Built For Tall: Free 3-Day Starter Programme

Tall and unsure what to do in the gym? START HERE!.

At 6’8”, I know how much difference the right exercise setup can make. I created this starter programme to give taller lifters a clear training structure, with practical adjustments for longer arms and legs.

You’ll train three days per week, following a straightforward Press / Pull / Legs split.

What’s inside:

• Three gym workouts, with five exercises per session.

• Sets, rep ranges and rest times for every exercise.

• Tall-lifter setup cues to help you adjust your stance, bench position and machine settings.

• Warm-up guidance and clear instructions on how hard to train.

• A simple progression method so you know when to add reps or weight.

• Exercise alternatives when equipment or fit makes a different option more suitable.

Your weekly structure:

Day 1 — Press: Chest, shoulders and triceps.

Day 2 — Pull: Back, rear delts and biceps.

Day 3 — Legs: Quads, glutes, hamstrings and calves.

Train on three non-consecutive days and follow the template for 6–8 weeks, recording your weights and reps as you go.

Who is it for?

Tall lifters starting out or returning to the gym who want a manageable routine and a clearer understanding of how to set up their exercises.

What you receive:

A six-page downloadable PDF you can save to your phone or print. Access to a gym with dumbbells, cables and resistance machines is required.

Download your free programme and walk into your next session with a plan.

— Marius

Founder of Built For Tall