PROTOCOL D’ENTRAINEMENT

Phase Force

VARAIBL D’ENTRAINEMENT PROTOCOL

Répétition Exercice polyarticulaire 1-5
Exercice d’isolation 6-8
Séries 3
Récupération intervalle Exercice polyarticulaire 3-5 min
Exercice d’isolation 2 min
Tempo Concentrique explosive
3-0-2
Fréquence d’entrainement 2-3 jours par semaine

Semaine 1 : Séance 3/7

Jours Muscle cible Exercice Séries Reps Repos Charge

Samedi FULL-BODY Military press 3 4-5RM 3 min
Barbell row 3 4-5RM 3 min
Barbell chest press 3 4-5RM 3 min
Deadlift 3 4-5RM 3 min
Barbell back squat 3 4-5RM 3 min
Dimanche OFF
Lundi FULL-BODY Military press 3 4-5RM 3 min
Barbell row 3 4-5RM 3 min
Barbell chest press 3 4-5RM 3 min
Deadlift 3 4-5RM 3 min
Barbell back squat 3 4-5RM 3 min
Mardi OFF
Mercredi FULL-BODY Military press 3 4-5RM 3 min
Barbell row 3 4-5RM 3 min
Barbell chest press 3 4-5RM 3 min
Deadlift 3 4-5RM 3 min
Barbell back squat 3 4-5RM 3 min
Jeudi OFF
Vendredi OFF
Semaine 2 : Séance 3-7

Jours Muscle cible Exercice Séries Reps Repos Charge

Samedi FULL-BODY Military press 3 2-3RM 4 min
Barbell row 3 2-3RM 4 min
Barbell chest press 3 2-3RM 4 min
Deadlift 3 2-3RM 4 min
Barbell back squat 3 2-3RM 4 min
Dimanche OFF
Lundi FULL-BODY Military press 3 2-3RM 4 min
Barbell row 3 2-3RM 4 min
Barbell chest press 3 2-3RM 4 min
Deadlift 3 2-3RM 4 min
Barbell back squat 3 2-3RM 4 min
Mardi OFF
Mercredi FULL-BODY Military press 3 2-3RM 4 min
Barbell row 3 2-3RM 4 min
Barbell chest press 3 2-3RM 4 min
Deadlift 3 2-3RM 4 min
Barbell back squat 3 2-3RM 4 min
Jeudi OFF
Vendredi OFF
Semaine 3 : Séance 3/7

Jours Muscle cible Exercice Séries Reps Repos Charge

Samedi FULL-BODY Military press 3 5-3-1RM 3-4-5
min
Barbell row 3 5-3-1RM 3-4-5
min
Barbell chest press 3 5-3-1RM 3-4-5
min
Deadlift 3 5-3-1RM 3-4-5
min
Barbell back squat 3 5-3-1RM 3-4-5
min
Dimanche OFF
Lundi FULL-BODY Military press 3 5-3-1RM 3-4-5
min
Barbell row 3 5-3-1RM 3-4-5
min
Barbell chest press 3 5-3-1RM 3-4-5
min
Deadlift 3 5-3-1RM 3-4-5
min
Barbell back squat 3 5-3-1RM 3-4-5
min
Mardi OFF
Mercredi FULL-BODY Military press 3 5-3-1RM 3-4-5
min
Barbell row 3 5-3-1RM 3-4-5
min
Barbell chest press 3 5-3-1RM 3-4-5
min
Deadlift 3 5-3-1RM 3-4-5
min
Barbell back squat 3 5-3-1RM 3-4-5
min
Jeudi OFF
Vendredi OFF
Semaine 4 : Séance 2-7

Jours Muscle cible Exercice Séries Reps Repo charge

Samedi Full-BODY DB incline fly 3 15 2 mn
Lat pull-down 3 15 2 mn
Barbell upright row 3 15 2 mn
Front squat 3 15 2 mn
leg curl 3 15 2 mn
standing calf raise 3 15 2 mn
Leg raises 3 10-8 30s /
Dimanche OFF
Lundi OFF
Mardi OFF
Mercredi Full-BODY Cable fly 3 15 2 mn
Cable seated row 3 15 2 mn
DB lateral raise 3 15 2 mn
DB reverse lunge 3 15 2 mn
leg curl 3 15 2 mn
Machine calf raise 3 15 2 mn
Crunche 3 30 30 s /
Jeudi OFF
Vendredi OFF