📝 Assignment #3 – Programming a Week of Training

Title: “Create a 3-Day Beginner Training Plan”

Objective:
To assess your ability to structure a short calisthenics program using principles of rest, progression, and balance.

Instructions:

1. Design a 3-day workout plan for a beginner (can be full-body or split-based).
2. Each day should include:
   • A short warm-up
   • 4–6 main exercises (include sets/reps/rest)
   • A brief cool-down or stretch
   • Optional: A focus or goal for the day (e.g., strength, mobility, endurance)
3. Use only bodyweight movements (no equipment). You may include beginner variations (e.g., knee push-ups, wall sits).
4. Explain how you chose the structure (e.g., rest days, muscle groups, progressive overload, etc.) in 2–3 short paragraphs.
5. Format:
   Submit in Google Docs or PDF.
6. Deadline:
   Submit within 5 days of receiving this assignment.

Evaluation Criteria:

• Balanced programming across the week
• Appropriateness for beginner level
• Progression logic and rest integration
• Instructional clarity