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Tall Dude Program (im 6’5”)

by Cord G.
1 athletes joined

Program Description

Made for tall dudes who want to toss muscle on their bones like slapping wet ham on a stainless steel paper towel holder

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Oct 28, 2024 05:02
  • Last Edited
    Jun 18, 2025 08:06

Summary

Unlock your potential with the Tall Dude Program, specifically designed for those towering at 6'5" and ready to build strength and muscle. Over the course of 8 weeks, you'll engage in a focused 4-day weekly routine that emphasizes compound movements and targeted exercises to maximize your gains. From close grip bench presses to weighted chin-ups, each workout is crafted to challenge your upper body and enhance your overall performance. Get ready to transform your physique and dominate the gym with confidence!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.8%
Lats
12.8%
Biceps
12.8%
Quadriceps
10.4%
Triceps
9.9%
Upper Back
7.5%
Forearms
6.8%
Hamstrings
6.8%
Front Delts
6.6%
Glutes
4.8%
Middle Delts
3.1%
Abs
3.1%
Adductors
0.8%
Rear Delts
0.6%
Lower Back
0.6%
Abductors
0.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
French Press
3
12 reps
RPE 8
3
Push Up (Weighted)
3
30 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
French Press
3
12 reps
RPE 8
3
Push Up (Weighted)
3
30 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
French Press
3
12 reps
RPE 8
3
Push Up (Weighted)
3
30 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
French Press
3
12 reps
RPE 8
3
Push Up (Weighted)
3
30 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
French Press
3
12 reps
RPE 8
3
Push Up (Weighted)
3
30 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
French Press
3
12 reps
RPE 8
3
Push Up (Weighted)
3
30 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
French Press
3
12 reps
RPE 8
3
Push Up (Weighted)
3
30 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
French Press
3
12 reps
RPE 8
3
Push Up (Weighted)
3
30 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Bench Press (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 8
2
Alternating Dumbbell Curl
3
5 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 9
4
Hammer Curl
3
10 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 9
6
Pullover (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 8
2
Alternating Dumbbell Curl
3
5 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 9
4
Hammer Curl
3
10 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 9
6
Pullover (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 8
2
Alternating Dumbbell Curl
3
5 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 9
4
Hammer Curl
3
10 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 9
6
Pullover (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 8
2
Alternating Dumbbell Curl
3
5 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 9
4
Hammer Curl
3
10 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 9
6
Pullover (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 8
2
Alternating Dumbbell Curl
3
5 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 9
4
Hammer Curl
3
10 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 9
6
Pullover (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 8
2
Alternating Dumbbell Curl
3
5 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 9
4
Hammer Curl
3
10 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 9
6
Pullover (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 8
2
Alternating Dumbbell Curl
3
5 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 9
4
Hammer Curl
3
10 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 9
6
Pullover (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
AMRAP
RPE 8
2
Alternating Dumbbell Curl
3
5 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 9
4
Hammer Curl
3
10 reps
RPE 8
5
Lat Pulldown
3
8 reps
RPE 9
6
Pullover (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 8
2
Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 9
4
Leg Press
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 8
2
Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 9
4
Leg Press
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 8
2
Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 9
4
Leg Press
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 8
2
Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 9
4
Leg Press
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 8
2
Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 9
4
Leg Press
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 8
2
Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 9
4
Leg Press
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 8
2
Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 9
4
Leg Press
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 8
2
Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Extension
4
12 reps
RPE 9
4
Leg Press
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 10
3
Cable Crunch
3
12 reps
RPE 8
4
Alternating Dumbbell Curl
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 10
3
Cable Crunch
3
12 reps
RPE 8
4
Alternating Dumbbell Curl
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 10
3
Cable Crunch
3
12 reps
RPE 8
4
Alternating Dumbbell Curl
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 10
3
Cable Crunch
3
12 reps
RPE 8
4
Alternating Dumbbell Curl
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 10
3
Cable Crunch
3
12 reps
RPE 8
4
Alternating Dumbbell Curl
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 10
3
Cable Crunch
3
12 reps
RPE 8
4
Alternating Dumbbell Curl
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 10
3
Cable Crunch
3
12 reps
RPE 8
4
Alternating Dumbbell Curl
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
2
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 10
3
Cable Crunch
3
12 reps
RPE 8
4
Alternating Dumbbell Curl
4
12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
@10
2
French Press
3 Sets
12 Reps
@8
3
Push Up (Weighted)
3 Sets
30 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Bench Press (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Chin-Up (Weighted)
3 Sets
AMRAP
@8
2
Alternating Dumbbell Curl
3 Sets
5 Reps
@8.5
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@9
4
Hammer Curl
3 Sets
10 Reps
@8
5
Lat Pulldown
3 Sets
8 Reps
@9
6
Pullover (Dumbbell)
4 Sets
12 Reps
@8
Day 3
1
Hamstring Curl
3 Sets
12 Reps
@8
2
Lunge (Dumbbell)
4 Sets
12 Reps
@8
3
Leg Extension
4 Sets
12 Reps
@9
4
Leg Press
2 Sets
10 Reps
@8
Day 4
1
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@8
2
Reverse Wrist Curl (Dumbbell)
3 Sets
20 Reps
@10
3
Cable Crunch
3 Sets
12 Reps
@8
4
Alternating Dumbbell Curl
4 Sets
12 Reps
@9