{"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":"Muscle & Strength Pyramid : musculation pour d\u00e9butants","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"YXjjF48LYT\"><a href=\"https:\/\/training.fit\/fr\/programme-entrainement\/muscle-strength-pyramid-musculation-debutants\/\">Muscle &#038; Strength Pyramid : musculation pour d\u00e9butants<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/fr\/programme-entrainement\/muscle-strength-pyramid-musculation-debutants\/embed\/#?secret=YXjjF48LYT\" width=\"600\" height=\"338\" title=\"\u00ab\u00a0Muscle &#038; Strength Pyramid : musculation pour d\u00e9butants\u00a0\u00bb &#8212; Training.fit\" data-secret=\"YXjjF48LYT\" 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\/muscle-strength-pyramid-novice-bodybuilding-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"Le programme de musculation pour d\u00e9butants Muscle &#038; Strength Pyramid comprend quatre s\u00e9ances par semaine : deux consacr\u00e9es au travail avec des charges plus lourdes et deux \u00e0 l\u2019accumulation de volume d\u2019entra\u00eenement. Eric Helms, Andy Morgan et Andrea Valdez ont d\u00e9velopp\u00e9 l\u2019approche sur laquelle il repose. Il offre aux d\u00e9butants qui pr\u00e9f\u00e8rent r\u00e9partir leurs s\u00e9ances entre le haut et le bas du corps une alternative structur\u00e9e \u00e0 un programme de [&hellip;]"}