{"id":25,"date":"2026-01-19T20:05:25","date_gmt":"2026-01-19T20:05:25","guid":{"rendered":"https:\/\/coachupfit.ch\/?page_id=25"},"modified":"2026-01-30T01:24:04","modified_gmt":"2026-01-30T01:24:04","slug":"programmes-musculation","status":"publish","type":"page","link":"https:\/\/coachupfit.ch\/en\/programmes-musculation\/","title":{"rendered":"Programs"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"25\" class=\"elementor elementor-25\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6fd4f10 e-flex e-con-boxed e-con e-parent\" data-id=\"6fd4f10\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-8bc4a21 e-con-full e-flex e-con e-child\" data-id=\"8bc4a21\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2a28e34 elementor-widget elementor-widget-heading\" data-id=\"2a28e34\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Quel rythme pour vos r\u00e9sultats ?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f29e233 elementor-widget elementor-widget-text-editor\" data-id=\"f29e233\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span data-path-to-node=\"4,0\">Le secret de la transformation physique ne r\u00e9side pas dans le programme \u00ab\u00a0parfait\u00a0\u00bb, mais dans la <b data-path-to-node=\"4,0\" data-index-in-node=\"96\">r\u00e9gularit\u00e9<\/b>. Pour un d\u00e9butant, l&rsquo;objectif est de construire une base solide sans s&rsquo;\u00e9puiser. <\/span><span data-path-to-node=\"4,2\">Le meilleur programme est celui que vous pouvez int\u00e9grer durablement dans votre emploi du temps<\/span><span data-path-to-node=\"4,4\">.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7bfaff3 e-con-full e-flex e-con e-child\" data-id=\"7bfaff3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3ced39e elementor-widget elementor-widget-image\" data-id=\"3ced39e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Calendar_programmes-1024x683.jpg\" class=\"attachment-large size-large wp-image-138\" alt=\"Calendrier\" srcset=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Calendar_programmes-1024x683.jpg 1024w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Calendar_programmes-300x200.jpg 300w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Calendar_programmes-768x512.jpg 768w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Calendar_programmes-1536x1025.jpg 1536w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Calendar_programmes-2048x1366.jpg 2048w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Calendar_programmes-610x407.jpg 610w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3f35b4f e-flex e-con-boxed e-con e-parent\" data-id=\"3f35b4f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-803b548 e-con-full e-flex e-con e-child\" data-id=\"803b548\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9815e2a elementor-widget elementor-widget-heading\" data-id=\"9815e2a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Choisir sa M\u00e9thode<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8cc5aac elementor-widget elementor-widget-text-editor\" data-id=\"8cc5aac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Voici les quatre structures d&rsquo;entra\u00eenement les plus efficaces pour progresser. Choisissez en une et adaptez l\u00e0 selon votre emploi du temps.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ea761ac e-flex e-con-boxed e-con e-parent\" data-id=\"ea761ac\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6bcad99 e-con-full e-flex e-con e-child\" data-id=\"6bcad99\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-095d1f5 e-con-full e-flex e-con e-child\" data-id=\"095d1f5\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9d37a27 elementor-widget elementor-widget-heading\" data-id=\"9d37a27\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Full body (Corps Complet)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d675e79 elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-image\" data-id=\"d675e79\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"540\" src=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Fullbody_plan-1024x540.png\" class=\"attachment-large size-large wp-image-139\" alt=\"FullBody_programme\" srcset=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Fullbody_plan-1024x540.png 1024w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Fullbody_plan-300x158.png 300w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Fullbody_plan-768x405.png 768w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Fullbody_plan-1536x810.png 1536w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Fullbody_plan-610x322.png 610w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Fullbody_plan.png 1731w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-44ab182 elementor-widget elementor-widget-text-editor\" data-id=\"44ab182\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"12,0,0\"><b data-path-to-node=\"12,0,0\" data-index-in-node=\"0\">Fr\u00e9quence :<\/b> 2 \u00e0 3 fois par semaine.