{"id":28714,"date":"2026-10-02T10:57:35","date_gmt":"2026-10-02T08:57:35","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28714"},"modified":"2026-10-17T22:32:02","modified_gmt":"2026-10-17T20:32:02","slug":"bodyweightfitness-programme-recommande","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/fr\/programme-entrainement\/bodyweightfitness-programme-recommande\/","title":{"rendered":"r\/Bodyweightfitness Recommended Routine"},"content":{"rendered":"

Le programme r\/Bodyweightfitness Recommended Routine propose un entra\u00eenement de callisth\u00e9nie qui fait travailler tout le corps trois jours par semaine. Au lieu d\u2019ajouter des disques \u00e0 chaque exercice, tu choisis une variante du mouvement adapt\u00e9e \u00e0 ton niveau, puis tu passes \u00e0 des variantes plus difficiles \u00e0 mesure que tu progresses. Les exercices de force sont regroup\u00e9s par paires, suivies de trois exercices pour le tronc.<\/p>\n

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

Ce programme convient aux d\u00e9butants qui souhaitent un entra\u00eenement structur\u00e9 au poids du corps et peuvent disposer du mat\u00e9riel n\u00e9cessaire pour les diff\u00e9rentes variantes de tractions<\/a>, de tirages horizontaux et de dips. Ce n\u2019est pas une s\u00e9ance au sol sans mat\u00e9riel. La source autorise le travail du bas du corps \u00e0 la barre lorsque les variantes au poids du corps ne r\u00e9pondent plus \u00e0 tes besoins.<\/p>\n

Fr\u00e9quence et structure des s\u00e9ances<\/span><\/h2>\n

Cet exemple utilise l\u2019option jambes avec barre : squats, avec soulev\u00e9s de terre roumains lundi\/vendredi et classiques mercredi. Associe tractions et squats, dips et charni\u00e8re de hanche, puis rowing et pompes. Termine par la roue abdominale, le Pallof press et les hyperextensions invers\u00e9es. Entra\u00eene-toi trois jours non cons\u00e9cutifs. Ces progressions pr\u00e9cises d\u00e9terminent la r\u00e9partition ; des variantes plus faciles la modifient.<\/p>\n

Lundi<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Tractions<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Squat \u00e0 la barre<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Dips<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Soulev\u00e9 de terre roumain<\/a><\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n
Rowing invers\u00e9<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Pompes<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Roll-out \u00e0 la roue abdominale<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Pallof press \u00e0 la poulie<\/a><\/td>\n3<\/td>\n8\u201312 par c\u00f4t\u00e9<\/td>\n<\/tr>\n
Hyperextension invers\u00e9e<\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Mercredi<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Tractions<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Squat \u00e0 la barre<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Dips<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Soulev\u00e9 de terre<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Rowing invers\u00e9<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Pompes<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Roll-out \u00e0 la roue abdominale<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Pallof press \u00e0 la poulie<\/a><\/td>\n3<\/td>\n8\u201312 par c\u00f4t\u00e9<\/td>\n<\/tr>\n
Hyperextension invers\u00e9e<\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Vendredi<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Tractions<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Squat \u00e0 la barre<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Dips<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Soulev\u00e9 de terre roumain<\/a><\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n
Rowing invers\u00e9<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Pompes<\/a><\/td>\n3<\/td>\n5\u20138<\/td>\n<\/tr>\n
Roll-out \u00e0 la roue abdominale<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Pallof press \u00e0 la poulie<\/a><\/td>\n3<\/td>\n8\u201312 par c\u00f4t\u00e9<\/td>\n<\/tr>\n
Hyperextension invers\u00e9e<\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

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

Choisis une variante avec laquelle tu peux faire trois s\u00e9ries de cinq \u00e0 huit r\u00e9p\u00e9titions bien ex\u00e9cut\u00e9es. Lorsque tu atteins 3 \u00d7 8, passe \u00e0 la variante suivante et reprends avec environ 3 \u00d7 5. Pour les maintiens statiques concern\u00e9s, la source indique 10\u201330 secondes. Apprends une variante adapt\u00e9e dans chaque progression plut\u00f4t que de faire toutes les versions propos\u00e9es dans une m\u00eame s\u00e9ance.<\/p>\n

