KAI GREENE Biography, Athlete Statistics, Competition History, Competition History


A massive, aesthetic, and attractive body build take hard work and discipline. An example of this is Kai Greene. Known as ‘The Predator, Kai Greene is one of the greatest bodybuilders, artists, businessmen, American IFBB professional bodybuilders, personal trainers, and an actor. Kai Greene is one of the most popular personalities in the world of bodybuilding, and billions of people are following him on social media. After winning numerous competitions and trophies and placing highly in Mr. Olympia’s shows throughout his career, he is a widely recognized bodybuilder around the world for his incredible physique and posing. He tries to use masks and costumes when he in stage or sometimes in public places.
Leslie Kai Greene, known professionally as Kai Greene or Kai L. Greene, was born in Brooklyn, New York, on July 12, 1975. after leaving my mother at the age of six, he was growing up in foster care and residential treatment centers in Brooklyn. his behavior was troublesome and started a gym at an early age. Seeing his rapid physical growth and development drew the attention of one of seventh grade English teachers who suggest to him professional teenage bodybuilding and competition. Later He came in second place at the years 2012, 2013, and 2014 Mr. Olympia competitions.

However, things weren’t always simple for Kai – he had a tough childhood growing up, and spent most of his childhood in foster homes after being orphaned at 6-years-old.

Bodybuilding is an art. Your body is the canvas, weights are your brush, and nutrition is the paint. We all have the ability to turn a self-portrait into a masterpiece.” – KAI GREENE

Athlete Statistics

Full NameLeslie Kai Greene
Weight 265 – 275lbs (120.2 – 124.7kg)
Height5’8″ (172.5cm)
Year of Birth 1975 
ProfessionProfessional Bodybuilder 

Competition History:

1994 NGA American Nationals – overall 1st

1996 WNBF Pro Natural Worlds – 1st

1997 NPC Team Universe Championships – 2nd

1998 NPC Team Universe Championships – 3rd

1999 World Amateur Championships – 6th

1999 NPC Team Universe Championships – 1st (Pro Card)

1999 World Championships, Slovakia – 4th

2005 New York Pro – 14th

2006 Iron Man Pro – 20th

2006 Shawn Ray Colorado Pro/Am Classic – 14th

2007 New York Pro – 6th

2007 Keystone Pro Classic – 3rd

2007 Shawn Ray Colorado Pro/Am Classic – 1st

2008 New York Pro – 1st

2008 Arnold Classic – 3rd

2009 Australian Pro Grand Prix – 1st

2009 Arnold Classic – 1st

2009 Mr. Olympia – 4th

2010 Arnold Classic – 1st

2010 Australian Pro Grand Prix – 1st

2010 Mr. Olympia – 7th

2011 New York Pro – 1st

2011 Mr. Olympia – 3rd

2011 Sheru Classic – 3rd

2012 Mr. Olympia – 2nd

2012 Sheru Classic – 2nd

2013 Mr. Olympia – 2nd

2013 Arnold Classic Europe – 2nd

2013 EVL’s Prague Pro – 1st

2014 Mr. Olympia – 2nd

2016 Arnold Classic – 1st

2016 Arnold Classic Australia – 1st

2016 Arnold Classic Brazil – 1st


2009 – Overkill

2010 – Redemption

2013 – Generation Iron


Kai Greene was Born and raised in Brooklyn, New York (USA), till 6 years he was with his mother, who left him an orphan, Kai experienced here difficult childhood – kai was raised in foster homes for over 10 years. Kai struggled in childhood to find a place In the community, and he felt like he is an outcast in his youth. As a result, he become rued behavior and start misbehaving in school and foster home. He continued misbehaving, and at last, they decided kicked out from both his school and foster home. But there was one positive point of kai Greene, and he used his anger in weight lifting in the gym. That made him strong from the inside as well as the outside. After this, he continued developing his physique from the age of 13.

Bodybuilding career

Kai Greene was Blessed with a great genetic physique development body and realized that his physique was growing at a much faster rate than others in his age group. Fortunately one day Kai Greene 7th standard English teacher realized his potential for success as a bodybuilder and introduced him to bodybuilding, encouraging him to a teenage show. Then kai turns into his ultimate life goal and starts giving his full dedication in the gym. During his teenage, no one was there in his age group can defeat kai in competition. Kai started winning all the champion trophies. This was the ultimate motivation he needed to turn his life around.

Teenage Champion

Over the next 5 years, Kai entered numerous unofficial teen bodybuilding competitions, and continued success in all shows till the end of her last year of teenage.

By the age of 19, he’d earned his Pro Card in a natural bodybuilding federation, the 1994 NGA American Nationals.

At an early age succeeding, all shows made him realize he had a future in bodybuilding and becoming a bodybuilder icon.

First NPC Competition

By 1997, Kai Greene had built an incredible and attractive physique for his age, and stepped on stage at the 1997 NPC Team Universe Championships competition, with full confidence aiming to score highly here.

