3 Week Multi-angular Cycle for Beginners
Bulking
Beginner
Barbell
Plan Details
The 3 Week Multi-angular Cycle for Beginners routine by hallbt20 is a 18 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This meant to be done as a 6 on 1 off. All sets are straight sets. The last set of each exercise is done to muscular failure. If you surpass your guideline reps add 5 pounds next time you do the exercise. If you cannot complete the prescribed number of reps drop your weight by 5 pounds. Keep it simple. Warm up with 10 mins of cardio, and 5 mins of muscle specific pumping, flexing and stretching. Pump (with very light weight) for 20 seconds, flex for 20, and then stretch for 20. Repeat that cycle 5 times for the major muscle group being worked that day. Plateaus should be few and far between provided that you get adequate rest and nutrition.
Routine detail
Day 1
Chest, Tris, Forearms, Abs 1
Est. 35 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Barbell Tricep Press (Supine)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Side Bridge
2 Sets
Day 2
Traps, Rhoms, Biceps, Forearms, Abs 1
Est. 33 min
5 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Plank
2 Sets
Day 3
Quads, Calves, Abs 1
Est. 37 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Dumbbell Side Bend
2 Sets x 20 Reps
Day 4
Shoulders, Tris, Forearms, Abs 1
Est. 34 min
5 exercises
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Crunch
2 Sets x 20 Reps
Day 5
Lats, Biceps, Forearms, Abs 1
Est. 34 min
5 exercises
Barbell Pullover
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Oblique Crunch
2 Sets x 20 Reps
Day 6
Low Back, Hams, Calves, Abs 1
Est. 36 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Sit-Up
2 Sets x 20 Reps
Day 7
Chest, Tris, Forearms, Abs 2
Est. 35 min
5 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Side Bridge
2 Sets
Day 8
Traps, Rhoms, Biceps, Forearms, Abs 2
Est. 34 min
5 exercises
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Plank
2 Sets
Day 9
Quads, Calves, Abs 2
Est. 37 min
5 exercises
Barbell Squat with Narrow Stance
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Dumbbell Side Bend
2 Sets x 20 Reps
Day 10
Shoulders, Tris, Forearms, Abs 2
Est. 35 min
5 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Crunch
2 Sets x 20 Reps
Day 11
Lats, Biceps, Forearms, Abs 2
Est. 36 min
5 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Oblique Crunch
2 Sets x 20 Reps
Day 12
Low Back, Hams, Calves, Abs 2
Est. 36 min
5 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Sit-Up
2 Sets x 20 Reps
Day 13
Chest, Tris, Forearms, Abs 3
Est. 34 min
5 exercises
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Side Bridge
2 Sets
Day 14
Traps, Rhoms, Biceps, Forearms, Abs 3
Est. 31 min
5 exercises
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Reverse Barbell Biceps Curl
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Plank
2 Sets
Day 15
Quads, Calves, Abs 3
Est. 36 min
5 exercises
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Dumbbell Side Bend
2 Sets x 20 Reps
Day 16
Shoulders, Tris, Forearms, Abs 3
Est. 35 min
5 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Crunch
2 Sets x 20 Reps
Day 17
Lats, Biceps, Forearms, Abs 3
Est. 35 min
5 exercises
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Oblique Crunch
2 Sets x 20 Reps
Day 18
Low Back, Hams, Calves, Abs 3
Est. 36 min
5 exercises
Barbell Rack Pull
3 Sets x 8 Reps
Barbell Snatch Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Sit-Up
2 Sets x 20 Reps
