Scott's 3x5 Plus

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6 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

My 3x5 routine with accessory sets and a 7th day of accessories and cardio. The first exercise of the day has extra sets to be used a warm up sets. This is a strength program compared to my "Scott's Six Day Home Tone" program which has 10 to 12 reps per set.

Day 1 - Squats 4 exercises, 50 mins

Barbell Squat	6x5 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 90s
Barbell Deadlift	5x5 reps	rest: 120s
Weighted Side Bend	6x8 reps	rest: 60s

Day 2 - Bench Press 4 exercises, 45 mins

Barbell Bench Press	5x5 reps	rest: 120s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Row	6x8 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x5 reps	rest: 120s

Day 3 - Overhead Press 6 exercises, 44 mins

Barbell Military Press	5x5 reps	rest: 120s
Pull-Up	3x5 reps	rest: 90s
Dumbbell Lateral Raise	3x5 reps	rest: 60s
Dumbbell Bent-Over Raise	3x5 reps	rest: 60s
Machine Lat Pulldown	3x5 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s

Day 4 - Squats 5 exercises, 55 mins

Barbell Squat	6x5 reps	rest: 120s
Barbell Standing Calf Raise	3x8 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x5 reps	rest: 90s
Barbell Deadlift	5x5 reps	rest: 120s
Weighted Side Bend	6x5 reps	rest: 60s

Day 5 - Bench Press 4 exercises, 47 mins

Barbell Bench Press	5x5 reps	rest: 150s
Barbell Incline Bench Press	3x5 reps	rest: 150s
Barbell Tricep Extension (Supine)	3x5 reps	rest: 120s
Dumbbell One-Arm Row	6x5 reps	rest: 75s

Day 6 - Overhead Press 5 exercises, 45 mins

Barbell Military Press	5x5 reps	rest: 90s
Pull-Up	3x5 reps	rest: 120s
Dumbbell Lateral Raise	3x5 reps	rest: 60s
Dumbbell Bent-Over Raise	3x5 reps	rest: 60s
Machine Lat Pulldown	3x5 reps	rest: 60s

Day 7 - Accessories and Cardio 8 exercises, 1 hr 49 mins

Barbell Bench Press (Close Grip)	5x5 reps	rest: 60s
Dumbbell Shoulder Shrug	3x5 reps	rest: 90s
Barbell Standing Calf Raise	3x5 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s
Air Bike	3x15 reps	rest: 60s
Leg Raise	3x15 reps	rest: 45s
Sit-Up	3x15 reps	rest: 60s
Decline Crunch	3x15 reps	rest: 45s