At last, he could not win this competition but got second place in his first big competition. This was Kai’s impressive achievement for youth.

Taking A Break

Kai’s first show as a Pro World Championships was held in the year 1999 in Slovakia, he Placed 4th. By his performance, Kai was not happy.

Kai was Determined to make a name for himself in the IFBB, Kai took 4 years away from coming to competition shows and spent his time to train hard himself hard. He motivates himself by giving the greatest physiques in the world.

Return in show

After 5 years break, Kai made his comeback at the 2005 New York Pro. But it wasn’t a successful return for The Predator – he placed 14th.

Winning The Arnold Classic

Over the next 4 years, Kai participates further 9 shows and won 6 trophies. During this period, he won the Arnold Classic in 2009, which was his biggest victory of Kai to date. After this kai aimed a new competition, Mr. Olympia.

Mr. Olympia Shows

At the age of 34 years old, Kai appeared in the first time in the Mr. Olympia competition in 2009. Although he couldn’t take the trophy and was placed in a respectable 4th. At this time was held with Phil Heath, Branch Warren, and Jay Cutler.

Over the next 5 years, Kai Greene stepped on stage at the Mr. Olympia a further 5 times, but he couldn’t trophy home. But constantly improved on his performances, placing 2nd three times.

In this situation, Kai wasn’t able to compete for the Sandow trophy. Then he chose not to compete in the 2016 Mr. Olympia for unknown reasons.

Kai Greene’s Artist life

Apart from bodybuilding Kai have an incredible talent that is an artist. He participated in canvas painting seminars and showed inside art. Kai always believed that bodybuilding is a form of art.


By the year 2015, Kai founded one supplements company. The start-up becomes successful.

His company becomes soon a respectable brand in the industry.

Kai Greene Training plan
Kai starts the first warm-up because he knows the importance of warming up before a workout, and includes in 15-20 minutes of stretching and training abs in every workout. he believes that the core has an important key role in all exercises.
Workout Routine
Kai trains all the muscle groups and follows a proper workout plan. He believes always in “Mind to muscle connection”, and chose lower weight with high reps, by performing 3-4 sets per exercise, in reps ranging between 8-20.
Competition History:
Day 1 – Chest
Arm Pullovers – 3 sets with 20, 15, 12 reps
Decline Bench Presses – 3 sets with 20, 15, 12 reps
Flat Bench Presses – 3 sets with 20,15,12 reps
Incline or Flat Dumbbell Flyes – 3 sets with 20,15,12 reps
Day 2 – Arms
For Biceps –
Concentration Curls – 4 sets with 10 to 12 reps
Dumbbell Curls – 4 sets with 8 to 10 reps
Preacher Curls – 4 sets with 8 to 10 reps
Reverse Curls – 4 sets with 8 to 10 reps
Standing Bicep Curls with Straight Bar – 4 sets with 8 to 10 reps
For Triceps –
Dumbbell Kickbacks – 3 sets with 20,15,12 reps
Overhead Dumbbell Triceps Extensions – 3 sets with 20,15,12 reps
Standing Triceps Extensions – 3 sets with 20,15,12 reps
Triceps Cable Press Down – 3 sets with 20,15,12 reps
Day 3 – Legs
Leg Extensions – 3 sets with 15 to 20 reps
Squats – 3 sets with 12 to 15 reps
Standing Calf Raises – 4 sets with 20 reps
Leg Presses – 3 sets with 12 to 15 reps
Hack Squats – 3 sets with 12 to 15 reps
Day 4 – Back
Barbell Pull-Ups – 3 sets with 10 reps
Lats Pulldown – 3 sets with 12 reps
One Arm Dumbbell Rows – 3 sets with 12 to 15 reps
Seated Cable Rows – 3 sets with 10 reps
T-bar Rows – 3 sets with 12 to 15 reps
Day 5 – Shoulder
Arnold Presses – 3 sets with 12 to 15 reps
Behind the Neck Presses – 3 sets with 12 to 15 reps
Dumbbell Shrugs – 3 sets with 12 to 15 reps
Military Presses – 3 sets with 12 to 15 reps
Lateral Raises – 3 sets with 12 to 15 reps
Upright Rows – 3 sets with 12 to 15 reps
Day 6 – Rest
Kai understands the value of nutrition he will take, and aims to intake 1.5g of proteins per lb of body weight to insuring maximum muscle growth.
When Kai’s planning for bulking, Kai eats 5 meals per day, and during his pre-contest preparation, he eats up to 7 meals in smaller portions.
What we can learn from Kai Greene
The things we should learn from Kai are “everything is possible” and “never Give up”. it doesn’t matter where from we came, just matters where we reached. Kai overcomes all the difficulties and becomes a bodybuilder icon for the world, and got success what aimed for.
Source of information: https://en.wikipedia.org/wiki/Kai_Greene


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