{"id":5493,"date":"2026-09-08T10:58:00","date_gmt":"2026-09-08T08:58:00","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&#038;p=5493"},"modified":"2026-10-17T22:27:08","modified_gmt":"2026-10-17T20:27:08","slug":"programme-divise-quatre-seances","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/fr\/programme-entrainement\/programme-divise-quatre-seances\/","title":{"rendered":"Programme divis\u00e9 en quatre s\u00e9ances"},"content":{"rendered":"<p>Avec un programme divis\u00e9 en quatre s\u00e9ances, tu r\u00e9partis les exercices sur quatre journ\u00e9es diff\u00e9rentes. Tu peux ainsi consacrer une s\u00e9ance plus cibl\u00e9e \u00e0 certains groupes musculaires et pr\u00e9voir davantage de travail, selon la mani\u00e8re dont tu organises les s\u00e9ries. La r\u00e9partition en quatre s\u00e9ances n&rsquo;augmente pas, \u00e0 elle seule, le volume par rapport \u00e0 un programme en trois s\u00e9ances.<\/p>\n<p>L&rsquo;exemple ci-dessous s&rsquo;adresse aux pratiquants avanc\u00e9s, car chaque s\u00e9ance comprend une quantit\u00e9 de travail assez importante. Si tu d\u00e9butes, un programme plus simple te permet g\u00e9n\u00e9ralement d\u2019apprendre les mouvements et d\u2019adapter ton entra\u00eenement plus facilement. Familiarise-toi avec les mouvements et augmente progressivement le travail en tenant compte de ta r\u00e9cup\u00e9ration et de ton exp\u00e9rience.<\/p>\n<p>Voici une fa\u00e7on de r\u00e9partir ce programme dans la semaine :<\/p>\n<ul>\n<li>Lundi : exercices du jour A<\/li>\n<li>Mardi : exercices du jour B<\/li>\n<li>Mercredi : repos<\/li>\n<li>Jeudi : exercices du jour C<\/li>\n<li>Vendredi : exercices du jour D<\/li>\n<li>Samedi : repos<\/li>\n<li>Dimanche : repos<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Exemple_de_programme_divise_en_quatre_seances\">Exemple de programme divis\u00e9 en quatre s\u00e9ances<\/span><\/h2>\n<p>Les exercices ci-dessous sont r\u00e9partis par groupe musculaire entre les quatre journ\u00e9es. Les fiches des exercices expliquent chaque mouvement et ses variantes, pour t&rsquo;aider \u00e0 adapter ta s\u00e9lection tout en gardant l&rsquo;objectif de chaque s\u00e9ance.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Jour_A\">Jour A<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Exercice<\/td>\n<td>Groupe musculaire principal<\/td>\n<td>S\u00e9ries<\/td>\n<td>R\u00e9p\u00e9titions<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/developpe-couche\/\">D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n<td>Poitrine<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/dips\/\">Dips aux barres parall\u00e8les<\/a><\/td>\n<td>Poitrine<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/ecartes-avec-halteres\/\">\u00c9cart\u00e9s avec halt\u00e8res<\/a><\/td>\n<td>Poitrine<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/curls-biceps\/\">Curl biceps avec halt\u00e8res<\/a><\/td>\n<td>Biceps<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/curls-a-la-poulie\/\">Curl biceps \u00e0 la poulie<\/a><\/td>\n<td>Biceps<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/curl-pupitre-machine\/\">Curl au pupitre \u00e0 la machine<\/a><\/td>\n<td>Biceps<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/sit-ups\/\">Sit-ups<\/a><\/td>\n<td>Abdominaux<\/td>\n<td>3<\/td>\n<td>20<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/crunchs\/\">Crunch<\/a><\/td>\n<td>Abdominaux<\/td>\n<td>3<\/td>\n<td>20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Jour_B\">Jour B<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Exercice<\/td>\n<td>Groupe musculaire principal<\/td>\n<td>S\u00e9ries<\/td>\n<td>R\u00e9p\u00e9titions<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/squat-barre\/\">Squat \u00e0 la barre<\/a><\/td>\n<td>Cuisses<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/presse-a-cuisses-assise\/\">Presse \u00e0 cuisses assise<\/a><\/td>\n<td>Cuisses<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/extension-jambes-machine\/\">Extension des jambes \u00e0 la machine<\/a><\/td>\n<td>Cuisses<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/elevations-mollets-assis-barre\/\">Mollets assis avec barre<\/a><\/td>\n<td>Mollets<\/td>\n<td>3<\/td>\n<td>15<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/elevations-mollets-assis-machine\/\">Mollets assis \u00e0 la machine<\/a><\/td>\n<td>Mollets<\/td>\n<td>3<\/td>\n<td>20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Jour_C\">Jour C<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Exercice<\/td>\n<td>Groupe musculaire principal<\/td>\n<td>S\u00e9ries<\/td>\n<td>R\u00e9p\u00e9titions<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/developpe-epaules-avec-halteres\/\">D\u00e9velopp\u00e9 \u00e9paules avec halt\u00e8res<\/a><\/td>\n<td>\u00c9paules<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/elevation-laterale\/\">\u00c9l\u00e9vations lat\u00e9rales<\/a><\/td>\n<td>\u00c9paules<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/elevations-frontales\/\">\u00c9l\u00e9vations frontales<\/a><\/td>\n<td>\u00c9paules<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/extensions-triceps-poulie-haute\/\">Extension des triceps \u00e0 la poulie<\/a><\/td>\n<td>Triceps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/kickback-haltere\/\">Kickback triceps<\/a><\/td>\n<td>Triceps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/dips-sur-banc\/\">Dips sur banc<\/a><\/td>\n<td>Triceps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Jour_D\">Jour D<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Exercice<\/td>\n<td>Groupe musculaire principal<\/td>\n<td>S\u00e9ries<\/td>\n<td>R\u00e9p\u00e9titions<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/tractions\/\">Tractions<\/a><\/td>\n<td>Haut du dos<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/rowing-barre\/\">Rowing \u00e0 la barre<\/a><\/td>\n<td>Haut du dos<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/tirage-vertical-avec-halteres\/\">Tirage