{"id":28804,"date":"2026-10-02T15:50:42","date_gmt":"2026-10-02T13:50:42","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28804"},"modified":"2026-10-18T04:53:20","modified_gmt":"2026-10-18T02:53:20","slug":"calgary-barbell-classic-16-semaines","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/fr\/programme-entrainement\/calgary-barbell-classic-16-semaines\/","title":{"rendered":"Programme Calgary Barbell Classic sur 16 semaines"},"content":{"rendered":"

Le programme classique de Calgary Barbell sur seize semaines est un cycle de force athl\u00e9tique de quatre s\u00e9ances par semaine, ax\u00e9 sur le squat, le d\u00e9velopp\u00e9 couch\u00e9<\/a> et le soulev\u00e9 de terre<\/a>. Il associe des charges calcul\u00e9es en pourcentage \u00e0 des \u00e9valuations de l\u2019effort et comprend une phase d\u2019aff\u00fbtage en vue d\u2019une comp\u00e9tition pr\u00e9vue. Son objectif en mati\u00e8re de force est plus cibl\u00e9 que celui d\u2019un programme g\u00e9n\u00e9ral de prise de muscle.<\/p>\n

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

Il convient aux pratiquants exp\u00e9riment\u00e9s de niveau interm\u00e9diaire et aux pratiquants avanc\u00e9s qui s\u2019entra\u00eenent \u00e0 titre amateur, connaissent les mouvements de comp\u00e9tition et savent \u00e9valuer le RPE. Il te faut une installation adapt\u00e9e avec un rack, un banc et une barre. La pratique fr\u00e9quente des mouvements et la dur\u00e9e fixe du cycle demandent plus d\u2019organisation qu\u2019une progression pour d\u00e9butants sans \u00e9ch\u00e9ance d\u00e9finie.<\/p>\n

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

Les quatre s\u00e9ances de la premi\u00e8re semaine du tableur Classic original sont pr\u00e9sent\u00e9es. Parmi les choix possibles, cet exemple retient le squat avant avec pause, le tirage vertical et l\u2019extension triceps \u00e0 la poulie. Suis les pourcentages et objectifs RPE du tableur pour les charges. Les prescriptions changent au cours des semaines suivantes ; la r\u00e9partition concerne uniquement cette premi\u00e8re semaine.<\/p>\n

Jour 1<\/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>\n4<\/td>\n7<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 couch\u00e9 avec pause d\u2019un temps<\/td>\n4<\/td>\n7<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 militaire debout \u00e0 la barre<\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n
Rowing \u00e0 la barre<\/a><\/td>\n3<\/td>\n12<\/td>\n<\/tr>\n
Extension du dos sur banc glute-ham<\/td>\n4<\/td>\n12<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Jour 2<\/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>\n4<\/td>\n7<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 couch\u00e9 avec pause de trois temps<\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Squat avant avec pause de deux temps<\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Rowing assis \u00e0 la poulie en prise large<\/td>\n5<\/td>\n8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Jour 3<\/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 profond sur barres de s\u00e9curit\u00e9<\/td>\n3<\/td>\n6<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 couch\u00e9 sur deux planches<\/td>\n3<\/td>\n6<\/td>\n<\/tr>\n
Rowing \u00e0 un bras avec halt\u00e8re<\/a><\/td>\n5<\/td>\n10 par c\u00f4t\u00e9<\/td>\n<\/tr>\n
Bird dog<\/a><\/td>\n3<\/td>\n6 par c\u00f4t\u00e9<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Jour 4<\/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
Soulev\u00e9 de terre avec pause de deux temps pr\u00e8s du sol<\/td>\n3<\/td>\n6<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n4<\/td>\n10<\/td>\n<\/tr>\n
Soulev\u00e9 de terre jambes tendues \u00e0 la barre<\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n
Tirage vertical \u00e0 la poulie<\/a><\/td>\n4<\/td>\n10<\/td>\n<\/tr>\n
Extensions triceps \u00e0 la poulie haute<\/a><\/td>\n4<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

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

Suis les pourcentages et les consignes de RPE du cycle, semaine apr\u00e8s semaine, au lieu d\u2019ajouter du poids sans discernement \u00e0 chaque s\u00e9ance. Renseigne des valeurs r\u00e9alistes pour chaque mouvement et conserve la phase d\u2019aff\u00fbtage pr\u00e9vue lorsque tu pr\u00e9pares une comp\u00e9tition. Les tableaux ci-dessus utilisent la premi\u00e8re semaine du tableur Classic original, conserv\u00e9 dans l\u2019archive publique ci-dessous.<\/p>\n

