Kali Muscle’s Personal Training Routines, Nutrition, and Professional Secrets

Kali Muscle is a YouTube star, bodybuilder, gamer, musician, motivational speaker, and former leader of gangs. He was born in poverty and his family tragedy rocked his whole world.

Personal Data

  • Date of birth: 18 February 1975
  • Height:5ft 10in (178cm)
  • Weight: 240 pounds (108 kg)
  • Instagram: kalimuscle
  • Profession: Actor, YouTuber, actor, influencer, bodybuilder
  • Nationality: American
  • Nickname: Kali Muscle

About Kali Muscle

Difficult Childhood

Chuck Kirkendall, later known as Kali Muscle, was born in Oakland on the 18th of February 1975. He was raised in a poor area by his stepfather and birth mother. This forced him to learn how to survive on the streets. Kali began going to the gym when he was a teenager to pursue his passion for football. He received a scholarship to Fresno State to be a running back.


Kali Muscle was bitter, angry, and cheated by this world after his brother’s death in a gun accident. He was sentenced to 11 years imprisonment for robbery, continuing his downward spiral. He also admitted to being involved in drug deals, pimping, and running a strip bar, as well as being a member of gangs at the hearing.

Kali Muscle started working out with weights every day after he was released from prison. He was so intensely focused on his training and diet that he quickly became massive. The prison guards took his iron as punishment for a misdemeanor. Kali found a way to exercise in his cell, even though he was being punished for a misdemeanor.

He used bottles filled with water and garbage bags to resist and improvise. Inmates reported that he was even seen carrying other prisoners in prison for training. Guards became angry at his continued exercise and threw him in isolation.

Blogging Career

Kali Muscle, a YouTube channel, has many videos that show you how to train with no weights, just like he did while incarcerated. Kali Muscle’s 2010 release was the moment he realized it was time for him to make a name for himself and leave behind his past. He set out to become an actor and improve his bodybuilding skills.

Kali Muscle made his first splash into fame by posting a YouTube video about his life. It has received over 45 million views to date. Kali Muscle, a well-known bodybuilder, is followed by millions of people on social media. His acting career couldn’t be better. He has starred in over 15 movies and series such as Raising Hope and The Dog Who Saved the Holidays.1

Kali Muscle and Charity

“My soul purpose is to help children. I visit juvenile homes, prisons, and schools that people don’t want, and show them how they don’t have to be negative and how they can get involved in their communities.” – Kali says.

Kali Muscle Net Worth

Kali Muscle’s net worth is estimated at $5M.

Kali Muscle Bodybuilding Achievements

  • Orange County Muscle Classic XXXII,
  • Contra Costa Bodybuilding,
  • Figure & Bikini Championship,
  • USA Championships,
  • NPC USA Championships.

You can see Kali Muscle competing in a bodybuilding contest in Los Angeles.

Kali Muscle Training Program

Here is an example of a Kali Muscle prison workout. You should remember that incarceration is a time of freedom. This program should be completed over the course of the day, not in a single hour. Additionally, sets and reps may seem extreme but this is what Kali Muscle was following.

Monday Push-Ups

1. Wall push-ups 5 sets of reps
2. Five sets of push-ups in the inline position
3. Five sets of 5 push-ups on the knees
4. Half push-ups 5 sets of reps
5. Complete push-ups 5 sets of reps
6. Close push-ups 5 sets of reps
7. Push-ups uneven 3 sets of reps
8. Do 3 sets of half-arm push-ups
9. Three sets of lever push-ups
10. One-arm push-ups ultimate endurance 1 set 40 reps

Tuesday Leg Raises

1. Four sets of knee tucks
2. Flat knee raises 4 sets reps
3. Flat bent leg raises 4 sets reps
4. Flat frog raises four sets of reps
5. Flat straight leg raises 3 sets reps
6. Hanging knee raises: 3 sets of reps
7. Hanging bent leg raises 3 sets of reps
8. Hanging frog raises three sets of reps
9. Partial straight leg raises 3 sets reps
10. Hanging straight leg raises 3 sets 40 reps

