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
8 weeks
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!

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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25 Comments+ Post Comment

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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

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

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?

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

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

What % of 1RM do you recommend?

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

Hi Nick,

75-85% of working max.

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Posted Thu, 03/07/2019 - 17:11

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

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?!

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

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

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.

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

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

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

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

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?

JoshEngland's picture
Posted Thu, 01/17/2019 - 14:21
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Posted Wed, 01/16/2019 - 21:47

Hey Josh!

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


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

Hi Damian,

Sure, you can still perform this workout program.

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

Thanks for the workout.

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

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

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

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

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

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!

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

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

What type of diet do I need for this workout?

JoshEngland's picture
Posted Tue, 05/29/2018 - 12:05

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!