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Liam - musculation 2025

by Gruba

Program Description

Voici un exemple de programme adapté aux débutants qui souhaitent s’entraîner deux fois par semaine et développer leur force en poussée, tirage et squat. Chaque séance est centrée sur les mouvements fondamentaux de la force. Ce programme minimaliste mais efficace permet une progression linéaire, avec une augmentation des charges à chaque séance.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 31, 2025 08:00
  • Last Edited
    Aug 05, 2025 09:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 6
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Front Squat (Barbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 6
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Front Squat (Barbell)
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-6 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
8-12 reps
RPE 6
3
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
4
Front Squat (Barbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Snatch (Kettlebell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Snatch (Kettlebell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
5
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
12 reps
RPE 8
3
Chest Supported Row (Machine)
4
10 reps
RPE 8
4
Snatch (Kettlebell)
4
8-12 reps
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-6 Reps
@7
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@6
3
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
4
Front Squat (Barbell)
4 Sets
8 Reps
@8
Day 2
1
Goblet Squat
5 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
3 Sets
12 Reps
@8
3
Chest Supported Row (Machine)
4 Sets
10 Reps
@8
4
Snatch (Kettlebell)
4 Sets
8-12 Reps
@8