Des programmes
prêts à suivre.

Choisissez un objectif, ouvrez le plan et commencez. Chaque programme tient sur une page claire, consultable partout et exportable en PDF.

11 programmes disponibles

Programme1 phase · 6 semainesBeginner Fitness ProgramBuild a simple fitness routine, improve daily energy, and learn fundamental movements over 6 weeksOuvrir
Programme3 phases · 6 semainesProgramme DébutantConstruire une routine de remise en forme simple, gagner en énergie et apprendre les mouvements de base en 6 semainesOuvrir
Programme1 phase · 10 semainesBeginner Push/Pull/Legs TraineeBuild foundational strength and muscle with a simple three-day push, pull, and legs routine.Ouvrir
Programme1 phase · 8 semainesV8 Climbing TraineeClimb V8 consistently and rebuild toward V10 / 5.14a after a multi-year layoff from climbing.Ouvrir
Programme1 phase · 1 semaines5-Day PPL Upper/Lower TraineeBuild strength and muscle with a five-session push, pull, legs, upper, and lower split.Ouvrir
Programme1 phase · 1 semaines6-Day Push Pull Legs Strength ProgramBuild strength across major lifts with a concise six-day push, pull, and legs schedule.Ouvrir
Programme1 phase · 12 semainesStrongLifts 5x5Build full-body strength through the StrongLifts 5×5 linear progressionOuvrir
Programme1 phase · 1 semainesFull-Body Strength, Mobility, and Athleticism WorkoutDevelop full-body strength and mobility in a single athletic training session.Ouvrir
Programme1 phase · 1 semainesHybrid Strength and Running WeekBuild visible muscle, improve long-distance running and speed, and support general athleticism with limited equipment.Ouvrir
Programme1 phase · 4 semainesHome TraineeHome program to build muscle and lose fatOuvrir
Programme1 phase · 4 semaines3-Day Full Body SplitBuild muscle training 3 days a week: a full body A/B/C split where every muscle group is hit 3 times a week, in and out in 45-60 minutes.Ouvrir

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