Full Body Workout Program for Tall Guys

Finding an appropriate workout program can be hard for tall guys. So, we created a 3 day muscle building full body program that's designed for the tall crowd.

Workout Summary

Build Muscle
Full Body
Beginner
8 weeks
3
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, Other
Male & Female
download pdfDownload Workout

Workout Description

Finding an appropriate workout program can be hard for tall lifters.

The majority of workout templates online just aren’t designed with us tall guys in mind.

Last year, I brought you the best workout split for tall guys.

Today, I’m going to provide you with the best full body workout program for tall lifters.

As a fellow member of the tall person’s society, I have ran this full body workout many of times myself.

Check it out below and if you’ve got any questions regarding the sample workout for tall guys, please feel free to drop a comment in the comments section below!

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The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

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The Full Body Workout Program for Tall Guys

Below is a full body workout program for tall guys and girls. If you’re a guy who is 6’3 or taller, or a girl who is 5’10 or taller, than this workout was designed with you in mind.

You’ll perform the workouts on the days listed, and while you can substitute any of the 3 workouts for one another, it is important that you perform them with at least one full day of rest in between workouts.

These workouts are fairly short and the exercises selected were picked with your longer limbs in mind and to give you the most bang for your buck while in the gym.

Day 1: Full Body Workout for Tall Guys

Exercise Sets Reps
1. Trap Bar Deadlift 5 12, 10, 8, 5, 5
2. Neutral Grip Dumbbell Bench Press 4 8-12
3. Z Press 3 8-12
4. Wide Grip Bent Over Row 3 12
5. Close Grip Chin Up 3 Mechanical Failure

Day 2: Full Body Workout for Tall Guys

Exercise Sets Reps
1. Front Squat 5 12, 10, 8, 5, 5
2. Landmine Romanian Deadlift 4 8-12
3. Incline Bench Press 3 8-12
4. Cable Face Pulls 3 8-12
5. Farmers Carry 3 20 Yards

Day 3: Full Body Workout for Tall Guys

Exercise Sets Reps
1. Standing Military Press 5 12, 10, 8, 5, 5
2. Goblet Squat 4 8-12
3. Barbell Hip Thrust 3 8-12
4. Wide Grip Inverted Row 3 12-15
5. Push Up 3 12-15

Full Body Workout Program for Tall Guys Notes

Run this program for 8 weeks.

It’s the perfect workout for tall lifters looking to get started in the weight room, take a break from a higher volume routine, or even for tall lifters who are short on time and want to get a solid workout in just 3 days per week.

I’d recommend allowing yourself 60-90 seconds rest between each exercise and each set (you can go up to 2 full minutes on your sets of 5).

The program utilizes neutral and wide grips to alleviate shoulder pain in pushing movements and shorten the range of motion of pulling exercises.

All squat and deadlift variations were selected with those with longer legs in mind and places the weight in a more favorable position to allow you to maintain an upright torso during the lift.

Yes, I realize there are no arm or ab exercises in this workout. If you’d like to include some arm or ab isolation exercises in your workouts, feel free to do so. However, they are likely unnecessary in the grand scheme of things.

Utilize a slow tempo while performing these exercises. A 2/0/2 rep tempo should do the trick.

This program can be used for both adding lean muscle mass or fat loss depending on the amount of calories you’re consuming at the time.

After you’ve finished this workout program for tall lifters, take a full week to deload. After you’ve deloaded you can continue on with this workout program or perform the workout split for tall lifters mentioned and linked earlier.

If you have any other specific questions regarding lifting considerations for the taller lifter not answered within this article, please feel free to comment below.

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35 Comments+ Post Comment

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Posted Sat, 08/03/2019 - 07:23
Niels

Hello, I think this is a great workout program to start with, but I am really skinny like no muscles. I don' t want to get out of proportion so buffed chest and shoulders but no arms for example. Now before I start training with this workout. Do the arms get automatically bigger? like you hit them with other exercices in this workout. Or are they just left behind?

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Posted Mon, 08/05/2019 - 15:40
JoshEngland

Hi Niels,

Yes, you will indirectly work your arms through a number of the movements in this workout. You won't become disproportionate.

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Posted Mon, 07/08/2019 - 14:40
Anilkumar

I am from India and am a6.6ft tall guy, my upper body is wide but lower is thin according to my height, I got belly and fat in stomach, could you please suggest me the diet and supplements plan with workouts, so that I can start, please feel free to answer my question

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Posted Wed, 07/03/2019 - 11:05
Tall Paul

6’10, 260 lbs, and suggestions on building without having to put so much stress on the body? Very hard as my body cannot take massive weight without a toll.

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Posted Fri, 07/05/2019 - 10:52
JoshEngland

Hi Paul,

Make sure to eat a lot and sleep. That is the best way to build outside of the stimulus provided by weight training.

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Posted Thu, 05/02/2019 - 08:53
Joslyn Fernandes

I am 6ft but 45kg (Male) I'm trying all means but I can't gain weight i don't have a proper diet and there is no one to guide could u plz plz plz help me and suggest what I should do . I really indeed wanna change my self

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Posted Tue, 03/19/2019 - 12:59
mhd sharfaz

Hello im about 67kg 6.3 feet tall im going to a gym for more than a year i have got nice cuts but muscles wont enlarge. I have tried so many mass gainers they dont work. What do you recommend

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Posted Wed, 03/20/2019 - 11:46
JoshEngland

Hi There,

Keep being consistent with your training and diet. It takes time. Eat in a surplus, train your butt off in the gym, and get plenty of sleep consistently and you'll get there.

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Posted Wed, 03/20/2019 - 13:30
mhd sharfaz

Hello sir,
I want to gain more mass with suppliments what would you recommend for that? Should i take amino? Glutamine?

