The Tall Frame Method: 90-Day Training System

You don’t need another generic workout plan. You need a structure you can follow and adapt to your frame.

The Tall Frame Method gives you a structured 90-day training plan designed with taller, long-limbed lifters in mind and useful for anyone who wants a clear routine to follow.

Created by Marius Decko, 6'8" former professional basketball player and founder of Built For Tall, this system brings together lessons from years of training and coaching taller lifters.

Inside the programme

• A 90-day training structure with three required strength workouts each week
• An optional fourth workout for weeks when your schedule and recovery allow
• A rotating six-workout plan covering upper and lower body sessions
• Five weekly low-impact cardio and mobility sessions
• Exercises with sets, reps, rest times and tall-frame setup cues
• Clear guidance on effort, technique and progressing your lifts
• Supersets and drop sets introduced from Week 5
• A 90-day tracker and reusable workout log
• Weekly reflection prompts to help you review and adjust

You’ll start by learning the movements and finding setups that work for you. From there, you’ll build your performance over the block and finish with a review of your training and progress.

This is a self-guided training plan, not personalised 1:1 coaching. It gives you a clear framework to follow while leaving room to move sessions around your week.

If you’re ready to train with a plan built around your frame, start the 90-day system today.