menton avec halt\u00e8res<\/a><\/td>\n<td>Cou<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/fr\/exercice\/souleve-de-terre\/\">Soulev\u00e9 de terre<\/a><\/td>\n<td>Lombaires<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"featured_media":5494,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"advanced","training-plans":[6007,6343,6367,6319,6320,6574,6603,6335,6433,6308,6312,6682,6670,6471,6584,6381,6622,6402,6250,6412,6540,6265,6451],"popularity":"","tf_plan_scope":"S\u00e9ances types pr\u00e9sent\u00e9es","tf_plan_notes":"Chaque s\u00e9ance pr\u00e9sent\u00e9e est compt\u00e9e une fois. Le r\u00e9sultat d\u00e9crit ces s\u00e9ances types ; la fr\u00e9quence et la progression sont expliqu\u00e9es dans l\u2019article.","tf_plan_sessions":[{"session_key":"session-1","session_name":"Jour A","session_exercises":[{"exercise_post":21,"exercise_label":"D\u00e9velopp\u00e9 couch\u00e9","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":637,"exercise_label":"Dips aux barres parall\u00e8les","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":207,"exercise_label":"\u00c9cart\u00e9s avec halt\u00e8res","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":53,"exercise_label":"Curl biceps avec halt\u00e8res","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":562,"exercise_label":"Curl biceps \u00e0 la poulie","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":553,"exercise_label":"Curl au pupitre \u00e0 la machine","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":516,"exercise_label":"Sit-ups","fallback_muscle_groups":[],"working_sets":3,"prescription":"20 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":341,"exercise_label":"Crunch","fallback_muscle_groups":[],"working_sets":3,"prescription":"20 r\u00e9p\u00e9titions","is_optional":false}]},{"session_key":"session-2","session_name":"Jour B","session_exercises":[{"exercise_post":910,"exercise_label":"Squat \u00e0 la barre","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":883,"exercise_label":"Presse \u00e0 cuisses assise","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":886,"exercise_label":"Extension des jambes \u00e0 la machine","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1023,"exercise_label":"Mollets assis avec barre","fallback_muscle_groups":[],"working_sets":3,"prescription":"15 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":1029,"exercise_label":"Mollets assis \u00e0 la machine","fallback_muscle_groups":[],"working_sets":3,"prescription":"20 r\u00e9p\u00e9titions","is_optional":false}]},{"session_key":"session-3","session_name":"Jour C","session_exercises":[{"exercise_post":938,"exercise_label":"D\u00e9velopp\u00e9 \u00e9paules avec halt\u00e8res","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":944,"exercise_label":"\u00c9l\u00e9vations lat\u00e9rales","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":929,"exercise_label":"\u00c9l\u00e9vations frontales","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":973,"exercise_label":"Extension des triceps \u00e0 la poulie","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":950,"exercise_label":"Kickback triceps","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":947,"exercise_label":"Dips sur banc","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 r\u00e9p\u00e9titions","is_optional":false}]},{"session_key":"session-4","session_name":"Jour D","session_exercises":[{"exercise_post":674,"exercise_label":"Tractions","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":687,"exercise_label":"Rowing \u00e0 la barre","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":729,"exercise_label":"Tirage menton avec halt\u00e8res","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":744,"exercise_label":"Soulev\u00e9 de terre","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 r\u00e9p\u00e9titions","is_optional":false}]}]},"yoast_head":"<title>Programme divis\u00e9 en quatre s\u00e9ances &raquo; 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\/programme-divise-quatre-seances\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programme divis\u00e9 en quatre s\u00e9ances\" \/>\n<meta property=\"og:description\" content=\"Avec un programme divis\u00e9 en quatre s\u00e9ances, tu r\u00e9partis les exercices sur quatre journ\u00e9es diff\u00e9rentes. Tu peux ainsi consacrer une s\u00e9ance plus cibl\u00e9e \u00e0 certains groupes musculaires et pr\u00e9voir davantage de travail, selon la mani\u00e8re dont tu organises les s\u00e9ries. La r\u00e9partition en quatre s\u00e9ances n&rsquo;augmente pas, \u00e0 elle seule, le volume par rapport \u00e0 un programme en trois s\u00e9ances. L&rsquo;exemple ci-dessous s&rsquo;adresse aux pratiquants avanc\u00e9s, car chaque s\u00e9ance comprend [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/fr\/programme-entrainement\/programme-divise-quatre-seances\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T20:27:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2021\/11\/4-split.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\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=\"2 minutes\" \/>","yoast_head_json":{"title":"Programme divis\u00e9 en quatre s\u00e9ances &raquo; 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\/programme-divise-quatre-seances\/","og_locale":"fr_FR","og_type":"article","og_title":"Programme divis\u00e9 en quatre s\u00e9ances","og_description":"Avec un programme divis\u00e9 en quatre s\u00e9ances, tu r\u00e9partis les exercices sur quatre journ\u00e9es diff\u00e9rentes. Tu peux ainsi consacrer une s\u00e9ance plus cibl\u00e9e \u00e0 certains groupes musculaires et pr\u00e9voir davantage de travail, selon la mani\u00e8re dont tu organises les s\u00e9ries. La r\u00e9partition en quatre s\u00e9ances n&rsquo;augmente pas, \u00e0 elle seule, le volume par rapport \u00e0 un programme en trois s\u00e9ances. 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