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Posted Wed, 05/01/2019 - 22:46
Mhd sharfaz

Hello sir,
I have increased my weight by 8 kgs i ate 5 meals per a day.
How many times should i need to train per a week. Now i go to gym 4-5 times per a week.

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Posted Thu, 05/02/2019 - 15:18
JoshEngland

Hi there,

4-5 times per week is plenty! If you can stick with that, you'll be able to maintain and/or build upon your progress.

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Posted Mon, 03/25/2019 - 10:06
JoshEngland

Hi there,

I'd recommend a consistent calorie surplus over time. Some products that may help you increase your weight would be whey protein, creatine, protein bars, carb powders, and mass gainers. However, at the end of the day - you need to be in a calorie surplus to gain mass.

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Posted Sun, 03/17/2019 - 13:52
Nick

What % of 1RM do you recommend?

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Posted Mon, 03/18/2019 - 09:34
JoshEngland

Hi Nick,

75-85% of working max.

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Posted Thu, 03/07/2019 - 17:11
A.C.

These tall lifter workouts are fire!! Keep pumping them out, using this info as a template has helped me structure my own.

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Posted Mon, 01/21/2019 - 22:24
CJ

I would like to try this for myself. I’m very slim at 130 lbs and 6’2”. I’ve always had a terrible time gaining weight and gaining muscle. I’ll eat and eat and eat and eat and work out and gain maybe 3 lbs over 3 months. Any tips on diet or anything else so I don’t have to stuff my face so much that I want to vomit?!

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Posted Fri, 01/25/2019 - 09:48
JoshEngland

Hi CJ,

To gain weight, you will need to find a way to get calories down. Have you considered drinking your calories? A solid mass gainer can definitely help you get the calories in an easily consumed manner.

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Posted Fri, 01/25/2019 - 09:53
CJ

You mean get calories UP? Yes I've tried drinking calories but they make me feel so sick and full, no different than eating a gigantic meal.

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Posted Fri, 01/25/2019 - 09:56
JoshEngland

Down as in down your mouth and into your stomach.

That's going to be tough man. To gain weight, you need to be in a calorie surplus. For more info:

Start Here: https://www.muscleandstrength.com/tools/bmr-calculator

Go Here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Finish Up Here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Fri, 01/25/2019 - 11:37
CJ

Yea my BMI is like 16 or less. I just have a hard time getting calories and protein. Even if I eat eggs, salmon, steak, turkey, etc. it's still not enough protein. If I eat any more I'll vomit, seriously.

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Posted Thu, 03/07/2019 - 17:10
A.C.

I've been in your shoes! Add in tablespoons of peanut butter and olive oil for the extra calories here and there. Ultimately over time as long as you continue to eat in a surplus and train consistently, you'll gain solid muscle weight bro! I'm 6'3.5 205lbs.. started at 130lbs but it took a solid 7 years of consistently training to get here

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Posted Wed, 01/16/2019 - 22:03
damian

I know you said abs exercises "are likely unnecessary in the grand scheme of things" for this, so does this mean you should get abs either way with this program? Could you clarify what you mean?

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Posted Thu, 01/17/2019 - 14:21
JoshEngland
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Posted Wed, 01/16/2019 - 21:47
damian

Hey Josh!

Would you also recommend this for a slim 6’2" male, or would you say to look for another program?

Cheers

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Posted Thu, 01/17/2019 - 14:20
JoshEngland

Hi Damian,

Sure, you can still perform this workout program.

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Posted Thu, 12/27/2018 - 11:45
thomasc

Thanks for the workout.

Could I sub the goblet squats for lunges? I would like to incorporate some single-leg exercises...

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Posted Wed, 01/02/2019 - 12:27
JoshEngland

Hi Thomas,

Yes, absolutely!

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Posted Tue, 10/16/2018 - 14:05
Richard Brewster

Thank you for the 2 workout variations. At 6’6” 255 this is working good for me. Only on second day, but like the routines

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Posted Wed, 10/17/2018 - 11:28
JoshEngland

Hi Richard,

You're very welcome! Happy to help! I think we're up to 3 workout programs for tall guys and I plan to add a 4th in the near future.

Best of luck accomplishing your goals!

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Posted Wed, 07/18/2018 - 12:57
Adam

Hey Josh!

I've been using this program for a while, and really like it. It seems to have solved every problem I've had with other programs. I do however have a serious imbalance between my left and right LOWER lats. Is there any unilateral exercises you'd recommend in place of any on this list?

Thanks in advance!

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Posted Wed, 07/18/2018 - 14:35
JoshEngland

Hi Adam,

That's awesome man! Congrats on the progress, and I'm happy to hear this program has helped fix some issues you were having.

You could sub in one arm dumbbell rows in for inverted row. If you notice back pain, switch to a chest supported dumbbell row.

Hope this helps!

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Posted Sat, 05/19/2018 - 17:20
Mark

What type of diet do I need for this workout?

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Posted Tue, 05/29/2018 - 12:05
JoshEngland

Hi Mark,

Diet is very individualized and any food group can technically be a muscle building food. It's more so establishing decent and consistent eating habits than it is what you actually eat.

Start here: https://www.muscleandstrength.com/tools/bmr-calculator

Then go here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Lastly, finish up here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

And if you'd like more reading material on building muscle mass, check out this: https://www.muscleandstrength.com/expert-guides/muscle-building

It's a lot of reading, but it will help you nail down what it truly takes to build lean muscle. Take notes, and reread a couple of times. If you've got any questions after reading all of that or questions that pop up while reading, feel free to reach out.

Hope this helps!