{"id":28756,"date":"2026-10-02T12:04:59","date_gmt":"2026-10-02T10:04:59","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28756"},"modified":"2026-10-18T02:12:39","modified_gmt":"2026-10-18T00:12:39","slug":"nsuns-progression-lineaire-quatre-jours","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/fr\/programme-entrainement\/nsuns-progression-lineaire-quatre-jours\/","title":{"rendered":"nSuns : progression lin\u00e9aire sur quatre jours"},"content":{"rendered":"

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.<\/p>\n

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

Choisis ce programme si tu connais d\u00e9j\u00e0 les exercices et peux consacrer du temps \u00e0 des s\u00e9ances plus longues. La source conseille la formule sur quatre jours aux personnes qui d\u00e9couvrent nSuns ; cela n\u2019en fait pas un programme pour une toute premi\u00e8re exp\u00e9rience de musculation. Les versions sur cinq et six jours sont d\u2019autres options, et non des journ\u00e9es suppl\u00e9mentaires \u00e0 ajouter \u00e0 ce programme.<\/p>\n

R\u00e9partition des s\u00e9ances et d\u00e9roulement des entra\u00eenements<\/span><\/h2>\n

Voici la feuille sur quatre jours : neuf s\u00e9ries du mouvement principal et huit du second. Lis les r\u00e9p\u00e9titions s\u00e9par\u00e9es par des virgules dans l\u2019ordre ; + indique la s\u00e9rie avec r\u00e9p\u00e9titions suppl\u00e9mentaires. Les autres accessoires et leurs s\u00e9ries sont des exemples de training.fit pour les emplacements libres. Consulte la feuille originale pour les pourcentages et la progression.<\/p>\n

Lundi<\/span><\/h3>\n
\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>\n9<\/td>\n8, 6, 4, 4, 4, 5, 6, 7, 8<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 militaire debout \u00e0 la barre<\/td>\n8<\/td>\n6, 5, 3, 5, 7, 4, 6, 8<\/td>\n<\/tr>\n
Tirage horizontal \u00e0 la poulie<\/a><\/td>\n3<\/td>\n10\u201312<\/td>\n<\/tr>\n
Curls biceps<\/a><\/td>\n2<\/td>\n10\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Mardi<\/span><\/h3>\n
\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>\n9<\/td>\n5, 3, 1+, 3, 3, 3, 5, 5, 5<\/td>\n<\/tr>\n
Soulev\u00e9 de terre sumo<\/a><\/td>\n8<\/td>\n5, 5, 3, 5, 7, 4, 6, 8<\/td>\n<\/tr>\n
Leg curl allong\u00e9<\/a><\/td>\n2<\/td>\n10\u201312<\/td>\n<\/tr>\n
Crunch invers\u00e9<\/a><\/td>\n3<\/td>\n10\u201315<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Jeudi<\/span><\/h3>\n
\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>\n9<\/td>\n5, 3, 1+, 3, 5, 3, 5, 3, 5<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 couch\u00e9 prise serr\u00e9e<\/a><\/td>\n8<\/td>\n6, 5, 3, 5, 7, 4, 6, 8<\/td>\n<\/tr>\n
Curl marteau<\/a><\/td>\n2<\/td>\n10\u201312<\/td>\n<\/tr>\n
\u00c9l\u00e9vation lat\u00e9rale<\/a><\/td>\n2<\/td>\n12\u201315<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Vendredi<\/span><\/h3>\n
\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>\n9<\/td>\n5, 3, 1+, 3, 3, 3, 3, 3, 3<\/td>\n<\/tr>\n
Squat avant<\/a><\/td>\n8<\/td>\n5, 5, 3, 5, 7, 4, 6, 8<\/td>\n<\/tr>\n
Tirage vertical \u00e0 la poulie<\/a><\/td>\n3<\/td>\n10\u201312<\/td>\n<\/tr>\n
Crunch invers\u00e9<\/a><\/td>\n3<\/td>\n10\u201315<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Comment fonctionne la progression<\/span><\/h2>\n

Commence avec un maximum d\u2019entra\u00eenement \u00e9gal \u00e0 90 % de ton maximum actuel sur une r\u00e9p\u00e9tition. Calcule les charges avec le tableur et ajuste ce maximum chaque semaine \u00e0 partir de la s\u00e9rie 1+ pr\u00e9vue. Le guide original ne pr\u00e9voit aucune hausse pour 0\u20131 r\u00e9p\u00e9tition, puis des hausses gradu\u00e9es pour les r\u00e9sultats sup\u00e9rieurs.<\/p>\n

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

Une revue a associ\u00e9 un volume hebdomadaire plus \u00e9lev\u00e9 \u00e0 des gains plus importants, mais avec des b\u00e9n\u00e9fices suppl\u00e9mentaires de plus en plus faibles. Le volume de travail important de nSuns peut fournir un stimulus d\u2019entra\u00eenement, mais les s\u00e9ries suppl\u00e9mentaires repr\u00e9sentent aussi des contraintes qui doivent \u00eatre adapt\u00e9es \u00e0 chacun. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Une m\u00e9ta-analyse n\u2019a pas mis en \u00e9vidence d\u2019avantage global clair des approches autor\u00e9gul\u00e9es pour la force. Une s\u00e9rie de performance peut guider les ajustements hebdomadaires, mais cela ne prouve pas que la progression nSuns soit meilleure que d\u2019autres m\u00e9thodes. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Ces articles scientifiques \u00e9tudient des principes d\u2019entra\u00eenement et la mani\u00e8re de prescrire les s\u00e9ances. Ils ne d\u00e9montrent pas la sup\u00e9riorit\u00e9 du programme nSuns de progression lin\u00e9aire sur quatre jours par rapport \u00e0 d\u2019autres programmes bien con\u00e7us.<\/p>\n

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

Utilise le tableur sur quatre jours propos\u00e9 dans le guide archiv\u00e9 de la communaut\u00e9. Pr\u00e9sentation originale du programme: nSuns LP \u2013 The Fitness Wiki<\/a>.<\/p>\n","protected":false},"featured_media":28601,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"advanced","training-plans":[6007,6433,6615,6352,6451,6379,6538,6319,6307,6643,6399,6584,6478],"popularity":9,"tf_plan_scope":"Semaine type de quatre jours","tf_plan_notes":"Voici la feuille sur quatre jours : neuf s\u00e9ries du mouvement principal et huit du second. Lis les r\u00e9p\u00e9titions s\u00e9par\u00e9es par des virgules dans l\u2019ordre ; + indique la s\u00e9rie avec r\u00e9p\u00e9titions suppl\u00e9mentaires. Les autres accessoires et leurs s\u00e9ries sont des exemples de training.fit pour les emplacements libres. 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