Scott's 3x5 Plus
Bulking
Intermediate
Barbell
Plan Details
The Scott's 3x5 Plus routine by scott.seigle is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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.
Routine detail
Day 1
Day 1 - Squats
Est. 50 min
4 exercises
Barbell Squat
6 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 5 Reps
Weighted Side Bend
6 Sets x 8 Reps
Day 2
Day 2 - Bench Press
Est. 45 min
4 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 5 Reps
Day 3
Day 3 - Overhead Press
Est. 44 min
6 exercises
Barbell Military Press
5 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Bent-Over Raise
3 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 4
Day 4 - Squats
Est. 56 min
5 exercises
Barbell Squat
6 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Weighted Side Bend
6 Sets x 5 Reps
Day 5
Day 5 - Bench Press
Est. 48 min
4 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 5 Reps
Dumbbell One-Arm Row
6 Sets x 5 Reps
Day 6
Day 6 - Overhead Press
Est. 46 min
5 exercises
Barbell Military Press
5 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Bent-Over Raise
3 Sets x 5 Reps
Machine Lat Pulldown
3 Sets x 5 Reps
Day 7
Day 7 - Accessories and Cardio
Est. 110 min
8 exercises
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 5 Reps
Elliptical Training
1 Set
Air Bike
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
