{"id":45600,"date":"2020-05-20T11:40:33","date_gmt":"2020-05-20T09:40:33","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=45600"},"modified":"2025-11-17T16:34:36","modified_gmt":"2025-11-17T15:34:36","slug":"programme-musculation-prise-masse","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/programme-musculation-prise-masse\/","title":{"rendered":"Programme musculation prise de masse"},"content":{"rendered":"\n
\"Programme<\/figure>\n\n\n\n

Mis \u00e0 jour le 22\/05\/2025<\/em><\/strong><\/p>\n\n\n\n

Vous voulez un physique massif<\/strong> ? Suivez le programme musculation prise de masse afin de d\u00e9velopper votre masse musculaire<\/strong> et gagner en kilos de poids de corps<\/strong>.<\/p>\n\n\n\n

Pour \u00e9viter les erreurs, prendre trop de gras et rester focus sur la prise de masse<\/strong>, le programme musculation prise de masse vous donne les bases de l\u2019entra\u00eenement<\/strong> pour un maximum de r\u00e9sultat s: typologie d\u2019exercices, intensit\u00e9, fr\u00e9quence et dur\u00e9e de vos s\u00e9ances, et m\u00eame nutrition\u2026<\/p>\n\n\n\n

Ce programme prise de masse complet est d\u00e9clin\u00e9 par niveau, pour les pratiquants de musculation de d\u00e9butant \u00e0 confirm\u00e9 pour vous accompagner tout au long de votre prise de masse musculaire<\/strong> et m\u00eame apr\u00e8s.<\/p>\n\n\n\n

Sommaire :<\/strong>
> Quel est le meilleur programme pour une prise de masse ?<\/a><\/strong>
<\/a>\ud83d\udcaa Programme masse niveau d\u00e9butant = 3 s\u00e9ances<\/a>
\ud83d\udcaa Programme masse niveau confirm\u00e9 = 4 s\u00e9ances
<\/a>> Quel entra\u00eenement pour prendre de la masse musculaire ?<\/a>
> Prise de masse et nutrition, comment faire ?<\/a>
> Compl\u00e9ments alimentaires id\u00e9als en prise de masse<\/a><\/strong><\/p>\n\n\n\n


<\/p>\n\n\n\n

Quel est le meilleur programme pour une prise de masse ?<\/h2>\n\n\n\n

\ud83d\udcaa Le but d’un bon programme de prise de masse musculaire est de faire grossir les muscles<\/strong> et sollicite majoritairement les fibres de force dites \u00ab explosives \u00bb<\/strong>. <\/p>\n\n\n\n

Suivez nos recommandations d’entra\u00eenement et d’alimentation et vous pourrez obtenir des r\u00e9sultats d\u00e8s le premier mois<\/strong>.<\/p>\n\n\n\n

\ud83d\udc49 Nous vous proposons un programme en 2 phases<\/strong> pour tous les niveaux de pratiquant de musculation :<\/p>\n\n\n\n

\n
\n \n \n \n \n \n \n \n \n \n \n \n \n
Phase prise de masse<\/strong><\/th>\n Phase #1 : <\/strong>D\u00e9butant \u00e0 avanc\u00e9 (Jusqu\u2019\u00e0 1 an de pratique)<\/th>\n Phase #2 : <\/strong>Niveau confirm\u00e9 (+ d\u20191 an de pratique)<\/th>\n <\/tr>\n
Dur\u00e9e du programme<\/td>\n 4-6 semaines<\/strong><\/td>\n 4-6 semaines<\/strong><\/td>\n <\/tr>\n
Dur\u00e9e de la s\u00e9ance<\/td>\n 1H<\/strong><\/td>\n 1H10<\/strong><\/td>\n <\/tr>\n
Ratio d\u2019entra\u00eenement<\/td>\n 100% musculation<\/strong><\/td>\n 100% musculation<\/strong><\/td>\n <\/tr>\n
Fr\u00e9quence<\/td>\n 3 fois<\/strong> par semaine<\/td>\n 4 fois<\/strong> par semaine<\/td>\n <\/tr>\n
Repos<\/td>\n 1 jour sur 2<\/strong> et 48h le week-end<\/td>\n 1 jour sur 3<\/strong> et 48h le week-end<\/td>\n <\/tr>\n
Intensit\u00e9<\/td>\n Faible \u00e0 mod\u00e9r\u00e9e<\/strong><\/td>\n Tr\u00e8s forte<\/strong><\/td>\n <\/tr>\n
Techniques d\u2019intensit\u00e9<\/td>\n NON<\/td>\n OUI (Pyramidal)<\/td>\n <\/tr>\n
Charges<\/td>\n 50% lourdes \/ 50% mod\u00e9r\u00e9es<\/td>\n 80% lourdes \/ 20% mod\u00e9r\u00e9es<\/td>\n <\/tr>\n
Exercices<\/td>\n 80% de base \/ 20% isolation<\/td>\n 75% de base \/ 25% isolation<\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n <\/figure>\n<\/div>\n\n\n\n
\n
\n
Voir le programme d\u00e9butant<\/a><\/div>\n<\/div>\n\n\n\n
\n
Voir le programme athl\u00e8te avanc\u00e9<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n

