Programs
What frequency for your results?
The secret to physical transformation doesn't lie in the "perfect" program, but in consistency.For a beginner, the goal is to build a solid foundation without burning out. The best program is the one you can sustainably integrate into your schedule..
Choose Your Method
Here are the four most effective training structures for making progress. Choose one and adapt it to your schedule.
Full Body
Frequency : 2 to 3 times per week.
Principle : You work all your muscles during every session.
Why choose it? It is the ultimate method for beginners. It allows you to frequently repeat the same basic movements to learn the technique quickly.
Half Body
Frequency : 4 times per week.
Principle : You alternate between a session dedicated to the upper body and a session dedicated to the lower body.
Why choose it? Ideal if you have more time and want to increase the workload for each muscle group.
Push / Pull / Legs
Frequency : 3 to 6 times per week.
Principle : Split by movement type: Push (Chest/Shoulders/Triceps), Pull (Back/Biceps), and Legs.
Why choose it? For those who enjoy training often while allowing each muscle enough time to recover.
Split
Frequency : 5 times per week.
Principle : One or two muscle groups per session (e.g., Day 1: Back only).
Why choose it? Very popular in classic bodybuilding to target each area precisely.
Ready to start?
Every program requires flawless technical execution. Before choosing your routine, I invite you to visit the Exercices to learn the basics of movement..
Unsure about which to choose?
Use our contact form to receive advice tailored to your profile..