Finding an appropriate workout program can be hard for taller lifters. So, we created a push/pull/legs workout split that's designed for the tall crowd.
Workout Summary

Workout Description

Our workout programs for tall guys have gained a lot of positive attention for filling a void.

Us tall guys and gals are often overlooked when it comes to workout articles and sample workout routines online.

Luckily for all of us, M&S has worked on changing that.

Over the past couple of months we’ve brought you:

Today, we’re keeping on with the trend.

Below, you’ll find a push, pull, legs (ppl) split perfect for tall guys and gals to help you build lean muscle and strength.

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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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You Must Be This Tall to Workout

Joking. Anyone of any height can perform the following push, pull, legs split. However, it was written with those who have longer limbs in mind.

The height I generally associate with “tall” in the lifting world is 6’3ish-6’4ish and taller. For women, the height range is generally 5’9ish-5’10ish or taller.

Sure, you’ll have some outliers who are shorter than this with longer limbs, but at this height most have a harder time performing what many would call traditional lifts: Conventional Deadlifts, Barbell Back Squats, and Traditional Bench Press.

So, if you find yourself compensating through these movements and experiencing aches or pains while doing so, give the following program a try.

Push, Pull, Legs Workout for Tall Guys

Below is a sample push, pull, legs muscle building workout for tall guys and girls. The exercise selection promotes lifters with longer limbs to maintain better form by putting them in more favorable exercise positions.

The workout listed can be performed between 3-6 times per week depending on your individual goals and experience level. Personally, I’d recommend using it in a 3 days on 1 day off fashion. However, it can be divided into just 3 weekly workouts or used as a rotation on however many days you have available to work out during the week.

The rep ranges are lower to make up for the increased time under tension taller lifters naturally have and to help focus on building strength.

To progress with this workout, attempt to add weight to each exercise when able.

Prior to performing this program, ensure you’re adequately warmed up. And after each workout, feel free to include 10-20 minutes of low-intensity cardio and/or foam rolling as a means to cool down.

Day 1: Push Workout for Tall Guys

Exercise Sets Reps
Pin Press 4 8, 8, 6, 5
Seated Lateral Raise 3 8-12
Low Incline Dumbbell Bench Press 4 8, 8, 6, 6
Push Up 3 AMRAP
French Press 3 8-12

Day 2: Pull Workout for Tall Guys

Exercise Sets Reps
Chin Up 4-5 AMRAP
One Arm Dumbbell Row 4 10, 8, 6, 6 Each
Seated Cable Row 4 8-12
Cable Face Pull 3 10-15
Farmers Carry 3 Distance
EZ Curl 3 8-12

Day 3: Leg Workout for Tall Guys

Exercise Sets Reps
Sumo Deadlift or Trap Bar Deadlift 5 10, 8, 8, 5, 5
Landmine Squat or Box Squat 4 6-8
Dumbbell Reverse Lunge 3 6-8 Each
Barbell Hip Thrust 4 6-8
Seated Calf Raise 4 15-25

Push, Pull, Legs Workout for Tall Guys Notes

The recommended duration for this program is 8 weeks.

After you’ve finished 8 weeks on this program, you can continue to perform this same program adding in additional workout days (if applicable) or try one of our other workout programs for tall lifters. Whatever route you decide to take, it is important to incorporate deload weeks into your program whenever you deem necessary to maximize recovery.

Keep rest periods between sets and exercises within the 45-90 second range. For main lifts, go as high as 90 seconds and for accessory work stick to the 45 second mark.

Ab workouts and cardio workouts can be included in this plan depending on your individual goals. For some, they may not be necessary as the base program will help them accomplish their goals.

You’re more than welcome to substitute and/or add any exercises you’d like into the program. Although, if you are a tall lifter, it is important to keep in mind that the majority of the exercises selected here were incorporated for a reason.

Lastly, the program can be used both as a muscle building workout and/or as a fat loss workout. Training principles for the two are relatively similar and are based more so on your current diet strategies.

If you have any questions regarding the push, pull, legs workout for tall lifters, please feel free to leave them in the comments section and I’ll do my best to answer them.

Posted on: Tue, 07/21/2020 - 11:03

I see it appropriate for me to make the first day for pull, on the second day for legs and the third day for push, because pull exercises use the chest a little, so I prefer not to do push and pull on two consecutive days to allow the chest to recover, is this allowed?

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Posted on: Mon, 08/10/2020 - 15:17

Hey Ahmad

You're welcome to perform the days in any order you like.

Posted on: Sun, 03/01/2020 - 23:11

Hi Josh
How do I know that this routine is suitable for me and when should I change it if necessary and how do I know that I am supposed to change the training routine
I'm a little nervous because of a lot of ideas about increasing muscle mass and I can't find the right idea !!

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Posted on: Tue, 03/03/2020 - 12:30

Hi Bodii,

You might find this to be a helpful read:

Posted on: Sun, 07/07/2019 - 23:48

Hi with the pin press is that for the bench press or shoulder press in the video it shows a shoulder press.

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Posted on: Mon, 07/08/2019 - 16:01

Hi Ethan,

Shoulder Press is the correct exercise.

Posted on: Thu, 05/09/2019 - 09:46

How tall do you need to be in cm? I don’t understand what 6,3 means.

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Posted on: Thu, 05/09/2019 - 09:48

Hi Jonas,

190.5 cm approximately.

Posted on: Sat, 02/09/2019 - 10:43

Hey Josh, great work on tall guys workouts, as I am a tall guy myself i really look forward to your programs, just one question about farmers carry in this one "Distance" does it mean going with it to failure with the amount of weight i choose?

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Posted on: Mon, 02/11/2019 - 10:41

Hi Hrvoje,

Thanks! Glad you're enjoying them.

Distance simply means a predetermined distance. Personally, I'd begin with 20 yards and try to increase that over time.

Posted on: Mon, 01/28/2019 - 12:11

With regards to the rep ranges, for example on Pin Press it is recommended 8,8,6,5 - would you be going to failure on each of these sets or just the last one? Thanks

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Posted on: Mon, 01/28/2019 - 12:26

Hi Luke,

I'd recommend performing each set with a weight in which you feel as though you have just 1 more rep left in the tank. I don't remember training to failure on any sets.