{"id":5495,"date":"2026-09-08T10:58:14","date_gmt":"2026-09-08T08:58:14","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&#038;p=5495"},"modified":"2026-10-17T22:27:52","modified_gmt":"2026-10-17T20:27:52","slug":"programme-divise-trois-seances","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/fr\/programme-entrainement\/programme-divise-trois-seances\/","title":{"rendered":"Programme divis\u00e9 en trois s\u00e9ances"},"content":{"rendered":"<p>Avec un programme divis\u00e9 en trois s\u00e9ances, tu r\u00e9partis les groupes musculaires \u00e0 travailler entre trois entra\u00eenements diff\u00e9rents. Cette organisation permet de r\u00e9partir le travail et, si n\u00e9cessaire, de consacrer davantage de s\u00e9ries \u00e0 certains groupes sans tout concentrer dans une m\u00eame s\u00e9ance. C&rsquo;est une option apr\u00e8s un programme pour tout le corps ou un programme divis\u00e9 en deux s\u00e9ances, pas une \u00e9tape obligatoire.<\/p>\n<p>Les pratiquants avanc\u00e9s utilisent aussi couramment cette r\u00e9partition. Le programme Push, Pull, Legs en est une variante bien connue.<\/p>\n<p>Tu peux organiser les trois s\u00e9ances selon tes disponibilit\u00e9s. Dans l&rsquo;exemple suivant, un ou deux jours de repos s\u00e9parent les cycles complets compos\u00e9s des s\u00e9ances A, B et C :<\/p>\n<ul>\n<li>Premi\u00e8re semaine\n<ul>\n<li>Lundi : exercices du jour A<\/li>\n<li>Mardi : exercices du jour B<\/li>\n<li>Mercredi : exercices du jour C<\/li>\n<li>Jeudi : repos<\/li>\n<li>Vendredi : repos<\/li>\n<li>Samedi : exercices du jour A<\/li>\n<li>Dimanche : exercices du jour B<\/li>\n<\/ul>\n<\/li>\n<li>Deuxi\u00e8me semaine\n<ul>\n<li>Lundi : exercices du jour C<\/li>\n<li>Mardi : repos<\/li>\n<li>Mercredi : exercices du jour A<\/li>\n<li>Jeudi : exercices du jour B<\/li>\n<li>Vendredi : exercices du jour C<\/li>\n<li>Samedi : repos<\/li>\n<li>Dimanche : repos<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Exemple_de_programme_divise_en_trois_seances\">Exemple de programme divis\u00e9 en trois s\u00e9ances<\/span><\/h2>\n<p>Tu trouveras ci-dessous les groupes musculaires r\u00e9partis entre les trois journ\u00e9es. Consulte les fiches des exercices pour apprendre leur ex\u00e9cution et d\u00e9couvrir des alternatives qui permettent de varier ton entra\u00eenement.<\/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\/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\/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\/elevation-laterale\/\">\u00c9l\u00e9vations lat\u00e9rales<\/a><\/td>\n<td>\u00c9paules<\/td>\n<td>2<\/td>\n<td>12 \/ 10<\/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>2<\/td>\n<td>12 \/ 10<\/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>5<\/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\/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\/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<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<\/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\/squat-poids-du-corps\/\">Squat<\/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-debout-barre\/\">Mollets debout 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\/curls-biceps\/\">Curl biceps avec halt\u00e8res<\/a><\/td>\n<td>Biceps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/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>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"featured_media":5496,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"both","training-plans":[6007,6367,6343,6584,6381,6603,6412,6540,6451,6622,6402,6427,6312,6684,6319,6574],"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":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":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":944,"exercise_label":"\u00c9l\u00e9vations lat\u00e9rales","fallback_muscle_groups":[],"working_sets":2,"prescription":"12 \/ 10 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":929,"exercise_label":"\u00c9l\u00e9vations frontales","fallback_muscle_groups":[],"working_sets":2,"prescription":"12 \/ 10 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":516,"exercise_label":"Sit-ups","fallback_muscle_groups":[],"working_sets":5,"prescription":"20 r\u00e9p\u00e9titions","is_optional":false}]},{"session_key":"session-2","session_name":"Jour B","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":744,"exercise_label":"Soulev\u00e9 de terre","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 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}]},{"session_key":"session-3","session_name":"Jour C","session_exercises":[{"exercise_post":904,"exercise_label":"Squat","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":1026,"exercise_label":"Mollets debout avec barre","fallback_muscle_groups":[],"working_sets":3,"prescription":"15 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":53,"exercise_label":"Curl biceps avec halt\u00e8res","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 r\u00e9p\u00e9titions","is_optional":false},{"exercise_post":553,"exercise_label":"Curl au pupitre \u00e0 la machine","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 r\u00e9p\u00e9titions","is_optional":false}]}]},"yoast_head":"<title>Programme divis\u00e9 en trois 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-trois-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 trois s\u00e9ances\" \/>\n<meta property=\"og:description\" content=\"Avec un programme divis\u00e9 en trois s\u00e9ances, tu r\u00e9partis les groupes musculaires \u00e0 travailler entre trois entra\u00eenements diff\u00e9rents. Cette organisation permet de r\u00e9partir le travail et, si n\u00e9cessaire, de consacrer davantage de s\u00e9ries \u00e0 certains groupes sans tout concentrer dans une m\u00eame s\u00e9ance. C&rsquo;est une option apr\u00e8s un programme pour tout le corps ou un programme divis\u00e9 en deux s\u00e9ances, pas une \u00e9tape obligatoire. 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Cette organisation permet de r\u00e9partir le travail et, si n\u00e9cessaire, de consacrer davantage de s\u00e9ries \u00e0 certains groupes sans tout concentrer dans une m\u00eame s\u00e9ance. C&rsquo;est une option apr\u00e8s un programme pour tout le corps ou un programme divis\u00e9 en deux s\u00e9ances, pas une \u00e9tape obligatoire. 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