Kai Greene 5-Day Split
Bulking
Advanced
Machine strength
Plan Details
The Kai Greene 5-Day Split routine by Griprhowe is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Each workout involves three to five exercises to work the target muscles from a variety of angles. He also favors a high-volume approach to training, doing numerous sets of each exercise. Most muscle groups are trained once a week, while a couple get two workouts per training cycle.
Routine detail
Day 1
Chest & Calves
Est. 114 min
13 exercises
Barbell Bench Press
5 Sets x 15,12,8,8,8 Reps
Dumbbell Fly
3 Sets x 20,15,12 Reps
Barbell Decline Bench Press
3 Sets x 20,15,12 Reps
Dumbbell Pullover
3 Sets x 20,15,12 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Toe Raise
5 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 12,8,3,8,12 Reps
Abdominal Crunch Machine
3 Sets x 8 Reps
Machine Torso Rotation
3 Sets x 8 Reps
Oblique Hyper-Extensions
2 Sets x 8 Reps
Day 2
Shoulders and Forearms
Est. 102 min
12 exercises
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Barbell Push Press Behind the Neck
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Reverse Wrist Curl
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Day 3
Back
Est. 74 min
10 exercises
Barbell Pullover
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Toe Raise
3 Sets x 8 Reps
Abdominal Crunch Machine
4 Sets x 20 Reps
Parallel Bar Hip Raise
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 16,12,8,4,8,12,16 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 4
Legs
Est. 109 min
13 exercises
Barbell Squat
2 Sets x 12 Reps
Smith Machine Squat
2 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Hammer V-Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Deadlift
2 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 15 Reps
Machine Leg Extension
5 Sets x 12,8,4,8,12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Toe Raise
5 Sets x 12,8,4,8,12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Donkey Calf Raise
4 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 16,12,8 Reps
Day 5
Arms
Est. 105 min
11 exercises
EZ Bar Curl (Reverse Grip)
5 Sets x 12,8,4,8,12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Wrist Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
EZ Bar Spider Curl
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 16,12,8 Reps
Seated Dumbbell Triceps Extension
3 Sets x 16,12,8 Reps
Cable V-Bar Triceps Pushdowns
3 Sets x 16,12,8 Reps
Barbell Bench Press
10 Sets x 8 Reps
Machine Fly
5 Sets x 12,8,4,8,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
