---
title: "Programme full body pour sécher"
description: "Une architecture full body pensée pour la sèche Ce programme repose sur une logique cohérente pour une phase de sèche : 3 séances full body par semaine avec un travail de l’ensemble des grands schémas moteurs à chaque entraînement (dominante genou, dominante hanche, poussée, tirage, gainage), puis un bloc de conditioning court en fin de séance. Ce choix est pertinent car il maintient une fréquence élevée de stimulation musculaire tout en restant compatible avec la récupération d’un pratiquant débutant ou intermédiaire en déficit énergétique. Le full body est classiquement structuré en 2 à 3 séances hebdomadaires, avec des séances composées […]"
url: "https://protealpes.com/programme-full-body-pour-secher/"
author: "Aymeric et Guillaume"
date: "2026-03-11T14:28:48+02:00"
modified: "2026-03-23T11:44:47+02:00"
lang: "fr_FR"
categories: ["Musculation"]
---

# Programme full body pour sécher

#### Objectif & niveau

 Objectif Hypertrophie (prise de masse) Force Sèche / maintien Endurance musculaire Puissance Fonctionnel 

 Niveau Débutant (0–6 mois) Intermédiaire Avancé 

 

 

#### Fréquence & durée

 Séances / semaine 2 3 4 5 6 

 Durée séance (min) 30 45 60 75 90 

 Durée programme (sem.) 4 8 12 24 

 

 

#### Matériel & lieu

 Lieu Peu importe Domicile Salle Extérieur 

 Matériel  Tout cocher  Bandes TRX Haltères Kettlebell Barre Poulie Machines Anneaux 

 

 

 

#### Structure du programme

 Type de split Automatique (selon fréquence) Full Body Upper / Lower PPL (Push / Pull / Legs) 

 

 

  Options avancées#### Préférences & contraintes

 Muscles à prioriser (séparés par des virgules) 

 Muscles à maintenir (virgules) 

 

 Exercices à éviter (virgules) 

 Tolérance fatigue Faible Moyenne Haute 

 

 Charge sport d'endurance Aucune Faible Moyenne Forte 

    Éviter charge axiale (dos)  

 

 

  Générer mon programme

Génération du programme…

 

 Régénérer (autre variante) Seed : 24680 

**Objectif:** fat\_loss | **Niveau:** beginner | **Template:** full\_body

*Full Body sèche : 3 séances/semaine, focus maintien de force/masse + finishers courts. Garder 1-2 reps en réserve la plupart du temps. Objectif sèche : préserver force/masse maigre via composés, volume modéré à élevé, et finishers courts à faible interférence.*

**SFI** = indice de fatigue systémique (charge globale de la séance). **RIR** = répétitions en réserve (marge avant échec, ex. RIR 2 = 2 reps avant l'échec).

 

  Semaine 1 2 3 4 5 6 7 8 Full Body ASFI 58 · ~62 min · 18 séries · 27 min repos · 14 min sous tension

 ![Presse à cuisses (pieds serrés) - Presse avec stance étroit. Accent quadriceps.](https://protealpes.com/wp-content/uploads/2026/03/leg-press-narrow.webp) Presse à cuisses (pieds serrés) Presse avec stance étroit. Accent quadriceps. 3 × 8–12 reps, repos 120 s, RIR 3  Autre 

 

 ![Soulevé de terre roumain (à la barre) - Hinge hanche barre, genoux semi-fléchis. Accent ischios.](https://protealpes.com/wp-content/uploads/2026/03/romanian-dead-lift.webp) Soulevé de terre roumain (à la barre) Hinge hanche barre, genoux semi-fléchis. Accent ischios. 3 × 6–10 reps, repos 120 s, RIR 3  Autre 

 

 ![Tirage poitrine prise large - Tirage vertical à la poulie, prise large pronation. Accent grand dorsal supérieur.](https://protealpes.com/wp-content/uploads/2026/03/lat-pulll-down.webp) Tirage poitrine prise large Tirage vertical à la poulie, prise large pronation. Accent grand dorsal supérieur. 3 × 8–12 reps, repos 90 s, RIR 3  Autre 

 

 ![Presse pectorale - Machine chest press.](https://protealpes.com/wp-content/uploads/2026/03/machine-press-chest.webp) Presse pectorale Machine chest press. 3 × 8–12 reps, repos 90 s, RIR 3  Autre 

 

 ![Presse Pallof (debout) - Anti-rotation câble debout.](https://protealpes.com/wp-content/uploads/2026/03/Presse-Pallof.webp) Presse Pallof (debout) Anti-rotation câble debout. 2 × 10–15 reps, repos 45 s, RIR 3  Autre 

 

 ![Intervalles sur assault bike - Sprints sur vélo à résistance air.](https://protealpes.com/wp-content/uploads/2026/03/assault-bike.webp) Intervalles sur assault bike Sprints sur vélo à résistance air. 4 × 20–30 reps, repos 60 s, RIR 3  Autre 

 

 

 

Full Body BSFI 60 · ~63 min · 18 séries · 27 min repos · 14 min sous tension

 ![Hack squat - Squat guidé machine inclinée. Accent quadriceps.](https://protealpes.com/wp-content/uploads/2026/03/hack-squat.webp) Hack squat Squat guidé machine inclinée. Accent quadriceps. 3 × 8–12 reps, repos 120 s, RIR 3  Autre 

 