<\/p><p><b data-path-to-node=\"12,1,0\" data-index-in-node=\"0\">Principe :<\/b> Vous travaillez l&rsquo;ensemble des muscles \u00e0 chaque s\u00e9ance.<\/p><p><b data-path-to-node=\"12,2,0\" data-index-in-node=\"0\">Pourquoi le choisir ?<\/b> C\u2019est la m\u00e9thode reine pour les d\u00e9butants. Elle permet de r\u00e9p\u00e9ter souvent les m\u00eames mouvements de base pour apprendre la technique rapidement.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f0639a7 e-con-full e-flex e-con e-child\" data-id=\"f0639a7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8034801 elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"8034801\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"540\" src=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Fullbody_plan-1024x540.png\" class=\"attachment-large size-large wp-image-139\" alt=\"FullBody_programme\" srcset=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Fullbody_plan-1024x540.png 1024w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Fullbody_plan-300x158.png 300w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Fullbody_plan-768x405.png 768w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Fullbody_plan-1536x810.png 1536w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Fullbody_plan-610x322.png 610w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Fullbody_plan.png 1731w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7f5810e e-flex e-con-boxed e-con e-parent\" data-id=\"7f5810e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-44e2c41 e-con-full e-flex e-con e-child\" data-id=\"44e2c41\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-30a5030 elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"30a5030\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"521\" src=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Halfbody_plan-1024x521.png\" class=\"attachment-large size-large wp-image-140\" alt=\"HalfBody_programme\" srcset=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Halfbody_plan-1024x521.png 1024w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Halfbody_plan-300x153.png 300w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Halfbody_plan-768x390.png 768w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Halfbody_plan-1536x781.png 1536w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Halfbody_plan-610x310.png 610w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Halfbody_plan.png 1672w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d17926f e-con-full e-flex e-con e-child\" data-id=\"d17926f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-4dfaedc e-con-full e-flex e-con e-child\" data-id=\"4dfaedc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-bc07024 elementor-widget elementor-widget-heading\" data-id=\"bc07024\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Le Half Body (Haut \/ Bas)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2327248 elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-image\" data-id=\"2327248\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"521\" src=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Halfbody_plan-1024x521.png\" class=\"attachment-large size-large wp-image-140\" alt=\"HalfBody_programme\" srcset=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Halfbody_plan-1024x521.png 1024w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Halfbody_plan-300x153.png 300w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Halfbody_plan-768x390.png 768w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Halfbody_plan-1536x781.png 1536w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Halfbody_plan-610x310.png 610w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Halfbody_plan.png 1672w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f5a2da0 elementor-widget elementor-widget-text-editor\" data-id=\"f5a2da0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"14,0,0\"><b data-path-to-node=\"14,0,0\" data-index-in-node=\"0\">Fr\u00e9quence :<\/b> 4 fois par semaine.<\/p><p data-path-to-node=\"14,1,0\"><b data-path-to-node=\"14,1,0\" data-index-in-node=\"0\">Principe :<\/b> Vous alternez une s\u00e9ance d\u00e9di\u00e9e au haut du corps et une s\u00e9ance d\u00e9di\u00e9e au bas du corps.<\/p><p data-path-to-node=\"14,2,0\"><b data-path-to-node=\"14,2,0\" data-index-in-node=\"0\">Pourquoi le choisir ?<\/b> Id\u00e9al si vous avez plus de temps et que vous souhaitez augmenter le volume de travail sur chaque groupe musculaire.