As one of the most muscular and defined athletes in the sport, Greene’s off-season training emphasizes heavy lifting with high volume to target every part of the back, from the upper traps to the lower lats. His workout routine typically involves a variety of exercises that target different angles of the back muscles, all performed with intense focus and control.

Here’s a breakdown of Kai Greene’s typical off-season back workout:

1. Deadlifts

Deadlifts are a foundational exercise for building overall strength and thickness in the back. Greene uses this compound movement to work his lower back, traps, and spinal erectors, helping him build that dense, muscular look.

• How to Perform:

  • Stand with feet shoulder-width apart.
  • Grip the barbell with an overhand or mixed grip.
  • Lift the bar by extending your hips and knees, keeping your back flat throughout the movement.
  • Lower the bar with control.

• Reps and Sets: 4 sets of 8-10 reps.

2. Barbell Rows

Barbell rows are key for building middle-back thickness and targeting the rhomboids and lats. Kai Greene prefers heavy barbell rows with a slight bend in his knees to ensure maximum engagement of the back muscles.

• How to Perform:

  • Stand with a slight bend in the knees and your torso leaning forward.
  • Grip the barbell with a pronated (overhand) grip.
  • Row the bar towards your lower chest, squeezing your shoulder blades together at the top.
  • Lower the bar with control to the starting position.

• Reps and Sets: 4 sets of 10-12 reps.

3. Wide-Grip Pull-Ups

Pull-ups are a great way to develop the width of the upper back, particularly the lats. Kai incorporates wide-grip pull-ups into his routine to enhance the "V-taper" look and build width across the back.

• How to Perform:

  • Hang from a pull-up bar with a wide, overhand grip.
  • Pull your chest towards the bar, focusing on contracting your lats.
  • Lower yourself slowly and repeat.

• Reps and Sets: 4 sets to failure.

4. T-Bar Rows

The T-bar row is a mass-building exercise that targets the middle back, lats, and traps. Kai uses this movement to hit the thick, central portion of the back and create deep muscular separation.

• How to Perform:

  • Stand over the T-bar with a slight bend in your knees.
  • Grip the handles and row the bar towards your abdomen.
  • Squeeze your shoulder blades together at the top and lower the bar with control.

• Reps and Sets: 4 sets of 10-12 reps.

5. Lat Pulldowns

To enhance the width and detail of his back, Greene includes lat pulldowns in his routine. This exercise helps build the lower lats and overall width, contributing to his signature back pose.

• How to Perform:

  • Sit at a lat pulldown machine and grip the bar with an overhand grip wider than shoulder-width.
  • Pull the bar down to your chest, focusing on squeezing your lats.
  • Slowly return to the starting position.

• Reps and Sets: 4 sets of 12-15 reps.

6. Seated Cable Rows

To work the middle back and improve muscle definition, Greene performs seated cable rows. This movement helps develop thickness and allows him to focus on isolating the back muscles.

• How to Perform:

  • Sit at a cable row machine and grip the handle with both hands.
  • Pull the handle towards your torso, squeezing your shoulder blades together at the top.
  • Slowly return to the starting position.

• Reps and Sets: 4 sets of 12-15 reps.

7. Dumbbell Shrugs

Shrugs help build the upper traps, creating that thick, rounded look at the top of the back. Kai performs dumbbell shrugs to improve his trap development, which contributes to his powerful physique.

• How to Perform:

  • Stand with a dumbbell in each hand.
  • Shrug your shoulders upward, aiming to bring them towards your ears.
  • Lower the weights slowly and repeat.

• Reps and Sets: 4 sets of 15-20 reps.

Kai Greene’s Training Philosophy

Kai Greene’s off-season workouts are all about building mass while maintaining form and control. He focuses on:

• Mind-Muscle Connection: Each rep is performed with precision, and he emphasizes feeling the contraction in his back muscles.
• Volume and Intensity: He includes multiple sets and reps to ensure his back muscles are fully worked from every angle.
• Progressive Overload: Kai gradually increases the weights over time, aiming to push his limits and continue building size and strength.

Kai Greene's off-season back workout is a testament to his dedication to building a massive, detailed physique. His routine focuses on heavy compound movements combined with isolation exercises to target every part of the back. If you’re looking to develop a thick, muscular back like Kai Greene, this workout routine is a great foundation. Pair it with consistent nutrition and recovery, and you’ll be on your way to building a championship-level physique.  For more detail click here