{"id":28678,"date":"2026-10-02T09:42:56","date_gmt":"2026-10-02T07:42:56","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28678"},"modified":"2026-10-18T04:54:22","modified_gmt":"2026-10-18T02:54:22","slug":"stronglifts-5x5","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/fr\/programme-entrainement\/stronglifts-5x5\/","title":{"rendered":"Programme type training.fit : force en 5\u00d75"},"content":{"rendered":"

Ce programme type training.fit utilise cinq s\u00e9ries de cinq r\u00e9p\u00e9titions sur certains exercices polyarticulaires. Deux s\u00e9ances altern\u00e9es associent ce travail de force \u00e0 un peu de tirage avec davantage de r\u00e9p\u00e9titions. Les exercices et la progression constituent notre propre exemple d\u2019une structure classique en 5\u00d75.<\/p>\n

\u00c0 qui s\u2019adresse ce programme<\/span><\/h2>\n

Utilise cet exemple si tu connais d\u00e9j\u00e0 les exercices et disposes du mat\u00e9riel indiqu\u00e9. Commence avec des charges ma\u00eetris\u00e9es et adapte le volume \u00e0 ton exp\u00e9rience et \u00e0 ta r\u00e9cup\u00e9ration. Le tableau n\u2019est pas une prescription universelle.<\/p>\n

Organisation et structure des s\u00e9ances<\/span><\/h2>\n

Entra\u00eene-toi le lundi, le mercredi et le vendredi, ou sur trois autres jours non cons\u00e9cutifs. Alterne A\/B\/A et B\/A\/B d\u2019une semaine \u00e0 l\u2019autre.<\/p>\n

A<\/span><\/h3>\n
\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Squat \u00e0 la barre<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
Tirage horizontal \u00e0 la poulie<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

B<\/span><\/h3>\n
\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Soulev\u00e9 de terre<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 \u00e9paules avec halt\u00e8res<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
Tirage vertical \u00e0 la poulie<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Comment progresser<\/span><\/h2>\n

Commence au bas de chaque plage de r\u00e9p\u00e9titions. Lorsque tu atteins le haut de la plage sur toutes les s\u00e9ries avec contr\u00f4le et environ deux r\u00e9p\u00e9titions en r\u00e9serve, ajoute la plus petite charge pratique et repars au bas de la plage. Pour les s\u00e9ries fixes de cinq, augmente seulement apr\u00e8s les avoir toutes r\u00e9ussies \u00e0 ce niveau d\u2019effort. Si tu n\u2019atteins pas le minimum \u00e0 plusieurs reprises, r\u00e9duis la charge ou retire une s\u00e9rie et examine ta r\u00e9cup\u00e9ration. Note tes s\u00e9ances pour guider tes choix.<\/p>\n

Ce que dit la science<\/span><\/h2>\n

Une m\u00e9ta-analyse a observ\u00e9 des gains de force et de muscle similaires avec des programmes r\u00e9partis par groupes musculaires ou sollicitant tout le corps \u00e0 volume \u00e9gal. Le calendrier organise donc le travail ; il ne prouve pas que ces s\u00e9ances pr\u00e9cises soient optimales. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Source et version du programme<\/span><\/h2>\n

Il s\u2019agit d\u2019un programme type con\u00e7u ind\u00e9pendamment par training.fit. Les exercices, les s\u00e9ries et la progression sont des choix \u00e9ditoriaux ; ils ne reproduisent pas le programme d\u2019un coach et n\u2019ont pas \u00e9t\u00e9 test\u00e9s ensemble dans la recherche cit\u00e9e.<\/p>\n","protected":false},"featured_media":28510,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"beginner","training-plans":[6433,6007,6538,6451,6471,6478],"popularity":1,"tf_plan_scope":"S\u00e9ances types de training.fit","tf_plan_notes":"Chaque s\u00e9ance pr\u00e9sent\u00e9e est compt\u00e9e une fois. Le r\u00e9sultat d\u00e9crit ces s\u00e9ances types ; la fr\u00e9quence et la progression sont expliqu\u00e9es dans l\u2019article.","tf_plan_sessions":[{"session_key":"session-1","session_name":"A","session_exercises":[{"exercise_post":1810,"exercise_label":"Squat \u00e0 la barre","fallback_muscle_groups":[],"working_sets":5,"prescription":"5 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":391,"exercise_label":"D\u00e9velopp\u00e9 couch\u00e9","fallback_muscle_groups":[],"working_sets":5,"prescription":"5 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1906,"exercise_label":"Tirage horizontal \u00e0 la poulie","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 r\u00e9p\u00e9titions","is_optional":false}]},{"session_key":"session-2","session_name":"B","session_exercises":[{"exercise_post":1817,"exercise_label":"Soulev\u00e9 de terre","fallback_muscle_groups":[],"working_sets":3,"prescription":"5 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1827,"exercise_label":"D\u00e9velopp\u00e9 \u00e9paules avec halt\u00e8res","fallback_muscle_groups":[],"working_sets":5,"prescription":"5 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1830,"exercise_label":"Tirage vertical \u00e0 la poulie","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 r\u00e9p\u00e9titions","is_optional":false}]}]},"yoast_head":"Programme type training.fit : force en 5\u00d75 » Training.fit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/fr\/programme-entrainement\/stronglifts-5x5\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programme type training.fit : force en 5\u00d75\" \/>\n<meta property=\"og:description\" content=\"Ce programme type training.fit utilise cinq s\u00e9ries de cinq r\u00e9p\u00e9titions sur certains exercices polyarticulaires. Deux s\u00e9ances altern\u00e9es associent ce travail de force \u00e0 un peu de tirage avec davantage de r\u00e9p\u00e9titions. Les exercices et la progression constituent notre propre exemple d\u2019une structure classique en 5\u00d75. \u00c0 qui s\u2019adresse ce programme Utilise cet exemple si tu connais d\u00e9j\u00e0 les exercices et disposes du mat\u00e9riel indiqu\u00e9. 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