Kai Greene is an IFBB professional bodybuilder who won the 2016 Arnold Classic and competed for the title with Phil Heath at the 2014 Mr. Olympia. He is renowned for his astonishingly large muscle mass, especially his back.

[Mon] Chest & Calves

• On Monday, perform 7 exercises, each consisting of 3-4 sets. Greene places the last 3 sets of the day for calf training.

[Tue] Shoulders & Forearms

• On Tuesday, target shoulders and forearms with 9 exercises.

[Wed] Back

• On Wednesday, dedicate the day to the back with 6 exercises, each performed for 10-15 reps.

[Thu] Lower Body

• On Thursday, focus on the lower body with 7 exercises, each performed for 10-12 reps.

[Fri] Arms

• On Friday, dedicate the day to arms with 8 exercises, each performed for 8-20 reps.