{"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":"nSuns : progression lin\u00e9aire sur quatre jours","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"6gBuZ6NPmj\"><a href=\"https:\/\/training.fit\/fr\/programme-entrainement\/nsuns-progression-lineaire-quatre-jours\/\">nSuns : progression lin\u00e9aire sur quatre jours<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/fr\/programme-entrainement\/nsuns-progression-lineaire-quatre-jours\/embed\/#?secret=6gBuZ6NPmj\" width=\"600\" height=\"338\" title=\"\u00ab\u00a0nSuns : progression lin\u00e9aire sur quatre jours\u00a0\u00bb &#8212; Training.fit\" data-secret=\"6gBuZ6NPmj\" 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\/nsuns-four-day-linear-progression-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"La version de nSuns sur quatre jours est un programme de musculation \u00e0 volume \u00e9lev\u00e9, ax\u00e9 sur la force et la masse musculaire, construit \u00e0 partir d\u2019un syst\u00e8me de charges de type 5\/3\/1. Il comprend plusieurs s\u00e9ries calcul\u00e9es en pourcentage, des s\u00e9ries de performance et des ajustements hebdomadaires du maximum d\u2019entra\u00eenement. Le volume de travail important sur les exercices principaux le distingue d\u2019une routine plus courte pour d\u00e9butants. \u00c0 qui [&hellip;]"}