Muscle Building Workout Program for Tall Guys

Muscle Building Workout Program for Tall Guys
Finding an appropriate workout program can be hard for taller lifters. So, we created a 5 day muscle building split that's designed for the tall crowd.

Workout Summary

Build Muscle
10 weeks
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, Other
Male & Female
download pdfDownload Workout

Workout Description

The vast majority of sample workout programs out there aren’t designed with tall people in mind.

Which can be unfortunate, because certain machines, equipment, and specific ranges of motion just aren’t tall person friendly.

As a fellow member of the tall person’s society, I wanted to change that.

There’s no need for you to struggle through painful movement patterns just to add lean muscle mass.

Instead, we need to find what feels comfortable and utilize our length to gain a muscle building advantage.

Check out the sample workout for tall guys below, as well as the program description to gain some insight behind the exercise selection.

If you have any further questions, feel free to leave us a comment!

The Workout Program for Tall Guys

Below is a 5 day sample muscle building workout for tall guys and girls. If you’re a guy and are 6’3-6’4 or taller, this workout is designed with you in mind. If you’re a girl and are 5’10-5’11 or taller, this workout is designed with you in mind as well.

You’ll preform the following workouts on the days listed. You can start on whatever day of the week you prefer, but the 3 days on, 1 day off, 2 days on, 1 day off schedule is going to be ideal for the muscle groups targeted.

Each workout is fairly short and you should be in and out of the gym within an hour (including a warm up and cool down).

Monday – Legs
Exercise Sets Reps
1. Bodyweight Walking Lunge 3 15 each leg
2. Trap Bar Deadlift 4 8
3. Front Squat 3 8
4. Dumbbell Split Squat 3 10
5. Standing Calf Raise 3 15
Tuesday – Chest, Shoulders
Exercise Sets Reps
1. Push Up 3 12
2. Neutral Grip Dumbbell Bench Press 4 8
3. Incline Chest Fly 3 10
4. Standing Military Press 4 8
5. Seated Lateral Raise 3 10
6. Seated Neutral Grip Dumbbell Press 3 10
Wednesday – Back, Rear Delts, Traps
Exercise Sets Reps
1. Neutral Grip Pull Up 3 12
2. Wide Grip Cable Row 4 8
3. Dumbbell Pullover 3 10
4. Cable Face Pulls 3 10
5. Farmer's Walk 3 20 yards
Friday – Legs
Exercise Sets Reps
1. Bodyweight Squat (or light Goblet Squat) 3 12
2. Landmine Squat 4 8
3. Landmine RDL 4 8
4. Nordic Hamstring Curls* 3 10
5. Glute Bridges 3 12

*Perform these on the floor by either hooking your ankles into something steady or having a partner hold your ankles down.

Saturday – Back, Arms
Exercise Sets Reps
1. Wide Grip Inverted Row 3 12
2. Wide Grip Bent Over Row 4 8
3. Parallel Dips 3 10
4. Overhead Tricep Extensions 3 10
5. Dumbbell Bicep Curl 3 10
6. Hammer Curl 3 10

Workout Program Tips for Tall Lifters

Being tall has its advantages. Strength training isn’t one of them, unfortunately. That’s not to say a tall person can’t get strong, it’s just going to be more challenging than it would be for some one of average height.

For example, someone who is 6’8 and 215-245lbs is going to have a much more difficult time performing a full range of motion bodyweight equivalent (or greater) back squat than someone who is 5’10 and 185-200lbs.

Not only that, but since they have longer extremities, it may be difficult to execute a perfect back squat going through a full range of motion. If you’re a tall person, you know exactly what I’m talking about. Setting up in a normal squat position and going through the movement, you’re much more likely to lean forward into an exercise that looks like a good morning/squat hybrid.

That’s why in the program listed above, the exercises performed take full advantage of equipment that helps you better keep an upright posture. Exercises such as the front squat, goblet squat, and landmine squat bring the weight in front of the body.

This minor switch of taking the load off your back and placing it in front of your body will do wonders for helping the tall person squat upright.

Other exercises such as the trap bar deadlift and dumbbell split squat, bring the weight to the side of your body, also helping tall lifters to better control their upper torso during their respected movement patterns.

You might’ve noticed there’s not a lot of machine based exercises within the program. That is due to the fact that machines are generally designed for those of average height in mind. The majority of machines are going to put the load of the weight in peculiar positions for the tall lifter and could result in faulty movement patterns and an increased risk of injury.

Lastly, this sample program for tall lifters utilizes a lot of neutral grips. Using a neutral grip will help keep some of the tension off your joints during the extended range of motion normally seen in taller lifters.

Workout Program for Tall Lifters

Specific Workout Program Recommendations

Now that you know what you’re up against as a tall guy in an average-height gym world, let’s get into some of the details of this program.

This program can be used for both adding lean muscle mass and fat loss. Body composition boils down to so much more than the time spent in the gym. So make sure you’re sleeping 7-9 hours each night and getting enough calories each day to accomplish your individual goal.

Find out your daily calorie needs with our bmr calculator. Once you have that number calculated, add/subtract 250-500 calories from that number depending on your goal.

Each exercise is meant to be performed with a 2/0/2 tempo. As a tall trainee, this might be your natural tempo. You could also slow it down further and really play off the fact you have longer limbs if you’d like. After each set, rest for 60-90 seconds.

Lastly, this program is intended to be performed for 10 weeks. After you’ve finished 10 weeks, take a week to deload. After you’ve deloaded, you can begin another round of this program.

If you have any other specific questions not answered within this article, please feel free to leave a comment in the comment section below!

6 Comments+ Post Comment

No Profile Pic
Posted Fri, 10/27/2017 - 03:19


Thanks for this program. A couple of questions:
1. Is it a must to do legs twice a week?
2. Are 3 sholder exercises enough to gain mass?


JoshEngland's picture
Posted Mon, 10/30/2017 - 09:42

Hi Eric,

You're welcome my friend!

1. No, it's not a must... but extremely beneficial.
2. Yes, you'll experience plenty of shoulder muscle growth using this program as is.

Hope this helps!

No Profile Pic
Posted Mon, 10/09/2017 - 17:24

Need more tall guy workouts please!!!

JoshEngland's picture
Posted Mon, 10/09/2017 - 18:08

Hi Jonathan,

Glad you enjoyed this one! More will follow!

Thank you!

No Profile Pic
Posted Fri, 09/15/2017 - 20:17

When do you recommend working in abs and cardio?

JoshEngland's picture
Posted Mon, 09/18/2017 - 08:35

Hi Kevin,

Your abs will be hit indirectly through this program, but you're more than welcome to add in additional ab work if you feel it will help you accomplish your goals.

You can perform both on your rest days and/or after your workouts depending on your goals. Personally, I never hit abs directly and perform LISS for about 30 mins every morning, adding in 10 mins of HIIT post workout if I feel I need to.

Hope this helps!