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TALL MAN workout routine

by Miguel Rios
3 athletes joined

Program Description

Tall guy workout gains.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 15, 2025 10:53
  • Last Edited
    Jun 18, 2025 10:40

Summary

Unleash your potential with the TALL MAN workout routine, a dynamic 6-week program designed specifically for taller athletes. With 4 training days each week, you'll focus on building strength and muscle through targeted exercises like Romanian Deadlifts, Incline Bench Presses, and Goblet Squats. This program emphasizes compound movements and isolation exercises to enhance your upper body and leg strength, all while utilizing equipment suited for a garage gym. Get ready to elevate your fitness game and maximize your gains!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Hamstrings
10.3%
Lats
9.4%
Chest
9.4%
Triceps
9.4%
Front Delts
8.9%
Quadriceps
8.7%
Middle Delts
6.3%
Glutes
6.3%
Biceps
5.7%
Rear Delts
5.2%
Calves
2.6%
Lower Back
2.1%
Abs
2.1%
Forearms
0.5%
Adductors
0.5%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4 reps
RPE 6.5
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Stiff Arm Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4 reps
RPE 6.5
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Stiff Arm Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4 reps
RPE 6.5
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Stiff Arm Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4 reps
RPE 6.5
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Stiff Arm Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4 reps
RPE 6.5
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Stiff Arm Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4 reps
RPE 6.5
2
Wide Grip Lat Pulldown
3
12 reps
RPE 7
3
Stiff Arm Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Deficit Push Up
3
12 reps
RPE 7
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Deficit Push Up
3
12 reps
RPE 7
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Deficit Push Up
3
12 reps
RPE 7
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Deficit Push Up
3
12 reps
RPE 7
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Deficit Push Up
3
12 reps
RPE 7
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6 reps
RPE 9
2
Chest Fly (Cable)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Deficit Push Up
3
12 reps
RPE 7
5
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 7
6
Bicycle
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 7
6
Bicycle
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 7
6
Bicycle
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 7
6
Bicycle
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 7
6
Bicycle
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Leg Press
3
10 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 7
6
Bicycle
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 8
2
Lateral Raise (Cable)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 8
2
Lateral Raise (Cable)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 8
2
Lateral Raise (Cable)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 8
2
Lateral Raise (Cable)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 8
2
Lateral Raise (Cable)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8 reps
RPE 8
2
Lateral Raise (Cable)
3
15 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
4 Reps
@6.5
2
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
3
Stiff Arm Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
Day 2
1
Incline Bench Press (Barbell)
3 Sets
6 Reps
@9
2
Chest Fly (Cable)
3 Sets
8 Reps
@9
3
Dip (Bodyweight)
3 Sets
8 Reps
@8
4
Deficit Push Up
3 Sets
12 Reps
@7
5
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@7
Day 3
1
Goblet Squat
3 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Press
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Standing Calf Raise
3 Sets
12 Reps
@7
6
Bicycle
1 Set
10 mins
@10
Day 4
1
Shoulder Press (Machine)
3 Sets
8 Reps
@8
2
Lateral Raise (Cable)
3 Sets
15 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
5
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@8