Planning D\u00e9butant \u00e0 avanc\u00e9 : 3 s\u00e9ances \/ semaine<\/h3>\n\n\n\n
\n
\n \n \n \n \n \n \n \n \n \n
Jour de la semaine<\/strong><\/td>\n Muscles travaill\u00e9s<\/strong><\/td>\n <\/tr>\n
Jour 1<\/td>\n Pectoraux \u2013 \u00c9paules \u2013 Triceps<\/td>\n <\/tr>\n
Jour 2<\/td>\n Repos<\/td>\n <\/tr>\n
Jour 3<\/td>\n Quadriceps \u2013 Ischios \u2013 Mollets<\/td>\n <\/tr>\n
Jour 4<\/td>\n Repos<\/td>\n <\/tr>\n
Jour 5<\/td>\n Dorsaux \u2013 Biceps \u2013 Abdos<\/td>\n <\/tr>\n
Jour 6 et 7<\/td>\n Repos<\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n <\/figure>\n<\/div>\n\n\n\n
Voir le programme d\u00e9butant<\/a><\/div>\n\n\n\n

Planning Confirm\u00e9 \u00e0 expert : 4 s\u00e9ances\/ semaine<\/h3>\n\n\n\n
\n
\n \n \n \n \n \n \n \n \n \n
Jour de la semaine<\/strong><\/td>\n Muscles travaill\u00e9s<\/strong><\/td>\n <\/tr>\n
Jour 1<\/td>\n Dorsaux \u2013 Triceps<\/td>\n <\/tr>\n
Jour 2<\/td>\n \u00c9paules \u2013 Trap\u00e8zes \u2013 Abdos<\/td>\n <\/tr>\n
Jour 3<\/td>\n Repos<\/td>\n <\/tr>\n
Jour 4<\/td>\n Quadriceps \u2013 Ischios \u2013 Mollets<\/td>\n <\/tr>\n
Jour 5<\/td>\n Pectoraux \u2013 Biceps<\/td>\n <\/tr>\n
Jour 6 et 7<\/td>\n Repos<\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n <\/figure>\n<\/div>\n\n\n\n
Voir le programme avanc\u00e9<\/a><\/div>\n\n\n\n
\"\"<\/a><\/figure><\/div>\n\n\n\n

Programme Musculation Prise de Masse Fitadium<\/h2>\n\n\n\n

Programme masse niveau d\u00e9butant = 3 s\u00e9ances<\/h3>\n\n\n\n

Jour 1 : Pectoraux – \u00e9paules – triceps<\/h4>\n\n\n\n
\n
\n \n \n \n \n \n \n \n \n \n \n \n \n
Muscles<\/strong><\/td>\n Exercices<\/strong><\/td>\n Nombre de s\u00e9ries<\/strong><\/td>\n <\/tr>\n
Pectoraux<\/td>\n \u00c9chauffement<\/td>\n 5 mn de rameur<\/td>\n <\/tr>\n
 <\/td>\n \n \n D\u00e9velopp\u00e9 couch\u00e9 barre\n <\/a>\n <\/td>\n 4 x 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n D\u00e9velopp\u00e9 inclin\u00e9 halt\u00e8res\n <\/a>\n <\/td>\n 4 x 12 reps<\/td>\n <\/tr>\n
\u00c9paules<\/td>\n \n \n Pull over\n <\/a>\n <\/td>\n 4 x 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n D\u00e9velopp\u00e9 militaire barre\n <\/a>\n <\/td>\n 4 x 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n \u00c9l\u00e9vations lat\u00e9rales\n <\/a>\n <\/td>\n 4 x 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Rowing menton\n <\/a>\n <\/td>\n 4 x 12 reps<\/td>\n <\/tr>\n
Triceps<\/td>\n \n \n Extension poulie haute\n <\/a>\n <\/td>\n 4 x 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Kick back 1 bras\n <\/a>\n <\/td>\n 3 x 2 – 15 reps<\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n <\/figure>\n<\/div>\n\n\n\n

