Workout Routines

The perfect workout for shorter men

Don't let your height stop you from maximizing your gains—stocky guys have some major advantages in the shred department.

Turkish Getup
ilbusca / Getty
ilbusca / Getty
Duration 45
Exercises 7
Equipment Yes

Size matters, especially when it comes to lifting weights. But while your tall, lanky buddies might have an advantage on the basketball court, shorter guys can definitely even the odds in the weight room.

If you’re looking to pack some muscle onto your stocky, compact frame, look no further. Here’s an exercise plan that suits your needs.


Exercises marked A and B are alternated—so you'll do one set of A, rest as needed, then one set of B, rest, and repeat as necessary until all sets for the pair are completed.

The short-man workout

Exercise 1A.

Deadlift You'll need: Barbell How to
Deadlift  thumbnail
4 sets
10 reps
As needed rest
Use a weight plate to stand on.

Exercise 1B.

Dip You'll need: Dip Station How to
Dips thumbnail
4 sets
10 reps
As needed rest
Attach a weighted belt to your waist.

Exercise 2A.

Bulgarian Split Squat You'll need: Dumbbells How to
Bulgarian Split Squat thumbnail
4 sets
10 (each side) reps
As needed rest

Exercise 2B.

TRX Pushup You'll need: TRX How to
exercise image placeholder
4 sets
10 reps
As needed rest

Exercise 3A.

Ab-Wheel Rollout You'll need: Ab Wheel How to
Ab-Wheel Rollout  thumbnail
4 sets
8 reps
As needed rest

Exercise 3B.

Feet-On-Ball Hip Thrust You'll need: Swiss Ball How to
Feet-On-Ball Hip Thrust  thumbnail
4 sets
12-15 reps
As needed rest

Exercise 4.

Turkish Getup You'll need: Kettlebells How to
Turkish Getup thumbnail
1 sets
5 min. reps
As needed rest