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

Une m\u00e9ta-analyse a rapport\u00e9 un avantage modeste de l\u2019entra\u00eenement p\u00e9riodis\u00e9 pour la force maximale, dans des comparaisons \u00e0 volume d\u2019entra\u00eenement \u00e9gal. Elle apporte des \u00e9l\u00e9ments de contexte pour un cycle de force structur\u00e9, sans prouver que cette s\u00e9quence pr\u00e9cise de seize semaines est la meilleure. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Une revue narrative sur l\u2019aff\u00fbtage en force athl\u00e9tique examine la r\u00e9duction de la charge d\u2019entra\u00eenement avant les tests de performance. Les donn\u00e9es limit\u00e9es qu\u2019elle pr\u00e9sente \u00e9clairent la logique de l\u2019aff\u00fbtage, sans valider les consignes pr\u00e9cises de Calgary Barbell pour la derni\u00e8re semaine. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Une m\u00e9ta-analyse n\u2019a pas mis en \u00e9vidence de sup\u00e9riorit\u00e9 globale claire de l\u2019autor\u00e9gulation des charges pour la force. Le RPE peut aider \u00e0 choisir la charge, mais il reste important de l\u2019\u00e9valuer avec pr\u00e9cision et de choisir des valeurs de d\u00e9part raisonnables. <\/span>[3]<\/sup><\/a><\/span><\/p>\n

Ces articles \u00e9tudient des principes et des consignes d\u2019entra\u00eenement. Ils ne permettent pas d\u2019\u00e9tablir que le programme Calgary Barbell Classic sur 16 semaines 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: Bryce Krawczyk \/ Calgary Barbell \u2013 Classic 16-Week Programme<\/a>.<\/p>\n