Jour 2 : Repos<\/h4>\n\n\n\n

Jour 3 : Quadriceps \/ Ischios \/ Mollets<\/h4>\n\n\n\n
\n
\n \n \n \n \n \n \n \n \n \n
Muscles<\/strong><\/td>\n Exercices<\/strong><\/td>\n Nombre de s\u00e9ries<\/strong><\/td>\n <\/tr>\n
Quadriceps<\/td>\n \u00c9chauffement<\/td>\n 10 minutes de v\u00e9lo<\/td>\n <\/tr>\n
 <\/td>\n \n \n Presse horizontale\n <\/a>\n <\/td>\n 4 x 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Leg extension\n <\/a>\n <\/td>\n 4 x 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Fentes statiques\n <\/a>\n <\/td>\n 3 x 2 – 12 reps<\/td>\n <\/tr>\n
Ischios<\/td>\n \n \n Leg curl\n <\/a>\n <\/td>\n 5 x 12 reps<\/td>\n <\/tr>\n
Mollets<\/td>\n \n \n Extensions debout\n <\/a>\n <\/td>\n 5 x 12 reps<\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n <\/figure>\n<\/div>\n\n\n\n

Jour 4 : repos<\/h4>\n\n\n\n

Jour 5 : Dorsaux \/ Biceps \/ Abdos<\/h4>\n\n\n\n
\n
\n \n \n \n \n \n \n \n \n \n \n \n \n
Muscle<\/strong><\/td>\n Exercices<\/strong><\/td>\n Nombre de s\u00e9ries<\/strong><\/td>\n <\/tr>\n
 <\/td>\n \u00c9chauffement<\/td>\n 5 minutes de rameur<\/td>\n <\/tr>\n
Dorsaux<\/td>\n \n \n Tractions nuque\n <\/a>\n <\/td>\n 4 x 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Tractions horizontales prise \u00e9troite\n <\/a>\n <\/td>\n 4 x 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Push down poulie haute\n <\/a>\n <\/td>\n 4 x 12 reps<\/td>\n <\/tr>\n
Biceps<\/td>\n \n \n Curl Z barre\n <\/a>\n <\/td>\n 4 x 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Curl altern\u00e9 assis halt\u00e8res\n <\/a>\n <\/td>\n 3 x 2 – 15 reps<\/td>\n <\/tr>\n
Abdos et obliques<\/td>\n \n \n Crunch\n <\/a>\n <\/td>\n 4 x 15 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Crunch twist couch\u00e9 au sol\n <\/a>\n <\/td>\n 4 x 20 reps<\/td>\n <\/tr>\n
Gainage<\/td>\n \n \n Planche avant\n <\/a>\n <\/td>\n 4 x 45 sec<\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n <\/figure>\n<\/div>\n\n\n\n

Jour 6 et 7 repos<\/h4>\n\n\n\n

<\/p>\n\n\n\n

Programme masse niveau confirm\u00e9 = 4 s\u00e9ances<\/h3>\n\n\n\n

Jour 1 : Dorsaux \/ Triceps<\/h4>\n\n\n\n
\n
\n \n \n \n \n \n \n \n \n \n \n \n
Muscles<\/strong><\/td>\n Exercices<\/strong><\/td>\n Nombre de s\u00e9ries<\/strong><\/td>\n <\/tr>\n
 <\/td>\n \u00c9chauffement<\/td>\n 5 minutes de rameur<\/td>\n <\/tr>\n
Dorsaux<\/td>\n \n \n Tractions 45\u00b0 prise \u00e9troite\n <\/a>\n <\/td>\n 6 (Pyramidal)<\/td>\n <\/tr>\n
 <\/td>\n \n \n Rowing pench\u00e9\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Push down poulie haute\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Tractions horizontales prise \u00e9troite\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n
Triceps<\/td>\n \n \n Couch\u00e9 barre au front\n <\/a>\n <\/td>\n 6 (Pyramidal)<\/td>\n <\/tr>\n
 <\/td>\n \n \n Dips\n <\/a>\n <\/td>\n 4 x max<\/td>\n <\/tr>\n
 <\/td>\n \n \n Corde poulie basse\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n <\/figure>\n<\/div>\n\n\n\n