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3a36ab7 e-flex e-con-boxed e-con e-parent\" data-id=\"3a36ab7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-a3554f7 e-con-full e-flex e-con e-child\" data-id=\"a3554f7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-1995573 e-con-full e-flex e-con e-child\" data-id=\"1995573\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-17a5175 e-con-full e-flex e-con e-child\" data-id=\"17a5175\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ae3c614 elementor-widget elementor-widget-heading\" data-id=\"ae3c614\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Le Push \/ Pull \/ Legs (PPL)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5034dc7 elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-image\" data-id=\"5034dc7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"527\" src=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/pushpulllegs_plan-1024x527.png\" class=\"attachment-large size-large wp-image-141\" alt=\"PushPullLegs_programme\" srcset=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/pushpulllegs_plan-1024x527.png 1024w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/pushpulllegs_plan-300x154.png 300w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/pushpulllegs_plan-768x395.png 768w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/pushpulllegs_plan-1536x791.png 1536w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/pushpulllegs_plan-610x314.png 610w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/pushpulllegs_plan.png 1657w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-49366de elementor-widget elementor-widget-text-editor\" data-id=\"49366de\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><b data-path-to-node=\"16,0,0\" data-index-in-node=\"0\">Fr\u00e9quence :<\/b> 3 \u00e0 6 fois par semaine.<\/p><p><b data-path-to-node=\"16,1,0\" data-index-in-node=\"0\">Principe :<\/b> Division par type de mouvement : Pousser (Pectoraux\/\u00c9paules\/Triceps), Tirer (Dos\/Biceps), et Jambes.<\/p><p><b data-path-to-node=\"16,2,0\" data-index-in-node=\"0\">Pourquoi le choisir ?<\/b> Pour ceux qui aiment s&rsquo;entra\u00eener souvent tout en laissant chaque muscle r\u00e9cup\u00e9rer suffisamment avant la s\u00e9ance suivante.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f468de2 e-con-full e-flex e-con e-child\" data-id=\"f468de2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4d10c5e elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"4d10c5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"527\" src=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/pushpulllegs_plan-1024x527.png\" class=\"attachment-large size-large wp-image-141\" alt=\"PushPullLegs_programme\" srcset=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/pushpulllegs_plan-1024x527.png 1024w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/pushpulllegs_plan-300x154.png 300w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/pushpulllegs_plan-768x395.png 768w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/pushpulllegs_plan-1536x791.png 1536w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/pushpulllegs_plan-610x314.png 610w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/pushpulllegs_plan.png 1657w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d162e5b e-flex e-con-boxed e-con e-parent\" data-id=\"d162e5b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-4ee2b3c e-con-full e-flex e-con e-child\" data-id=\"4ee2b3c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-ce89edf e-con-full e-flex e-con e-child\" data-id=\"ce89edf\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ba63ea7 elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"ba63ea7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"537\" src=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Split_plan-1024x537.png\" class=\"attachment-large size-large wp-image-142\" alt=\"Split_programme\" srcset=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Split_plan-1024x537.png 1024w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Split_plan-300x157.png 300w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Split_plan-768x403.png 768w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Split_plan-1536x806.png 1536w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Split_plan-610x320.png 610w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Split_plan.png 1666w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-47e6c06 e-con-full e-flex e-con e-child\" data-id=\"47e6c06\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-498f356 e-con-full e-flex e-con e-child\" data-id=\"498f356\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-55b382b elementor-widget