Force Débutant 4semaines 3jours/semaine
Jour exemple: Full Body A
50 minutes estimées
main
2 entrées- goblet_squat · 3 séries
- dumbbell_bench_press · 3 séries
Structure du programme
Semaine 1 · Learn the pattern
Jour 1: Full Body A 50m
Jour 3: Full Body B 45m
Jour 5: Full Body C 50m
Semaine 2 · Add volume
Jour 1: Full Body A 55m
Jour 3: Full Body B 50m
Jour 5: Full Body C 55m
Semaine 3 · Practice heavier sets
Jour 1: Full Body A 55m
Jour 3: Full Body B 50m
Jour 5: Full Body C 55m
Semaine 4 · Deload and retest
Jour 1: Easy Full Body A 40m
Jour 3: Easy Full Body B 40m
Jour 5: Easy Full Body C 40m