3 Day Tall Frame Muscle Building Workout

Google Sheet Workout Export

By Josh England

Experience Intermediate (2-3 years)
Time 44 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

This 3 day full body workout revolves around variations of common lifts that are more appropriate for longer limbs. Variations such as trap bar deadlift and wide grip presses limit the stress on your joints that can be exacerbated by having longer limbs. Each day is a fully body workout, so even with just 3 days a week you'll get a great amount of volume for optimal muscle growth. All in all, this workout is terrific for beginner lifters with longer limbs looking to build a solid base of muscle. 


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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Trap-Bar Deadlift
5 sets12 reps60s
2.Neutral-Grip Dumbbell Bench Press
4 sets8-12 reps60s
3.Barbell Z Press
3 sets8-12 reps60s
4.Bent Over Barbell Row

See Exercise Notes

3 sets12 reps60s
5.Close-Grip Chinup
3 setsAMAP reps60s

ExerciseSetsRepsRest
1.Barbell Front Squat
5 sets12 reps60s
2.Landmine RDL
4 sets8-12 reps60s
3.Barbell Incline Bench Press
3 sets8-12 reps60s
4.Face Pull
3 sets8-12 reps60s
5.Suitcase Dumbbell Carry

See Exercise Notes

3 sets15 reps60s

ExerciseSetsRepsRest
1.Standing Barbell Military Press (AKA Overhead Press)
5 sets12 reps60s
2.Goblet Squat
4 sets8-12 reps60s
3.Barbell Hip Thrust with Bench
3 sets8-12 reps60s
4.Inverted Row

See Exercise Notes

3 sets12-15 reps60s
5.Push-up
3 sets12-15 reps60s

Date Created: 4/22/2018, UTC


Last Updated: 7/12/2021, UTC





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