3 Day Tall Frame Muscle Building Workout

By Josh England

	Intermediate (2-3 years)
	44 minutes/day \| 3 days/week
	Build Muscle
	Trap Bar, 2 x Dumbbell, Flat Bench, Barbell, Squat Rack, Pull up bar, Landmine, Incline Bench, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, 1 x Dumbbell, Bodyweight Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Trap-Bar Deadlift	5 sets	12 reps	60s
2.Neutral-Grip Dumbbell Bench Press	4 sets	8-12 reps	60s
3.Barbell Z Press	3 sets	8-12 reps	60s
4.Bent Over Barbell Row See Exercise Notes	3 sets	12 reps	60s
5.Close-Grip Chinup	3 sets	AMAP reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Front Squat	5 sets	12 reps	60s
2.Landmine RDL	4 sets	8-12 reps	60s
3.Barbell Incline Bench Press	3 sets	8-12 reps	60s
4.Face Pull	3 sets	8-12 reps	60s
5.Suitcase Dumbbell Carry See Exercise Notes	3 sets	15 reps	60s

Day 5

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	5 sets	12 reps	60s
2.Goblet Squat	4 sets	8-12 reps	60s
3.Barbell Hip Thrust with Bench	3 sets	8-12 reps	60s
4.Inverted Row See Exercise Notes	3 sets	12-15 reps	60s
5.Push-up	3 sets	12-15 reps	60s

Date Created: 4/22/2018, UTC

Last Updated: 7/12/2021, UTC

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