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Fullbody Accumulation Intensification Fréquence: Fréquence: Fréquence

This document outlines a full body workout program that is done on a rotating schedule of full body workouts on Monday, Wednesday, and Friday with rest days on Tuesday and Thursday. The program focuses on exercises like pull ups, dips, squats, and deadlifts done for 3-5 sets of 8-12 reps to build muscle mass and strength. It also includes sample programs for different goals like hypertrophy, push, pull, legs, speed, and force.

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valentin Dapra
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62 views2 pages

Fullbody Accumulation Intensification Fréquence: Fréquence: Fréquence

This document outlines a full body workout program that is done on a rotating schedule of full body workouts on Monday, Wednesday, and Friday with rest days on Tuesday and Thursday. The program focuses on exercises like pull ups, dips, squats, and deadlifts done for 3-5 sets of 8-12 reps to build muscle mass and strength. It also includes sample programs for different goals like hypertrophy, push, pull, legs, speed, and force.

Uploaded by

valentin Dapra
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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FULLBODY ACCUMULATION INTENSIFICATION

Fréquence : Fréquence : Fréquence :


Horaire Full Body Lundi:Push
Lundi :FullBody Par semaine Mardi:Pull
Mardi: Repos Mercredi:Legs
Mercredi :FullBody Jeudi:Push
Jeudi:Repos Vendredi:Pull
Vendredi:FullBody Samedi:Legs
Wk:Repos Dimanche: Repos

Programme Programme : Programme :


Hypertrophie Push
A1 : tractions 3x8 A1: Tractions lestées +temp: 4x10 A1:Dips lestés: 5x3
A2 : Pike push ups 3x8 A2: pike push ups: 4X10 B1: wall HSPU: 4x5
B1 : Australian pull ups 3x12 B1: australian pull ups: 3x12 C1: Rings push-ups: 3x8
B2 : Dips 3x12 B2: Dips lestés: 3x12 D1: Triceps extension: 3x10
C1 : Gobelet squat 3x12 C1: Gobelet squat: 3x10
C2 : Romanian deadlift 3 x12 C2: Romanian deadlift : 3x10 Pull
D : Biceps/ triceps/ arrière épaules 3x15 D: biceps/triceps/arrière épaules: 3x15 A1: Tractions lestées: 5x3
E : Legs raides 3x10 Speed B1: L-pull ups: 5x5
A1: muscle-ups: 5x5 C1: Chest to bar pull: 3x8
B1: paused dips + explo: 4x6 D1: pelican curl: 3x8
B2: chest to bar pul ups: 4x6 Legs
C1: squat jump: 5x6 A1: Squat: 5x3
Force B1: deadlift: 3x5
A1: tractions lestées: 5x3 C1: Bulgarian squat: 3x8
A2: HSPU: 5x3 C2 Nordic curl: 3x5
B1: dips lesté 3x5
B2: L pull ups 3x5-8
C1: back squat: 3x5
D1: soulevé de terre : 3x5
D: biceps/triceps/arrière épaules 3x15

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