kai greene 5 day workout routine

Five high-volume body-part workouts combine twenty-rep warm-ups, descending rep targets and paired exercises.

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Week by week

Every workout, as Catalyst would give it to you.

Workout 1

Session 1
  • Barbell bench press
    1 × 20, 1 × 15, 1 × 12
  • Dumbbell flat bench fly
    1 × 20, 1 × 15, 1 × 12
  • Decline barbell bench press
    1 × 20, 1 × 15, 1 × 12
  • Dumbbell pullover
    1 × 20, 1 × 15, 1 × 12
  • Seated machine calf raise
    4 × 10–15
  • Standing machine calf raise
    4 × 10–15
  • Donkey machine calf raise
    4 × 10–15

Workout 2

Session 2
  • Dumbbell Arnold press
    3 × 12–15
  • Behind-neck barbell press
    3 × 12–15
  • Dumbbell lateral raise
    3 × 12–15
  • Dumbbell front raise
    3 × 12–15
  • Barbell shrug
    3 × 12–15
  • Reverse Curl
    4 × 8–12
  • Dumbbell hammer curl
    4 × 10–12
  • Wrist curl
    4 × 10–12

Workout 3

Session 3
  • Barbell pullover
    3 × 10–15
  • Lat pulldown
    3 × 10–15
  • Barbell row
    3 × 10–15
  • Seated cable row
    3 × 10–15

Workout 4

Session 4
  • Back squat
    3 × 10–12
  • Lying leg curl
    3 × 10–12
  • Conventional deadlift
    3 × 10–12
  • Bodyweight walking lunge
    4 × 10–15
  • Seated machine calf raise
    4 × 10–15
  • Standing machine calf raise
    4 × 10–15
  • Donkey machine calf raise
    4 × 10–15

Workout 5

Session 5
  • Reverse Curl
    4 × 8–12
  • Dumbbell hammer curl
    4 × 10–12
  • Wrist curl
    4 × 10–12
  • Straight-bar preacher curl
    4 × 10–12
  • Spider curl
    4 × 10–12
  • Dumbbell triceps kickback
    3 × 15–20
  • Dumbbell overhead triceps extension
    3 × 15–20
  • Cable triceps pressdown
    3 × 15–20

Where it takes you

Each activity’s target, workout by workout.

There is no changing weight or timed target to chart from these workouts.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Calf muscles24 + 7
  • Triceps15 + 12
  • Biceps12 + 9
  • Brachialis12
  • Latissimus dorsi12
  • Gluteals10
  • Pectorals9 + 3
  • Deltoids9
  • Forearm flexors8
  • Quadriceps7
  • Hamstrings6 + 4
  • Scapular retractors6 + 3
  • Upper trapezius3 + 6
  • Forearms26
  • Foot muscles24
  • Anterior deltoids18
  • Serratus anterior15
  • Brachioradialis12
  • Adductors7
  • Posterior deltoids6
  • Spinal erectors6
  • Levator scapulae3
  • Rotator cuff3
  • Trapezius3

The schedule

5 workouts a week, on whichever days suit you.

WeekSession 1Session 2Session 3Session 4Session 5
112345

Then it starts again from week 1, carrying on from the weights you reached.

How it works

The program’s own rules, as Catalyst runs them.

Do the weekly workouts in order. Choose your weights for each workout and keep to the repetition targets. Before starting any work without a set amount, decide how much you will do.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Adjustable bench
  • Barbell
  • Cable stack
  • Donkey calf machine
  • Dumbbells
  • Flat bench
  • Lat pulldown machine
  • Lying leg curl machine
  • Seated calf machine
  • Squat rack

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run kai greene 5 day workout routine in Catalyst

Every workout ready. Every target clear.

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