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

Une revue narrative examine l\u2019association d\u2019exercices par paires pour gagner du temps dans l\u2019entra\u00eenement en r\u00e9sistance. Cela \u00e9taye l\u2019int\u00e9r\u00eat pratique des paires, m\u00eame si la dur\u00e9e r\u00e9elle des s\u00e9ances de ce programme d\u00e9pend toujours des pauses, des transitions et de ton mat\u00e9riel. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Une m\u00e9ta-analyse n\u2019a pas relev\u00e9 d\u2019avantage clair, en mati\u00e8re d\u2019hypertrophie, \u00e0 aller jusqu\u2019\u00e0 l\u2019\u00e9chec musculaire momentan\u00e9. Garder de la marge pour les s\u00e9ries suivantes est compatible avec l\u2019accent que ce programme met sur un travail ma\u00eetris\u00e9 que tu peux r\u00e9p\u00e9ter. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Ces articles \u00e9tudient des principes et des prescriptions d\u2019entra\u00eenement. Ils ne d\u00e9montrent pas que le programme r\/Bodyweightfitness Recommended Routine est sup\u00e9rieur \u00e0 d\u2019autres programmes bien con\u00e7us.<\/p>\n

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

Ce plan suit le programme actuel de la communaut\u00e9, avec trois paires d\u2019exercices de force et trois exercices pour le tronc, plut\u00f4t que l\u2019ancienne version de 2017. r\/Bodyweightfitness : source du programme<\/a>.<\/p>\n","protected":false},"featured_media":28552,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"beginner","training-plans":[6412,6415,6427,6343,6645,6493,6433,6545,6289,7656,6451],"popularity":9,"tf_plan_scope":"Semaine type de trois jours","tf_plan_notes":"Cet exemple utilise l\u2019option jambes avec barre : squats, avec soulev\u00e9s de terre roumains lundi\/vendredi et classiques mercredi. Associe tractions et squats, dips et charni\u00e8re de hanche, puis rowing et pompes. Termine par la roue abdominale, le Pallof press et les hyperextensions invers\u00e9es. Entra\u00eene-toi trois jours non cons\u00e9cutifs. 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max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/fr\/programme-entrainement\/bodyweightfitness-programme-recommande\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"r\/Bodyweightfitness Recommended Routine\" \/>\n<meta property=\"og:description\" content=\"Le programme r\/Bodyweightfitness Recommended Routine propose un entra\u00eenement de callisth\u00e9nie qui fait travailler tout le corps trois jours par semaine. Au lieu d\u2019ajouter des disques \u00e0 chaque exercice, tu choisis une variante du mouvement adapt\u00e9e \u00e0 ton niveau, puis tu passes \u00e0 des variantes plus difficiles \u00e0 mesure que tu progresses. Les exercices de force sont regroup\u00e9s par paires, suivies de trois exercices pour le tronc. \u00c0 qui s\u2019adresse ce […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/fr\/programme-entrainement\/bodyweightfitness-programme-recommande\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T20:32:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/bodyweightfitness-recommended-routine-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":"r\/Bodyweightfitness Recommended Routine » 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\/bodyweightfitness-programme-recommande\/","og_locale":"fr_FR","og_type":"article","og_title":"r\/Bodyweightfitness Recommended Routine","og_description":"Le programme r\/Bodyweightfitness Recommended Routine propose un entra\u00eenement de callisth\u00e9nie qui fait travailler tout le corps trois jours par semaine. Au lieu d\u2019ajouter des disques \u00e0 chaque exercice, tu choisis une variante du mouvement adapt\u00e9e \u00e0 ton niveau, puis tu passes \u00e0 des variantes plus difficiles \u00e0 mesure que tu progresses. 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