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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
    Nov 05, 2024 10:58
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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