Jour 2 : Epaules \/ Trap\u00e8zes \/ Abdos<\/h4>\n\n\n\n
\n
\n \n \n \n \n \n \n \n \n \n \n \n \n \n
 <\/td>\n Exercices<\/strong><\/td>\n Nombre de s\u00e9ries<\/strong><\/td>\n <\/tr>\n
Muscles<\/strong><\/td>\n \u00c9chauffement<\/td>\n 5 minutes de rameur<\/td>\n <\/tr>\n
\u00c9paules<\/td>\n \n \n D\u00e9velopp\u00e9 militaire barre\n <\/a>\n <\/td>\n 6 (Pyramidal)<\/td>\n <\/tr>\n
 <\/td>\n \n \n \u00c9l\u00e9vations lat\u00e9rales\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Pec deck invers\u00e9\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Rowing menton\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n
Trap\u00e8zes<\/td>\n \n \n Shrugs halt\u00e8res\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n
Abdos et obliques<\/td>\n \n \n Chaise romaine\n <\/a>\n <\/td>\n 4 x max<\/td>\n <\/tr>\n
 <\/td>\n \n \n Flexions lat\u00e9rales poulie haute\n <\/a>\n <\/td>\n 3 x 2 – 15<\/td>\n <\/tr>\n
Gainage<\/td>\n \n \n Planche avant\n <\/a>\n <\/td>\n 4 x 90 secondes<\/td>\n <\/tr>\n
 <\/td>\n \n \n Planche lat\u00e9rale\n <\/a>\n <\/td>\n 3 x 2 x 45 secondes<\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n <\/figure>\n<\/div>\n\n\n\n

Jour 3 : Repos<\/h4>\n\n\n\n

Jour 4 : Quadriceps \/ Ischios \/ Mollets<\/h4>\n\n\n\n
\n
\n \n \n \n \n \n \n \n \n \n \n \n \n
 <\/td>\n Exercices<\/strong><\/td>\n Nombre de s\u00e9ries<\/strong><\/td>\n <\/tr>\n
 <\/td>\n \u00c9chauffement<\/td>\n 10 minutes de v\u00e9lo<\/td>\n <\/tr>\n
Quadriceps<\/td>\n \n \n Squats\n <\/a>\n <\/td>\n 6 (Pyramidal)<\/td>\n <\/tr>\n
 <\/td>\n \n \n Leg extension\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Presse 45\u00b0\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Fentes avant dynamiques\n <\/a>\n <\/td>\n 4 x 20 reps<\/td>\n <\/tr>\n
Ischios<\/td>\n \n \n Leg curl couch\u00e9\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Deadlift jambes tendues\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n
Mollets<\/td>\n \n \n Extensions debout\n <\/a>\n <\/td>\n 6 x 15 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Extensions assis\n <\/a>\n <\/td>\n 4 x 15 reps<\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n <\/figure>\n<\/div>\n\n\n\n

Jour 5 : Pectoraux \/ Biceps<\/h4>\n\n\n\n
\n
\n \n \n \n \n \n \n \n \n \n \n \n
Muscles<\/strong><\/td>\n Exercices<\/strong><\/td>\n Nombre de s\u00e9ries<\/strong><\/td>\n <\/tr>\n
 <\/td>\n \u00c9chauffement<\/td>\n 5 minutes de rameur<\/td>\n <\/tr>\n
Pectoraux<\/td>\n \n \n D\u00e9velopp\u00e9 couch\u00e9 barre\n <\/a>\n <\/td>\n 6 (Pyramidal)<\/td>\n <\/tr>\n
 <\/td>\n \n \n D\u00e9velopp\u00e9 inclin\u00e9 halt\u00e8res\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n \u00c9cart\u00e9 inclin\u00e9\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Pec deck\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n
Biceps<\/td>\n \n \n Curl Z barre\n <\/a>\n <\/td>\n 6 (Pyramidal)<\/td>\n <\/tr>\n
 <\/td>\n \n \n Curl altern\u00e9 assis halt\u00e8res\n <\/a>\n <\/td>\n 4 x 20 reps<\/td>\n <\/tr>\n
 <\/td>\n \n \n Curl c\u00e2bles vis-\u00e0-vis\n <\/a>\n <\/td>\n 4 x 8 \u00e0 12 reps<\/td>\n <\/tr>\n <\/tbody>\n <\/table>\n <\/figure>\n<\/div>\n\n\n\n

Jour 6 et 7 : repos<\/h4>\n\n\n\n

<\/p>\n\n\n\n

<\/p>\n\n\n

\n \"\"\n\n \"\"\n\n<\/div>\n\n\n\n

Retrouvez nos conseils en vid\u00e9o :<\/strong><\/p>\n\n\n\n

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