Prepare for Battle by Kai Greene – Overview

Program Name: Prepare for Battle
Trainer: Kai Greene
Focus: Muscle Building, Strength Enhancement, and Competitive Preparation
Program Type: Intensive Training and Nutrition Regimen

Program Components:

1. Training Phases:

• Phase 1: Foundation Building
  • Objective: Establish a strong base for muscle growth and strength
  • Training Focus: Basic compound movements, foundational strength training
  • Sample Exercises: Squats, deadlifts, bench press, overhead press
• Phase 2: Muscle Development
  • Objective: Focus on hypertrophy and detailed muscle growth
  • Training Focus: Split routines, higher volume training, isolation exercises
  • Sample Exercises: Targeted workouts for chest, back, legs, and arms
• Phase 3: Peak Performance
  • Objective: Maximize muscle definition and performance
  • Training Focus: Advanced lifting techniques, high-intensity workouts, and peak week strategies
  • Sample Exercises: Drop sets, supersets, and peak contractions

2. Weekly Training Split:

• Typically includes:
  • Upper Body Days: Emphasis on chest, shoulders, back, and arms
  • Lower Body Days: Focus on legs, glutes, and calves
  • Cardio and Conditioning Days: To improve cardiovascular fitness and conditioning
  • Rest and Recovery Days: To ensure proper muscle recovery and growth

3. Nutrition Plan:

• Caloric Intake: Tailored to support muscle gain and recovery
• Macronutrient Ratios: High protein, moderate carbohydrates, and balanced fats
• Meal Timing: Strategic meal planning around workouts to maximize energy and recovery

4. Supplement Recommendations:

• Protein Supplements: To aid in muscle repair and growth
• Creatine: For increased strength and power
• Branched-Chain Amino Acids (BCAAs): To reduce muscle soreness and enhance recovery

5. Additional Features:

• Detailed Workout Routines: Structured plans for each phase
• Nutrition Guidelines: Meal plans and dietary tips
• Motivational Tips: Advice from Kai Greene to stay focused and driven

Goals:

• Muscle Building: Achieve significant muscle mass and strength gains.
• Competitive Preparation: Prepare for bodybuilding competitions with peak physical conditioning.