elementor-widget-heading\" data-id=\"55b382b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Le Split <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b3cc969 elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-image\" data-id=\"b3cc969\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"537\" src=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Split_plan-1024x537.png\" class=\"attachment-large size-large wp-image-142\" alt=\"Split_programme\" srcset=\"https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Split_plan-1024x537.png 1024w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Split_plan-300x157.png 300w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Split_plan-768x403.png 768w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Split_plan-1536x806.png 1536w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Split_plan-610x320.png 610w, https:\/\/coachupfit.ch\/wp-content\/uploads\/2026\/01\/Split_plan.png 1666w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d43ced9 elementor-widget elementor-widget-text-editor\" data-id=\"d43ced9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"18,0,0\"><b data-path-to-node=\"18,0,0\" data-index-in-node=\"0\">Fr\u00e9quence :<\/b> 5 fois par semaine.<\/p><p data-path-to-node=\"18,1,0\"><b data-path-to-node=\"18,1,0\" data-index-in-node=\"0\">Principe :<\/b> Un \u00e0 deux groupes musculaires par s\u00e9ance (ex: Jour 1 : Dos uniquement).<\/p><p data-path-to-node=\"18,2,0\"><b data-path-to-node=\"18,2,0\" data-index-in-node=\"0\">Pourquoi le choisir ?<\/b> Tr\u00e8s populaire en musculation classique pour cibler pr\u00e9cis\u00e9ment chaque zone, mais demande une grande rigueur sur l&rsquo;assiduit\u00e9.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7a53a3f e-flex e-con-boxed e-con e-parent\" data-id=\"7a53a3f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-339f9f1 e-con-full e-flex e-con e-child\" data-id=\"339f9f1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-8ae01d8 e-con-full e-flex e-con e-child\" data-id=\"8ae01d8\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8826506 elementor-widget elementor-widget-heading\" data-id=\"8826506\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Pr\u00eat \u00e0 commencer ?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-983d2b3 elementor-widget elementor-widget-text-editor\" data-id=\"983d2b3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"21\"><span data-path-to-node=\"21,0\">Chaque programme demande une ex\u00e9cution technique irr\u00e9prochable. <\/span><span data-path-to-node=\"21,2\"><span class=\"citation-822\">Avant de choisir votre routine, je vous invite \u00e0 consulter la section<\/span><b data-path-to-node=\"21,2\" data-index-in-node=\"65\"><span class=\"citation-822\">\u00a0Exercices<\/span><\/b><span class=\"citation-822\"> pour apprendre les bases du mouvement<\/span><\/span><span data-path-to-node=\"21,4\">.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c72689a elementor-align-center elementor-widget elementor-widget-button\" data-id=\"c72689a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/coachupfit.ch\/exercices\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Section Exercices<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-593b20d e-flex e-con-boxed e-con e-parent\" data-id=\"593b20d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-bb8c7c7 e-con-full e-flex e-con e-child\" data-id=\"bb8c7c7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2765817 elementor-widget elementor-widget-heading\" data-id=\"2765817\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Un doute sur le choix ?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c78638 elementor-widget elementor-widget-text-editor\" data-id=\"5c78638\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p data-path-to-node=\"21\"><span data-path-to-node=\"23,0\">Utilisez notre formulaire de contact pour recevoir un conseil adapt\u00e9 \u00e0 votre profil<\/span><span data-path-to-node=\"23,2\">.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-da96a4d elementor-widget elementor-widget-formidable\" data-id=\"da96a4d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"formidable.