • Exercise #4: Romanian deadlift, 4 sets of 10-20 reps
  • Exercise #5: Machine glute kickback, 4 sets of 10-20 reps
  • Exercise #6: Kneeling leg curl, 4 sets of 10-20 reps
  • Exercise #7: Machine leg extension, 4 sets of 10-20 reps
  • Exercise #8: Barbell front squat, 4 sets of 10-20 reps
  • Exercise #9: Lying leg curl, 4 sets of 10-20 reps

Here is the training video:

This workout looks even crazier than the last one!

In this leg workout Kai Greene busts out some of his all-time favorite leg exercises, including his signature move: the in between the legs deadlift. This exercise is exactly as it sounds: you straddle the bar with one foot in front and one foot in back. Then you perform a deadlift with your feet in a “sumo” stance.

If you don’t understand the point of this exercise then you clearly aren’t ready to take your training to the next level! Kai Greene also performs plenty of other mass-building exercises, including leg curls, leg extensions, Romanian deadlifts and squats.

Here is another one of Kai Greene’s high-volume leg workouts that you can try. Check it out:

Kai Greene Leg Workout #3

  • Exercise #1: Machine glute kickback, 4 sets of 10-20 reps
  • Exercise #2: In between the legs deadlift, 4 sets of 10-20 reps
  • Exercise #3: Machine hip abduction, 4 sets of 10-20 reps
  • Exercise #4: Machine donkey calf raise, 4 sets of 10-20 reps
  • Exercise #5: Leg press calf raise, 4 sets of 10-20 reps
  • Exercise #6: Seated calf raise, 4 sets of 10-20 reps
  • Exercise #7: Kneeling leg curl, 4 sets of 10-20 reps
  • Exercise #8: Romanian deadlift, 4 sets of 10-20 reps
  • Exercise #9: Front squat, 4 sets of 10-20 reps
  • Exercise #10: Lying leg curl, 4 sets of 10-20 reps
  • Exercise #11: Machine leg extension, 4 sets of 10-20 reps

Here is the training video:

This workout is even crazier than the last one! Kai starts this leg workout with some of his signature moves, including the in between the legs deadlift and glute kickbacks. A

fter that he slowly works his way into his heavier exercises, including front squats and Romanian deadlifts.

“We’re doing glute kickbacks. Amazing! Why? Because we can get everything on fire. We’re talking about your hamstrings, the long head of your hamstrings, the short head of your hamstrings, the gluteus maximus, really really important.”

This leg workout may not work for most people, but it certainly worked for Kai. As they say, you can’t argue with results!

Verdict | The Kai Greene Leg Workout!

Kai Greene trains his legs one day per week on their own separate training day. He performs anywhere from 7-11 exercises for his quads, hamstrings, glutes, calves and adductors. This is a crazy amount of volume, but it works like magic for Kai Greene.

Of course, he also performs some of his signature leg exercises in these workouts, such as the in between the legs deadlift.

If you are an advanced bodybuilder and respond well to high volume training programs then you may want to give the Kai Greene leg workout a shot. It may be just what you need to take your training 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

Thanks for checking out my site! My name is Dr. Mike Jansen and I'm the founder of Revolutionary Program Design. If you want to reach your size and strength goals faster then you've come to the right place. My goal is to make RPD the #1 strength training resource available anywhere in the world. So grab a seat, kick back and relax. There's never been a better time to lift weights or to learn the art and science of strength training program design.

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