Project XLT
Lee Boyce
Bodybuilding, Functional Fitness, Functional TrainingThe only people who don’t agree that tall lifters have a disadvantage in the weight room, are short people. The real reason why is simple: They have no first hand experience with the struggle.
As a tall guy who’s successfully built a ton of muscle and a ton of strength (as an adult, no word games here!), I can stand proudly as a spokesperson for the fact that training to achieve such goals cannot be approached in the same way. I’ve been as heavy as 265 pounds, and currently maintain a comfortable, muscular body weight in the mid 240’s.
I know the mechanical differences necessary to perform a good quality squat or deadlifts. I know the training hacks that are necessary to avoid shoulder and knee pain during compound movements with long limbs. And I know what movement and programming choices create even more bang for their buck for a tall lifter. And I know this from a combination of my knowledge as a strength coach, and from my personal experience getting strong and building muscle as a 6’4” lifter over the last decade plus in the industry.
The only people who don’t agree that tall lifters have a disadvantage in the weight room, are short people. The real reason why is simple: They have no first hand experience with the struggle.
As a tall guy who’s successfully built a ton of muscle and a ton of strength (as an adult, no word games here!), I can stand proudly as a spokesperson for the fact that training to achieve such goals cannot be approached in the same way. I’ve been as heavy as 265 pounds, and currently maintain a comfortable, muscular body weight in the mid 240’s. I know the mechanical differences necessary to perform a good quality squat or deadlifts. I know the training hacks that are necessary to avoid shoulder and knee pain during compound movements with long limbs. And I know what movement and programming choices create even more bang for their buck for a tall lifter. And I know this from a combination of my knowledge as a strength coach, and from my personal experience getting strong and building muscle as a 6’4” lifter over the last decade plus in the industry.
This isn't a gimmicky program that guarantees unrealistic results.
This project is dedicated to lifters with long extremities, equipping them with a training system designed for them.
If you're a tall lifter ready to make real progress over the next 8 weeks, let's get started.
Warm Up
A
Take 6 minutes to rotate through: Spiderman Walks Deep Squat T-Spine Extensions Thoracic Twists
B
Trap Bar Deadlift
4 x 5 @ 85 %
C
Wide Grip Pull-Ups
5 x MAX
D1
Wide Underhand Grip Seated Row
3 x 15
D2
Dumbbell Reverse Fly
3 x 12
E
Landmine Bar Bentover Rows
4 x 12
F
Lee Boyce Single Arm Stretch Rows
2 x 20
Warm Up
A
Take 4 minutes to go through the following: T-Spine Extensions Shoulder Dislocates 6-8 Push Ups 6-8 Plyo Push Ups
B
Barbell Paused Rep Bench Press
2 x 5
C
Low Incline Smith Machine Bench Press
6 x 8
D
Bodyweight Dips
5 x 8
E1
Pigeon Press
4 x 12
E2
Close Grip Push Ups
4 x MAX
F
Incline Cable Chest Fly
2 x MAX
Warm Up
A
Take 6 minutes to go through the following: High Knee Walks Cradle Walks Spiderman Walks Deep Squat T-Spine Extensions Leg Press
B
Swiss Ball 2-And-1 Hamstring Curl
3 x 8
C
Barbell Paused Back Squats
4 x 3 @ 85 %
D
Goblet Squat
6 x 10
E
Reverse Lunges from Deficit
3 x 8
F1
Leg Extensions
4 x MAX
F2
Romanian Deadlift
4 x 10 @ 70 %
G
Leg Press w/ Quad Emphasis
1 x MAX
H
DB Walking Lunge w/ Double Dips
2 x 16
Warm Up
A
Take 4 minutes to go through the following: T-Spine Extensions Shoulder Dislocates 6-8 Push-Ups 8x Inverted Rows
B
Barbell High Pulls from Pins
5 x 3
C
Seated DB Shoulder Press
4 x 20
D1
2-Rope Face Pulls
4 x 15
D2
Seated Dumbbell Lateral Raise
4 x 12
E
Cable Single Arm Lateral Raise
4 x 20
F
Barbell Push Press
3 x 6 @ 85 %
A
Weighted Dips
6 x 10
B
Straight Barbell Curls
6 x 8
C1
French Press
3 x 15
C2
Seated Dumbbell Curls
3 x 20
D1
Triceps Pressdown
3 x 20
D2
Standing Cable Double Curls
3 x MAX
Lee Boyce
I’ve done a lot of stuff in my career as a fitness professional. But I still use the same job description whenever I’m asked. I’m a trainer. I help people work out for results.