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"frm_forms  with_frm_style frm_style_style-formidable\" id=\"frm_form_2_container\" data-token=\"f68e70a1d89bb30f6add72a69f229533\">\n<form enctype=\"multipart\/form-data\" method=\"post\" class=\"frm-show-form \" id=\"form_contact\" data-token=\"f68e70a1d89bb30f6add72a69f229533\">\n<div class=\"frm_form_fields \">\n<fieldset>\n<legend class=\"frm_screen_reader\">Contact<\/legend>\r\n\r\n<div class=\"frm_fields_container\">\n<input type=\"hidden\" name=\"frm_action\" value=\"create\" \/>\n<input type=\"hidden\" name=\"form_id\" value=\"2\" \/>\n<input type=\"hidden\" name=\"frm_hide_fields_2\" id=\"frm_hide_fields_2\" value=\"\" \/>\n<input type=\"hidden\" name=\"form_key\" value=\"contact\" \/>\n<input type=\"hidden\" name=\"item_meta[0]\" value=\"\" \/>\n<input type=\"hidden\" id=\"frm_submit_entry_2\" name=\"frm_submit_entry_2\" value=\"1f828a350e\" \/><input type=\"hidden\" name=\"_wp_http_referer\" value=\"\/en\/wp-json\/wp\/v2\/pages\/25\" \/><div id=\"frm_field_7_container\" class=\"frm_form_field form-field  frm_required_field frm_top_container frm6 frm_first\">\r\n\t<label for=\"field_byugt\" id=\"field_byugt_label\" class=\"frm_primary_label\">Nom\r\n\t\t<span class=\"frm_required\" aria-hidden=\"true\">*<\/span>\r\n\t<\/label>\r\n\t<input type=\"text\" id=\"field_byugt\" name=\"item_meta[7]\" value=\"\"  data-reqmsg=\"Nom ne peut pas \u00eatre vide.\" aria-required=\"true\" data-invmsg=\"Nom est non valide\" aria-invalid=\"false\"  \/>\r\n\t\r\n\t\r\n<\/div>\n<div id=\"frm_field_8_container\" class=\"frm_form_field form-field  frm_required_field frm_top_container frm6\">\r\n\t<label for=\"field_ts684\" id=\"field_ts684_label\" class=\"frm_primary_label\">Pr\u00e9nom\r\n\t\t<span class=\"frm_required\" aria-hidden=\"true\">*<\/span>\r\n\t<\/label>\r\n\t<input type=\"text\" id=\"field_ts684\" name=\"item_meta[8]\" value=\"\"  data-reqmsg=\"Pr\u00e9nom ne peut pas \u00eatre vide.\" aria-required=\"true\" data-invmsg=\"Pr\u00e9nom est non valide\" aria-invalid=\"false\"  \/>\r\n\t\r\n\t\r\n<\/div>\n<div id=\"frm_field_9_container\" class=\"frm_form_field form-field  frm_required_field frm_top_container\">\r\n\t<label for=\"field_wjf9j\" id=\"field_wjf9j_label\" class=\"frm_primary_label\">E-mail\r\n\t\t<span class=\"frm_required\" aria-hidden=\"true\">*<\/span>\r\n\t<\/label>\r\n\t<input type=\"email\" id=\"field_wjf9j\" name=\"item_meta[9]\" value=\"\"  data-reqmsg=\"E-mail ne peut pas \u00eatre vide.\" aria-required=\"true\" data-invmsg=\"E-mail est non valide\" aria-invalid=\"false\"  \/>\r\n\t\r\n\t\r\n<\/div>\n<div id=\"frm_field_10_container\" class=\"frm_form_field form-field  frm_required_field frm_top_container\">\r\n\t<label for=\"field_rrz20\" id=\"field_rrz20_label\" class=\"frm_primary_label\">Message\r\n\t\t<span class=\"frm_required\" aria-hidden=\"true\">*<\/span>\r\n\t<\/label>\r\n\t<textarea name=\"item_meta[10]\" id=\"field_rrz20\" rows=\"5\"  placeholder=\"Veuillez d\u00e9crire votre demande le plus pr\u00e9cisement possible...\" data-reqmsg=\"Message ne peut pas \u00eatre vide.\" aria-required=\"true\" data-invmsg=\"Message is invalid\" aria-invalid=\"false\"  ><\/textarea>\r\n\t\r\n\t\r\n<\/div>\n<div id=\"frm_field_19_container\" class=\"frm_form_field form-field  frm_none_container\">\n\t<label for=\"g-recaptcha-response\" id=\"field_uzehl_label\" class=\"frm_primary_label\">Captcha\n\t\t<span class=\"frm_required\" aria-hidden=\"true\"><\/span>\n\t<\/label>\n\t<div  id=\"field_uzehl\" class=\"g-recaptcha\" data-sitekey=\"6LcAi9wsAAAAAAQdVFLXaPy1Vj1Tth63PDoqZN9q\" data-size=\"invisible\" data-theme=\"light\" data-callback=\"frmAfterRecaptcha\"><\/div>\n\t\n\t\n<\/div>\n<div id=\"frm_field_6_container\" class=\"frm_form_field form-field \">\r\n\t<div class=\"frm_submit frm_flex\">\r\n<button class=\"frm_button_submit\" type=\"submit\"  >Envoyer mon message<\/button>\r\n\r\n\r\n\r\n<\/div>\r\n<\/div>\n\t<input type=\"hidden\" name=\"item_key\" value=\"\" \/>\n\t\t\t<div id=\"frm_field_20_container\">\n\t\t\t<label for=\"field_q0xex\" >\n\t\t\t\tIf you are human, leave this field blank.\t\t\t<\/label>\n\t\t\t<input  id=\"field_q0xex\" type=\"text\" class=\"frm_form_field form-field frm_verify\" name=\"item_meta[20]\" value=\"\"  \/>\n\t\t<\/div>\n\t\t<input name=\"frm_state\" type=\"hidden\" value=\"eby4PQvb8L9bID7V86Vtp9dxzi07bOCpnNZAp4yADGs=\" \/><\/div>\n<\/fieldset>\n<\/div>\n\n<\/form>\n<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Quel rythme pour vos r\u00e9sultats ? Le secret de la transformation physique ne r\u00e9side pas dans le programme \u00ab\u00a0parfait\u00a0\u00bb, mais dans la r\u00e9gularit\u00e9. Pour un d\u00e9butant, l&rsquo;objectif est de construire une base solide sans s&rsquo;\u00e9puiser. Le meilleur programme est celui que vous pouvez int\u00e9grer durablement dans votre emploi du temps. Choisir sa M\u00e9thode Voici les [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","footnotes":""},"class_list":["post-25","page","type-page","status-publish","hentry","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Programmes - CoachUpFit<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez nos programmes d&#039;entra\u00eenement : Full Body pour d\u00e9butants, Half Body ou PPL. 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