NullCrunch

System Manual

• This is a streamlined full-week workout plan. Sunday is for rest and recovery.
• Aim for an output of 10 to 15 reps per set.
• Progressive overload: Try to increase your dumbbell weight slightly as you advance.
• This routine is designed for beginners and desk workers. Work just above your comfort zone, but do not push to failure.
• Focus on building the habit first. Consistency is your best metric.
• Warmup and cooldown sequences are built-in and highly recommended to prevent injury.
• The system requires only a set of dumbbells. A bench is optional but helpful (floor alternatives work fine).
• If you miss a set or a day, don't worry. Just resume the routine when you can.