Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration10 weeks
- Days Per Week4
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines, Other
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Finding workouts online can be especially difficult for the taller crowd.
Certain exercises don’t feel right for us. And making sure you’ve picked the correct exercise variation when most people tell you that you HAVE to deadlift, squat, and bench press can be tricky.
That’s where this workout comes in.
This is another program all you fellow giants can add into your workout cycles. I’ve already written a couple of workouts perfect for tall guys and gals. You can check them out here:
Simply add this one to that cycle and you now have 28 weeks of free workout programs catered to your limb length and needs to bounce between. Pretty solid if you ask me!
If you want to learn more about the exercise selection for tall guys, give the muscle building workout program for tall guys linked above a read through. It’ll help you learn more behind the reasoning of these choices.
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The Upper/Lower Workout for Tall Guys
Below is a 4 day sample upper/lower workout for tall guys and gals. What constitutes tall? If you’re a guy and are 6’3 or taller, than this workout is designed with you in mind. If you’re a girl and are 5’10 or taller, this workout is perfect for you as well.
Perform the upper and lower workouts on consecutive days and take a day of rest in between. You can either use this as a 4 day workout split and take the weekends off or perform it 2 days on 1 day off. Either is completely fine.
The main goal of this program is to help tall guys build muscle. However, it can be used as a fat loss program as well depending on your calorie intake.
Upper Workout for Tall Guys
| Exercise | Sets | Reps |
|---|---|---|
| 1. Standing Military Press | 4 | 8 |
| 2. Wide Grip Cable Row | 4 | 12 |
| 3. Parallel Bar Chest Dip | 3 | 8 |
| 4. Wide Grip Inverted Row | 3 | 10 |
| 5. Farmers Walk | 5 | 20 Yards |
Lower Workout for Tall Guys
| Exercise | Sets | Reps |
|---|---|---|
| 1. Front Squat | 4 | 8 |
| 2. Landmine RDL | 3 | 10 |
| 3. Hip Thrust | 4 | 8 |
| 4. Bodyweight Walking Lunge | 3 | 20 Each |
| 5. Standing Calf Raise | 3 | 20 |
Upper Workout for Tall Guys
| Exercise | Sets | Reps |
|---|---|---|
| 1. Neutral Grip Dumbbell Bench Press | 4 | 8 |
| 2. Neutral Grip Pull Up | 4 | 8 |
| 3. Wide Grip Bent Over Row | 4 | 8 |
| 4. Seated Lateral Raise | 3 | 12 |
| 5. Cable Face Pull | 3 | 15 |
Lower Workout for Tall Guys
| Exercise | Sets | Reps |
|---|---|---|
| 1. Trap Bar Deadlift | 4 | 8 |
| 2. Goblet Squat | 3 | 12 |
| 3. Glute Bridge | 3 | 15 |
| 4. Landmine Squat | 3 | 10 |
| 5. Dumbbell Stiff Leg Deadlift | 4 | 8 |
Upper/Lower Workout for Tall Guys Notes
The duration of this program is 10 weeks. After the 10 weeks is up, I’d recommend taking a week to deload and then using one of the other workouts for tall guys linked above. You can also return to this program if you enjoy the way it’s set up.
The rest periods for this workout are 60-90 seconds in between each exercise and set. The rep tempo should be 2/0/2, and you can go even slower than that on some of the isolation lifts if you’d like a harder challenge.
The program is mostly comprised of compound movements that put you in a more favorable position to move weight. This will help you build the most muscle over time. For that reason, there is a lack of abdominal and arm isolation.
If you feel like you truly need to add in ab and arm work, feel free to do so. However, I’d recommend running the program as is the first time around and adding it in the next time you decide to run this program.
If you have any questions about this particular workout for tall guys or lifting considerations for the taller population, please feel free to leave a comment below.
31 Comments
Hi There. I'm 41 years old, 1.96 cm and 87 kg. Is this workout gonna help me gain muscle mass?
Hey Thomas - yes, this program can help you towards your goals.
thank you very much much appreciated
Hi am soumyojit from india...I want to ask is a low volume high intensity workout suitable for me...I am training from 2k16 but due to covid break and my own fault I have lost all my muscle mass and now am skinny fat type what can I do for my abs and for mass.....plz help
Hey Soumyojit - getting back into a routine, whether that be full body workouts 3x per week or a push/pull/legs split, will help you reach your goals.
How many days are you wanting to work out each week?
4 times a week is okay
Hlw thanks fr the reply....my height is 6ft3inch which routine to follow can u help me???
I am 2.05, around 72kg. This guide helped me get started in the gym again really well, great excercises, I feel that deep soreness in my upper back now :). Thnx for writing!
Hi Tobias,
That's awesome! Thank you so much for sharing you feedback - glad you've found it helpful. Keep it up!
Hi josh, my gym doesn’t have a trap bar is there another method or device I can use for that workout ?
Hi Josh,
You could use dumbbells, elevating them onto risers/boxes to best mimic the trap bar positioning.
Hi josh, is each section what you’re supposed to do in a day ? Like the first upper exercise is for day one and then the second lower is for day two and then back to upper for day three and then lower for day four? Just trying to understand it better
Hi Josh,
Yes, that is correct.
Hi Josh,I’m a 6’2 guy about to start this program, I have 2 doubts:
I’m currently doing HIIT with a friend 3-4 days in the evening, should I keep it while doing the WO in the morning?
Is there any additional move that I can incorporate to grow/tone the buttocks?
Hi Enrique,
Sure, you can pair your HIIT with this program - just be aware of your body's ability to recover from both training sessions.
For glutes, you can add additional barbell hip thrusts/glute bridges to this program on lower days. Those will have the greatest impact on glute development.
I'm 6'2 & 150lbs.I had done 1 year bodyweight training (pushup variations & squats) & 3 months workout in gym.Then i stopped training for 1 year.
Now what should i do? Which type of workout should I follow.My main goal is just BULKING.
Hi Asmit,
I'd recommend this workout: https://www.muscleandstrength.com/workouts/full-body-workout-program-for...
What would you recommend if you don't have the parallel bar dip?
Hi Jeremy,
Try a flat pin press.
Hope this helps!
What should I expect after those 10 weeks?
Hi SoSo,
Depending on your starting point and calorie intake, among many other factors - increased muscle mass, body fat loss, better coordination, increased strength, better posture, and much more.
Hope this helps!
What do you recommend as far changing reps and increasing weights as you progress through each week of the program?
Hi Sam,
Progression will vary from person to person. A basic guideline would be to increase the weight used for at least one set of every exercise as you go through the 10 weeks. Start with the last set, and gradually move toward the first set each week.
Hope this helps!
Can I perform HIIT Cardio on one of my off days. I heard a rumor that you shouldn't do a HIIT workout the day after legs? Is that true? I love HIIT versus boring cardio and would love to be able to add it on an off day.
Hi Ryan,
Yes, you can incorporate HIIT into this routine. I'd suggest giving it a shot on your off days or after your leg days and keep track of your body's ability to recover. If you feel it's too much, cut it out of the program.
I always recommend recovery walks instead, as they tend to be less stressful and help promote recovery - but everyone is different.
Hope this helps!
There is a wrong link whenever i press on squat landmine and on otherr it give me the military press thats wrong link for the move hope you fix it guyss
Hmmm? It looks right on my end?
It goes to military press for me too.
What about abs and cardio ?!
Hi Mohmmed,
Feel free to add in cardio and ab isolation exercises to fit your individual goals.
Hope this helps!