Wednesday Pull-Ups

1. Reps for vertical pulls: 5 sets
2. Horizontal pulls 5 sets of reps
3. Jackknife pulls 5 sets reps
4. 5 sets of half pull-ups
5. Pull-ups in full 4 sets
6. Pull-ups close 4 sets
7. Pull-ups in an uneven position 4 sets of reps
8. Pull-ups with half-one-arm 4 sets
9. Pull-ups with assisted one-arm 4 sets, 10 reps
10. Three sets of 10 pull-ups with one arm

Thursday Squats

1. Do 5 sets of shoulder squats
2. Jackknife squats 5 sets reps
3. Supported squats 5 sets of reps
4. Do 3 sets of half squats
5. Reps for full squats, 3 sets
6. Close squats 3 sets of reps
7. Uneven squats 3 sets reps
8. Do 3 sets of half-one-leg squats
9. Assisted one-leg Squats: 3 sets, 10 reps
10. One-leg squats ultimate endurance 1 set 50 reps

Friday Bridges

1. Reps for short bridges in 5 sets
2. Straight bridges 5 sets reps
3. Reps for angled bridges 5 sets
4. Reps for head bridges in 3 sets
5. Reps for half-bridges
6. Reps for full bridges in 3 sets
7. Wall walking bridges (down), 3 sets of reps
8. Wall walking (up to) 3 sets of 15 reps
9. Closest bridges: 3 sets of 10 reps
10. Three sets of reps: Stand-to-stand bridges are the ultimate ability

Saturday Handstand Push-Ups

1. Handstands on the wall for 2 minutes
2. Crow stands for 1 minute
3. Handstands on the wall for 2 minutes
4. Do 3 sets of half-handstand push-ups
5. Do 3 sets of handstand push-ups
6. Close handstand pushups, 3 sets of reps
7. Three sets of uneven handstand pushups – 3 sets
8. Push-ups with half-one-arm handstands: 3 sets, 10 reps
9. Push-ups with lever handstands 3 sets, 8 reps
10. Push-ups with one-arm handstands for ultimate power 3 sets of 5 reps

Sunday Rest Day

Kali Muscle Diet

Kali prefers to be simple when it comes to food. Kali can either eat five to six meals per day depending on his body goals or he could eat all day. It all depends on what his mass goals are. Kali believes that drinking one gallon of water each day is vital for his health.

Meal #1

  • Three bags of Ramen noodles
  • Honey
  • Mustard
  • Mayonnaise
  • Tuna

Meal #2

  • 1 cup oatmeal
  • Cinnamon
  • Cane sugar
  • Eight ounces beefsteak

Meal #3

  • Two cups rice
  • 12 oz chicken
  • 2 tablespoons honey

Meal #4

  • White rice
  • Six scrambled eggs
  • Spinach
  • 8 oz tuna

Meal #5

  • Peanut butter and jelly sandwiches

Meal #6

  • Eight ounces salmon
  • Two cups rice
  • Sliced pineapple
  • Spinach
  • Carrots

Kali Muscle Training Music

Kali Muscle is also a rapper. He wants to reach as many people as possible and encourage them to exercise. Even if it means he uses music as his method. Kali raps about his training but the criticisms of his music have been sweet and bitter. His most loved songs include We Pumpin, Money and Muscle.

Kali Muscle and Steroids

Many people don’t believe Kali’s statement that he has never used steroids because of his size. He claimed that synthetic drugs would be almost impossible to obtain in prison. “I’m sure that most of you think you need a special potion to get “swole,” but it’s true. It’s called AMBITION DEDICATION AND BELIEF!” – Kali explains

Kali Muscle Supplements

He claims to use his own Kali Muscle supplement, Hyphy, every day. Kali Muscle, while in prison, created the most well-known product, Hyphy Mud. It only contains ingredients that he had access to while behind bars. Hyphy also contains amino acids, which are performance-enhancing ingredients.

Kali Muscle Quotes: Inspiration and Motivation

Kali gives his speech and tells his story to help improve the local community.

These are just a few examples of his encouragement words:

“If your choice was to be normal, don’t be mad if someone chooses to be exceptional.”

“Strong people do not put other down. They lift others up.”


Kali Muscle is one of those inspirational stories. He hopes to show that you don’t need to be wealthy to exercise. No matter your background, you can achieve your fitness goals. He learned from his mistakes and was able to mature and grow both mentally and physically. This is why bodybuilders should be respected and admired.

legal steroids


Please enter your comment!
Please enter your name here