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

Main Goal – Build Muscle
Workout Type – Full Body
Training Level – Beginner
Program Duration – 8 weeks
Days Per Week – 3
Time Per Workout – 45-60 minutes
Equipment Required – Barbell, Bodyweight, Cables, Dumbbells, Other

Target GenderMale & Female – Recommended Supplements

Protein Powder, Creatine Monohydrate, Essential Fats (EFAs), Multivitamin, Pre-Workout (optional)
Workout PDFdownload 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!

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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