# All or Nothing 35

A program designed for a man in his mid-thirties with the aim of building muscle and strength through a comprehensive, full body plan. Built for 3x per week (Push-Pull-Legs) with a focus on compound lifts and accessories. Prioritizes functional strength over straight hypertrophy or 1RM exercises. Equipment includes: bench, barbell, dumbbells, free weights, pull-up bar, resistance bands, and Roman chair (optional).

## Pull

Deadlift

### Workout


### Warm-up


### Workout

- 6 × 10 Deadlift - Barbell
- 3 × 1 Chin-Up
- 3 × 8-10 Row - Resistance Band
- 3 × 10-12 Rear Delt Raise - Dumbbell (Head Supported)
- 3 × 10-12 Bicep Curl (Incline) - Dumbbell
- 2 × 10-12 Back Extension

### Stretch


### Workout


## Push


## Legs