{"id":28684,"date":"2026-10-02T09:55:30","date_gmt":"2026-10-02T07:55:30","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28684"},"modified":"2026-10-17T22:19:09","modified_gmt":"2026-10-17T20:19:09","slug":"gzclp","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/fr\/programme-entrainement\/gzclp\/","title":{"rendered":"GZCLP"},"content":{"rendered":"

GZCLP est le programme de force pour d\u00e9butants de Cody Lefever, organis\u00e9 en trois niveaux. Chaque s\u00e9ance associe un exercice principal avec une charge plus lourde, un exercice polyarticulaire avec une charge plus l\u00e9g\u00e8re et des exercices compl\u00e9mentaires avec davantage de r\u00e9p\u00e9titions. Il te laisse plus de choix pour les exercices compl\u00e9mentaires qu\u2019un programme minimaliste \u00e0 la barre, tout en gardant des r\u00e8gles de progression claires.<\/p>\n

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

Il convient aux d\u00e9butants qui souhaitent associer un travail de force et des exercices compl\u00e9mentaires ax\u00e9s sur le d\u00e9veloppement musculaire. Choisis trois ou quatre jours de musculation en fonction de ton emploi du temps et de ta r\u00e9cup\u00e9ration. Il te faut une barre, un rack et un banc, ainsi que du mat\u00e9riel suppl\u00e9mentaire pour les exercices compl\u00e9mentaires que tu choisis.<\/p>\n

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

Voici les prescriptions initiales de la rotation sur quatre s\u00e9ances. Les lignes suivent l\u2019ordre niveau 1, niveau 2, puis niveau 3. Sur trois jours, poursuis la rotation la semaine suivante. Le + indique uniquement la derni\u00e8re s\u00e9rie ; garde 1\u20132 r\u00e9p\u00e9titions propres en r\u00e9serve. Les s\u00e9ries changent apr\u00e8s les blocages d\u00e9crits plus bas.<\/p>\n

A1<\/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>\n3, 3, 3, 3, 3+<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
Tirage vertical \u00e0 la poulie<\/a><\/td>\n3<\/td>\n15, 15, 15+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

B1<\/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
D\u00e9velopp\u00e9 militaire debout \u00e0 la barre<\/td>\n5<\/td>\n3, 3, 3, 3, 3+<\/td>\n<\/tr>\n
Soulev\u00e9 de terre<\/a><\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
Rowing \u00e0 un bras avec halt\u00e8re<\/a><\/td>\n3<\/td>\n15, 15, 15+ par c\u00f4t\u00e9<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

A2<\/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
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n5<\/td>\n3, 3, 3, 3, 3+<\/td>\n<\/tr>\n
Squat \u00e0 la barre<\/a><\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
Tirage vertical \u00e0 la poulie<\/a><\/td>\n3<\/td>\n15, 15, 15+<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

B2<\/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>\n5<\/td>\n3, 3, 3, 3, 3+<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 militaire debout \u00e0 la barre<\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
Rowing \u00e0 un bras avec halt\u00e8re<\/a><\/td>\n3<\/td>\n15, 15, 15+ par c\u00f4t\u00e9<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

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

Le guide publi\u00e9 pr\u00e9voit de petites augmentations de charge d\u2019une s\u00e9ance \u00e0 l\u2019autre. Quand tu bloques au niveau 1, passe de 5 \u00d7 3 \u00e0 6 \u00d7 2, puis \u00e0 10 \u00d7 1 avant de r\u00e9initialiser la progression. Au niveau 2, passe de 3 \u00d7 10 \u00e0 3 \u00d7 8, puis \u00e0 3 \u00d7 6 avant de r\u00e9initialiser la progression. Au niveau 3, augmente la charge quand la derni\u00e8re s\u00e9rie atteint l\u2019objectif pr\u00e9vu. Suis les r\u00e8gles propres \u00e0 chaque niveau indiqu\u00e9es dans la source ; si tu ne r\u00e9ussis pas une s\u00e9rie, cela ne signifie pas que tu dois recommencer la progression de tous les exercices.<\/p>\n

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

Les recherches montrent des effets favorables sur la force et le d\u00e9veloppement musculaire avec diff\u00e9rents sch\u00e9mas de charge. Les diff\u00e9rentes plages de r\u00e9p\u00e9titions sont compatibles avec ces objectifs, sans prouver que le syst\u00e8me de niveaux de GZCLP pr\u00e9sente un avantage particulier en mati\u00e8re d\u2019efficacit\u00e9. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Une m\u00e9ta-analyse n\u2019a pas trouv\u00e9 d\u2019avantage global clair pour la force avec une charge autor\u00e9gul\u00e9e par rapport \u00e0 une charge standardis\u00e9e. Les retours sur tes performances peuvent guider tes choix, mais le r\u00e9sultat de la derni\u00e8re s\u00e9rie reste un outil pratique, sans garantir une progression optimale. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Ces articles scientifiques examinent des principes et des prescriptions d\u2019entra\u00eenement. Ils ne d\u00e9montrent pas que GZCLP est sup\u00e9rieur \u00e0 d\u2019autres programmes bien con\u00e7us.<\/p>\n

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

Pr\u00e9sentation originale du programme: Cody Lefever \u2013 GZCL Applications & Adaptations<\/a>.<\/p>\n","protected":false},"featured_media":28517,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"beginner","training-plans":[6433,6007,6451,6478,6540,6349],"popularity":9,"tf_plan_scope":"Rotation initiale de quatre s\u00e9ances","tf_plan_notes":"Voici les prescriptions initiales de la rotation sur quatre s\u00e9ances. Les lignes suivent l\u2019ordre niveau 1, niveau 2, puis niveau 3. Sur trois jours, poursuis la rotation la semaine suivante. Le + indique uniquement la derni\u00e8re s\u00e9rie ; garde 1\u20132 r\u00e9p\u00e9titions propres en r\u00e9serve. 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Il te laisse plus de choix pour les exercices compl\u00e9mentaires qu\u2019un programme minimaliste \u00e0 la barre, tout en gardant des r\u00e8gles de progression claires. \u00c0 qui s\u2019adresse ce […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/fr\/programme-entrainement\/gzclp\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T20:19:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/gzclp-varied-photo-overview.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1536\" \/>\n\t<meta property=\"og:image:height\" content=\"1024\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>","yoast_head_json":{"title":"GZCLP » Training.fit","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/fr\/programme-entrainement\/gzclp\/","og_locale":"fr_FR","og_type":"article","og_title":"GZCLP","og_description":"GZCLP est le programme de force pour d\u00e9butants de Cody Lefever, organis\u00e9 en trois niveaux. 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