Tableur original archiv\u00e9<\/a>.<\/p>\n","protected":false},"featured_media":28657,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"advanced","training-plans":[6433,6007,6451,6540,6349,7519,6478,6622],"popularity":8,"tf_plan_scope":"Programme Classic : premi\u00e8re semaine","tf_plan_notes":"Les quatre s\u00e9ances de la premi\u00e8re semaine du tableur Classic original sont pr\u00e9sent\u00e9es. Parmi les choix possibles, cet exemple retient le squat avant avec pause, le tirage vertical et l\u2019extension triceps \u00e0 la poulie. Suis les pourcentages et objectifs RPE du tableur pour les charges. Les prescriptions changent au cours des semaines suivantes ; la r\u00e9partition concerne uniquement cette premi\u00e8re semaine.","tf_plan_sessions":[{"session_key":"session-1","session_name":"Jour 1","session_exercises":[{"exercise_post":1810,"exercise_label":"Squat \u00e0 la barre","fallback_muscle_groups":[],"working_sets":4,"prescription":"7 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":null,"exercise_label":"D\u00e9velopp\u00e9 couch\u00e9 avec pause d\u2019un temps","fallback_muscle_groups":["chest","triceps","shoulders"],"working_sets":4,"prescription":"7 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":null,"exercise_label":"D\u00e9velopp\u00e9 militaire debout \u00e0 la barre","fallback_muscle_groups":["shoulders","triceps"],"working_sets":3,"prescription":"8 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1908,"exercise_label":"Rowing \u00e0 la barre","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":null,"exercise_label":"Extension du dos sur banc glute-ham","fallback_muscle_groups":["back","glutes","hamstrings"],"working_sets":4,"prescription":"12 r\u00e9p\u00e9titions","is_optional":false}]},{"session_key":"session-2","session_name":"Jour 2","session_exercises":[{"exercise_post":1817,"exercise_label":"Soulev\u00e9 de terre","fallback_muscle_groups":[],"working_sets":4,"prescription":"7 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":null,"exercise_label":"D\u00e9velopp\u00e9 couch\u00e9 avec pause de trois temps","fallback_muscle_groups":["chest","triceps","shoulders"],"working_sets":3,"prescription":"5 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":null,"exercise_label":"Squat avant avec pause de deux temps","fallback_muscle_groups":["quadriceps","glutes"],"working_sets":3,"prescription":"5 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":null,"exercise_label":"Rowing assis \u00e0 la poulie en prise large","fallback_muscle_groups":["back","shoulders","biceps"],"working_sets":5,"prescription":"8 r\u00e9p\u00e9titions","is_optional":false}]},{"session_key":"session-3","session_name":"Jour 3","session_exercises":[{"exercise_post":null,"exercise_label":"Squat profond sur barres de s\u00e9curit\u00e9","fallback_muscle_groups":["quadriceps","glutes"],"working_sets":3,"prescription":"6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":null,"exercise_label":"D\u00e9velopp\u00e9 couch\u00e9 sur deux planches","fallback_muscle_groups":["chest","triceps","shoulders"],"working_sets":3,"prescription":"6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1777,"exercise_label":"Rowing \u00e0 un bras avec halt\u00e8re","fallback_muscle_groups":[],"working_sets":5,"prescription":"10 r\u00e9p\u00e9titions par c\u00f4t\u00e9","is_optional":false},{"exercise_post":3393,"exercise_label":"Bird dog","fallback_muscle_groups":[],"working_sets":3,"prescription":"6 r\u00e9p\u00e9titions par c\u00f4t\u00e9","is_optional":false}]},{"session_key":"session-4","session_name":"Jour 4","session_exercises":[{"exercise_post":null,"exercise_label":"Soulev\u00e9 de terre avec pause de deux temps pr\u00e8s du sol","fallback_muscle_groups":["glutes","hamstrings","quadriceps","back"],"working_sets":3,"prescription":"6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":391,"exercise_label":"D\u00e9velopp\u00e9 couch\u00e9","fallback_muscle_groups":[],"working_sets":4,"prescription":"10 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":null,"exercise_label":"Soulev\u00e9 de terre jambes tendues \u00e0 la barre","fallback_muscle_groups":["glutes","hamstrings","back"],"working_sets":3,"prescription":"8 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1830,"exercise_label":"Tirage vertical \u00e0 la poulie","fallback_muscle_groups":[],"working_sets":4,"prescription":"10 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1944,"exercise_label":"Extensions triceps \u00e0 la poulie haute","fallback_muscle_groups":[],"working_sets":4,"prescription":"10 r\u00e9p\u00e9titions","is_optional":false}]}]},"yoast_head":"Programme Calgary Barbell Classic sur 16 semaines » 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\/calgary-barbell-classic-16-semaines\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programme Calgary Barbell Classic sur 16 semaines\" \/>\n<meta property=\"og:description\" content=\"Le programme classique de Calgary Barbell sur seize semaines est un cycle de force athl\u00e9tique de quatre s\u00e9ances par semaine, ax\u00e9 sur le squat, le d\u00e9velopp\u00e9 couch\u00e9 et le soulev\u00e9 de terre. Il associe des charges calcul\u00e9es en pourcentage \u00e0 des \u00e9valuations de l\u2019effort et comprend une phase d\u2019aff\u00fbtage en vue d\u2019une comp\u00e9tition pr\u00e9vue. 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Il associe des charges calcul\u00e9es en pourcentage \u00e0 des \u00e9valuations de l\u2019effort et comprend une phase d\u2019aff\u00fbtage en vue d\u2019une comp\u00e9tition pr\u00e9vue. Son objectif en mati\u00e8re de force est plus cibl\u00e9 que celui d\u2019un programme g\u00e9n\u00e9ral de prise […]","og_url":"https:\/\/training.fit\/fr\/programme-entrainement\/calgary-barbell-classic-16-semaines\/","og_site_name":"Training.fit","article_modified_time":"2026-10-18T02:53:20+00:00","og_image":[{"width":1536,"height":1024,"url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/calgary-barbell-classic-16-week-varied-photo-overview.webp","type":"image\/webp"}],"twitter_card":"summary_large_image","twitter_misc":{"Dur\u00e9e de lecture estim\u00e9e":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/fr\/programme-entrainement\/calgary-barbell-classic-16-semaines\/","url":"https:\/\/training.fit\/fr\/programme-entrainement\/calgary-barbell-classic-16-semaines\/","name":"Programme Calgary Barbell Classic sur 16 semaines » Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-02T13:50:42+00:00","dateModified":"2026-10-18T02:53:20+00:00","inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/fr\/programme-entrainement\/calgary-barbell-classic-16-semaines\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/trainingsplan\/28804"}],"collection":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/trainingsplan"}],"about":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/types\/trainingsplan"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6622"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6478"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/7519"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6349"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6540"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6451"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6007"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6433"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/media\/28657"}],"wp:attachment":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/media?parent=28804"}],"wp:term":[{"taxonomy":"trainingsplan-target","embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/trainingsplan-target?post=28804"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}