{"id":28762,"date":"2026-10-02T12:18:09","date_gmt":"2026-10-02T10:18:09","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28762"},"modified":"2026-10-17T22:39:42","modified_gmt":"2026-10-17T20:39:42","slug":"metallicadpa-reddit-ppl","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/fr\/programme-entrainement\/metallicadpa-reddit-ppl\/","title":{"rendered":"Metallicadpa \/ Reddit PPL"},"content":{"rendered":"

Sur six s\u00e9ances hebdomadaires, le Reddit PPL de Metallicadpa associe une progression sur les exercices polyarticulaires \u00e0 des exercices compl\u00e9mentaires r\u00e9alis\u00e9s avec davantage de r\u00e9p\u00e9titions. Les s\u00e9ances de tirage, de pouss\u00e9e et de jambes reviennent chacune deux fois. Ce programme a des r\u00e8gles pr\u00e9cises concernant les exercices et la progression ; il va au-del\u00e0 d\u2019une simple suggestion consistant \u00e0 r\u00e9partir ta semaine en journ\u00e9es PPL.<\/p>\n

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

Il convient aux d\u00e9butants ayant d\u00e9j\u00e0 une certaine exp\u00e9rience ou aux pratiquants interm\u00e9diaires qui connaissent les mouvements de base et pr\u00e9f\u00e8rent aller souvent \u00e0 la salle. Six jours par semaine repr\u00e9sentent un engagement cons\u00e9quent. Si ton emploi du temps te contraint r\u00e9guli\u00e8rement \u00e0 manquer des s\u00e9ances, un programme sur trois ou quatre jours peut te permettre de r\u00e9partir les m\u00eames priorit\u00e9s avec plus de r\u00e9gularit\u00e9.<\/p>\n

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

Cet exemple sur six jours choisit le tirage vertical et le rowing assis \u00e0 la poulie parmi les variantes de l\u2019auteur. Chaque s\u00e9ance de pouss\u00e9e comprend deux blocs distincts de trois s\u00e9ries d\u2019\u00e9l\u00e9vations lat\u00e9rales, associ\u00e9s aux deux exercices de triceps. Ce sont des supersets pr\u00e9vus, pas des doublons. Le + concerne seulement la derni\u00e8re s\u00e9rie principale. Dimanche est un jour de repos.<\/p>\n

Lundi<\/span><\/h3>\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
Soulev\u00e9 de terre<\/a><\/td>\n1<\/td>\n5+<\/td>\n<\/tr>\n
Tirage vertical \u00e0 la poulie<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Tirage horizontal \u00e0 la poulie<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Face pull \u00e0 la poulie<\/td>\n5<\/td>\n15\u201320<\/td>\n<\/tr>\n
Curl marteau<\/a><\/td>\n4<\/td>\n8\u201312<\/td>\n<\/tr>\n
Curls biceps<\/a><\/td>\n4<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Mardi<\/span><\/h3>\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
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n5<\/td>\n5, 5, 5, 5, 5+<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 militaire debout \u00e0 la barre<\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 inclin\u00e9 avec halt\u00e8res<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Extensions triceps \u00e0 la poulie haute<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
\u00c9l\u00e9vation lat\u00e9rale<\/a><\/td>\n3<\/td>\n15\u201320<\/td>\n<\/tr>\n
Extensions triceps assis avec halt\u00e8re<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
\u00c9l\u00e9vation lat\u00e9rale<\/a><\/td>\n3<\/td>\n15\u201320<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Mercredi<\/span><\/h3>\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
Squat \u00e0 la barre<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
Soulev\u00e9 de terre roumain<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Presse \u00e0 cuisses assise<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Leg curl allong\u00e9<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
\u00c9l\u00e9vations des mollets debout \u00e0 la machine<\/a><\/td>\n5<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Jeudi<\/span><\/h3>\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
Rowing \u00e0 la barre<\/a><\/td>\n5<\/td>\n5, 5, 5, 5, 5+<\/td>\n<\/tr>\n
Tirage vertical \u00e0 la poulie<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Tirage horizontal \u00e0 la poulie<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Face pull \u00e0 la poulie<\/td>\n5<\/td>\n15\u201320<\/td>\n<\/tr>\n
Curl marteau<\/a><\/td>\n4<\/td>\n8\u201312<\/td>\n<\/tr>\n
Curls biceps<\/a><\/td>\n4<\/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
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>\n5, 5, 5, 5, 5+<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 inclin\u00e9 avec halt\u00e8res<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Extensions triceps \u00e0 la poulie haute<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
\u00c9l\u00e9vation lat\u00e9rale<\/a><\/td>\n3<\/td>\n15\u201320<\/td>\n<\/tr>\n
Extensions triceps assis avec halt\u00e8re<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
\u00c9l\u00e9vation lat\u00e9rale<\/a><\/td>\n3<\/td>\n15\u201320<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Samedi<\/span><\/h3>\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
Squat \u00e0 la barre<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
Soulev\u00e9 de terre roumain<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Presse \u00e0 cuisses assise<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Leg curl allong\u00e9<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
\u00c9l\u00e9vations des mollets debout \u00e0 la machine<\/a><\/td>\n5<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

