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TALL MAN workout routine

by Miguel Rios
1 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
    Jan 18, 2025 12:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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