{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/fr\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/fr\/author\/chalid\/","title":"Metallicadpa \/ Reddit PPL","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"o6UuRErnhb\"><a href=\"https:\/\/training.fit\/fr\/programme-entrainement\/metallicadpa-reddit-ppl\/\">Metallicadpa \/ Reddit PPL<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/fr\/programme-entrainement\/metallicadpa-reddit-ppl\/embed\/#?secret=o6UuRErnhb\" width=\"600\" height=\"338\" title=\"\u00ab\u00a0Metallicadpa \/ Reddit PPL\u00a0\u00bb &#8212; Training.fit\" data-secret=\"o6UuRErnhb\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/metallicadpa-reddit-ppl-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"Sur six s\u00e9ances hebdomadaires, le Reddit PPL de Metallicadpa associe une progression sur les exercices polyarticulaires \u00e0 des exercices compl\u00e9mentaires r\u00e9alis\u00e9s avec davantage de r\u00e9p\u00e9titions. Les s\u00e9ances de tirage, de pouss\u00e9e et de jambes reviennent chacune deux fois. Ce programme a des r\u00e8gles pr\u00e9cises concernant les exercices et la progression ; il va au-del\u00e0 d\u2019une simple suggestion consistant \u00e0 r\u00e9partir ta semaine en journ\u00e9es PPL. \u00c0 qui s\u2019adresse ce programme [&hellip;]"}