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

Cette version associe de petites augmentations de charge sur les exercices polyarticulaires \u00e0 une progression dans les plages de r\u00e9p\u00e9titions sur les exercices compl\u00e9mentaires. Atteins les objectifs avec une bonne technique avant d\u2019ajouter du poids. Si tu \u00e9choues sur un exercice principal, reprends la m\u00eame charge et applique les r\u00e8gles de la version choisie concernant la stagnation ou le red\u00e9marrage de la progression, au lieu de poursuivre les augmentations automatiques. Distingue bien la notation de la derni\u00e8re s\u00e9rie du programme original d\u2019une consigne demandant d\u2019aller \u00e0 l\u2019\u00e9chec sur toutes les s\u00e9ries.<\/p>\n

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

Les \u00e9tudes \u00e0 volume d\u2019entra\u00eenement \u00e9gal ont observ\u00e9 des r\u00e9sultats similaires entre les programmes en split et les programmes pour l\u2019ensemble du corps. S\u2019entra\u00eener six jours rel\u00e8ve d\u2019une pr\u00e9f\u00e9rence et d\u2019une fa\u00e7on d\u2019organiser la charge de travail ; cela ne prouve pas que le PPL soit automatiquement sup\u00e9rieur. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Une revue des \u00e9tudes sur les temps de repos entre les s\u00e9ries a sugg\u00e9r\u00e9 un possible avantage pour la croissance musculaire avec des pauses plus longues plut\u00f4t que tr\u00e8s courtes, tout en laissant incertaine la dur\u00e9e optimale. Pr\u00e9server la qualit\u00e9 des s\u00e9ries compte davantage que de vouloir donner \u00e0 chaque s\u00e9ance le rythme d\u2019un circuit sans interruption. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Ces articles examinent des principes et des modalit\u00e9s d\u2019entra\u00eenement. Ils ne d\u00e9montrent pas que Metallicadpa \/ Reddit PPL soit sup\u00e9rieur \u00e0 d\u2019autres programmes bien con\u00e7us.<\/p>\n

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

Pr\u00e9sentation originale du programme: Metallicadpa \u2013 A Linear Progression Based PPL Program for Beginners<\/a>.<\/p>\n","protected":false},"featured_media":28608,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"advanced","training-plans":[6451,6007,6433,6540,6478,6469,6545,6308,6307,6622,6538,6399,6319,6584,6672,6628],"popularity":9,"tf_plan_scope":"Semaine type de six jours","tf_plan_notes":"Cet exemple sur six jours choisit le tirage vertical et le rowing assis \u00e0 la poulie parmi les variantes de l\u2019auteur. Chaque s\u00e9ance de pouss\u00e9e comprend deux blocs distincts de trois s\u00e9ries d\u2019\u00e9l\u00e9vations lat\u00e9rales, associ\u00e9s aux deux exercices de triceps. Ce sont des supersets pr\u00e9vus, pas des doublons. Le + concerne seulement la derni\u00e8re s\u00e9rie principale. Dimanche est un jour de repos.","tf_plan_sessions":[{"session_key":"session-1","session_name":"Lundi","session_exercises":[{"exercise_post":1817,"exercise_label":"Soulev\u00e9 de terre","fallback_muscle_groups":[],"working_sets":1,"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},{"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},{"exercise_post":null,"exercise_label":"Face pull \u00e0 la poulie","fallback_muscle_groups":["back","shoulders"],"working_sets":5,"prescription":"15\u201320 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1797,"exercise_label":"Curl marteau","fallback_muscle_groups":[],"working_sets":4,"prescription":"8\u201312 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roumain","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1759,"exercise_label":"Presse \u00e0 cuisses assise","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1758,"exercise_label":"Leg curl allong\u00e9","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1969,"exercise_label":"\u00c9l\u00e9vations des mollets debout \u00e0 la machine","fallback_muscle_groups":[],"working_sets":5,"prescription":"8\u201312 r\u00e9p\u00e9titions","is_optional":false}]}]},"yoast_head":"Metallicadpa \/ Reddit PPL » 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\/metallicadpa-reddit-ppl\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Metallicadpa \/ Reddit PPL\" \/>\n<meta property=\"og:description\" content=\"Sur six s\u00e9ances hebdomadaires, le Reddit PPL de Metallicadpa associe une progression sur les exercices polyarticulaires \u00e0 des exercices compl\u00e9mentaires r\u00e9alis\u00e9s avec davantage de r\u00e9p\u00e9titions. Les s\u00e9ances de tirage, de pouss\u00e9e et de jambes reviennent chacune deux fois. Ce programme a des r\u00e8gles pr\u00e9cises concernant les exercices et la progression ; il va au-del\u00e0 d\u2019une simple suggestion consistant \u00e0 r\u00e9partir ta semaine en journ\u00e9es PPL. \u00c0 qui s\u2019adresse ce programme […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/fr\/programme-entrainement\/metallicadpa-reddit-ppl\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T20:39:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/metallicadpa-reddit-ppl-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=\"4 minutes\" \/>","yoast_head_json":{"title":"Metallicadpa \/ Reddit PPL » 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\/metallicadpa-reddit-ppl\/","og_locale":"fr_FR","og_type":"article","og_title":"Metallicadpa \/ Reddit PPL","og_description":"Sur six s\u00e9ances hebdomadaires, le Reddit PPL de Metallicadpa associe une progression sur les exercices polyarticulaires \u00e0 des exercices compl\u00e9mentaires r\u00e9alis\u00e9s avec davantage de r\u00e9p\u00e9titions. Les s\u00e9ances de tirage, de pouss\u00e9e et de jambes reviennent chacune deux fois. 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