Workout Summary
- Main GoalBuild Muscle
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration8 weeks
- Days Per Week3
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Other
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download 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 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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51 Comments
Should you add weight when doing reps lessen for each set of certain workouts? For example, for the standing military press. 5 sets, Reps - 12,10,8,5,5. Should I be adding weight for each of those reps??
Hey Adam, that isn't necessary, but it's a great idea to do if strength is a goal. Make sure that first set of 5 is a challenge, but you should still be able to do it. That second set of five, give it all you got! If you get four, get five next time!
Good luck!
I'm 6'5 387 lbs I'm really tired of being morbidly obese can I use this workout longer than 8 weeks to burn fat and gain muscle?
Hey Jason - yes, you can use this program longer than 8 weeks.
Im kind of late to the party here. I’m back in the gym... again. I’m 6’5” 255 and looking to drop some bad weight and add muscle. I am just curious if cardio is something that could be added into this workout on rest days, as it is something I’d like to work on for my job and general health.
Hey Nate - you can definitely add in cardio to this program.
Thank you!
Hey Josh,
I am 6'7 and weigh 180lbs. My goal is fill in my figure, bulk up. Ive been working out inconsistently for 7ish months and i need a little bit of direction. I have a bench and access to other equipment but I just feel like i go to work out and im just throwing the weights around without much direction. Would love to hear back and communicate with you!
Hi Josh,
I'm a 6'7 with 250lbs, currently doing 5x5 but I feel I hit the roof ([following weights in kg, failed to do 5x5] bench press 105, squat 135, military press 67,5, barbell row 125, deadlift 180) , I've read all three of your tall guys workouts and I'm considering switching to one of those, my question is, what's the most agressive plan and do I have to couple it with some cardio to maintain my weight or do you recommend gaining some mass.
Hey Medo - the workout you choose will greatly depend on your goals. What is the specific goal that you want to achieve?
I dont have a pull up bar. My doorways are to small my knees hit the floor and I workout at home. I got everything else though. Any alternatives to the chin up I could do?
Hi Rob,
Do you have resistance bands? You could to a neutral grip kneeling band lat pull down as a substitute.
Hello,
Is there a substitute for Close Grip Chin Up? I'm not able to pull myself up.
Hi Damian,
For this phase, perform eccentric only chin ups (lowering phase). When you're able to lower slowly for a 5 count on all the reps, you can add a weight belt as a form of progression.
Hey man I think I'll give this one a go. So are the five sets supposed to be done with the same weight or with less each time?
Hi Grisse,
I'd recommend using the same weight or pyramiding up based on what you feel most comfortable doing.
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?
Hi Niels,
Yes, you will indirectly work your arms through a number of the movements in this workout. You won't become disproportionate.
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
Hi Anilkumar,
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-...
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.
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.
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
Hi Joslyn,
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-...
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
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.
Hello sir,
I want to gain more mass with suppliments what would you recommend for that? Should i take amino? Glutamine?
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.
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.
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.
What % of 1RM do you recommend?
Hi Nick,
75-85% of working max.
These tall lifter workouts are fire!! Keep pumping them out, using this info as a template has helped me structure my own.
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?!
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.
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.
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-...
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.
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
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?
Hi Damien,
Give this a read: https://www.muscleandstrength.com/articles/six-pack-science
Hey Josh!
Would you also recommend this for a slim 6’2" male, or would you say to look for another program?
Cheers
Hi Damian,
Sure, you can still perform this workout program.
Thanks for the workout.
Could I sub the goblet squats for lunges? I would like to incorporate some single-leg exercises...
Hi Thomas,
Yes, absolutely!
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
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!
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!
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!
What type of diet do I need for this workout?