 ![Poussée de hanches (barre) - Hip thrust barre sur bassin. Accent fessiers maximal.](https://protealpes.com/wp-content/uploads/2026/03/hip-thrust-barbell.webp) Poussée de hanches (barre) Hip thrust barre sur bassin. Accent fessiers maximal. 3 × 8–12 reps, repos 120 s, RIR 3  Autre 

 

 ![Mollets assis - Plantarflexion genoux fléchis.](https://protealpes.com/wp-content/uploads/2026/03/plantar-flexion.webp) Mollets assis Plantarflexion genoux fléchis. 2 × 10–15 reps, repos 60 s, RIR 3  Autre 

 

 ![Presse d'épaule à la machine - Presse verticale guidée.](https://protealpes.com/wp-content/uploads/2026/03/shoulder-press-machine.webp) Presse d'épaule à la machine Presse verticale guidée. 3 × 8–12 reps, repos 90 s, RIR 3  Autre 

 

 ![Tirage horizontal avec poulie - Tirage câble assis, dos droit. Travail dorsaux et rhomboïdes.](https://protealpes.com/wp-content/uploads/2026/03/seated-cable-row.webp) Tirage horizontal avec poulie Tirage câble assis, dos droit. Travail dorsaux et rhomboïdes. 3 × 8–12 reps, repos 90 s, RIR 3  Autre 

 

 ![Cordes ondulatoires - Ondulations avec cordes lourdes.](https://protealpes.com/wp-content/uploads/2026/03/battle-ropes.webp) Cordes ondulatoires Ondulations avec cordes lourdes. 4 × 20–30 reps, repos 60 s, RIR 3  Autre 

 

 

 

Full Body CSFI 60 · ~58 min · 18 séries · 22 min repos · 14 min sous tension

 ![Tirage vertical assisté à la machine - Traction verticale avec assistance mécanique. Adapté débutants.](https://protealpes.com/wp-content/uploads/2026/03/Assisted-pull-up.webp) Tirage vertical assisté à la machine Traction verticale avec assistance mécanique. Adapté débutants. 3 × 8–12 reps, repos 90 s, RIR 3  Autre 

 

 ![extension de jambe (machine) - Extension genou isolée. Sollicite quadriceps.](https://protealpes.com/wp-content/uploads/2026/03/Leg-extension-machine.webp) extension de jambe (machine) Extension genou isolée. Sollicite quadriceps. 3 × 10–15 reps, repos 60 s, RIR 3  Autre 

 

 ![Extensions triceps à la poulie (cable) - Pushdown câble.](https://protealpes.com/wp-content/uploads/2026/03/Pushdown-cable.webp) Extensions triceps à la poulie (cable) Pushdown câble. 2 × 10–15 reps, repos 60 s, RIR 3  Autre 

 

 ![Tirage de câble entre les jambes - Pull-through poulie basse.](https://protealpes.com/wp-content/uploads/2026/03/Cable-pull-through.webp) Tirage de câble entre les jambes Pull-through poulie basse. 3 × 10–15 reps, repos 90 s, RIR 3  Autre 

 

 ![Tirage à la poulie buste penché à un bras (anti-rotation) - Row unilatéral buste penché.](https://protealpes.com/wp-content/uploads/2026/03/Single-arm-cable-row.webp) Tirage à la poulie buste penché à un bras (anti-rotation) Row unilatéral buste penché. 3 × 8–12 reps, repos 75 s, RIR 3  Autre 

 

 ![Wall ball (ou Wall ball shot) - Squat puis lancer ballon mur.](https://protealpes.com/wp-content/uploads/2026/03/Wall-ball-throw.webp) Wall ball (ou Wall ball shot) Squat puis lancer ballon mur. 4 × 10–15 reps, repos 60 s, RIR 3  Autre 

 

 

 

 

#### Règles de progression

- Sur les exercices de musculation : augmenter d'abord les répétitions dans la fourchette. Quand le haut de fourchette est atteint sur toutes les séries au RIR cible, augmenter la charge d'environ 2 à 5%.
- En sèche : si la performance chute nettement (fatigue/sommeil), maintenir la charge et réduire 1 série sur les gros mouvements la semaine suivante.
- Semaine 7 : deload (volume réduit) avant de repartir plus lourd en semaine 8.

 

 

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## Une architecture full body pensée pour la sèche

Ce programme repose sur une logique cohérente pour une phase de sèche : **3 séances full body par semaine** avec un travail de l’ensemble des grands schémas moteurs à chaque entraînement (dominante genou, dominante hanche, poussée, tirage, gainage), puis un **bloc de conditioning court** en fin de séance.

Ce choix est pertinent car il maintient une fréquence élevée de stimulation musculaire tout en restant compatible avec la récupération d’un pratiquant débutant ou intermédiaire en déficit énergétique. Le full body est classiquement structuré en **2 à 3 séances hebdomadaires**, avec des séances composées de mouvements globaux et une logique de développement harmonieux.

Le parti pris central n’est pas de “faire du cardio à la place de la musculation”, mais de **préserver le signal musculaire** (force, tension mécanique, coordination) tout en augmentant la dépense énergétique.

C’est exactement ce qu’on attend d’un bon [programme de sèche](https://protealpes.com/seche/programme-4-semaines/) : conserver un maximum de masse maigre et de performance, tout en améliorant la densité de travail.

## Une sélection d’exercices guidée par la sécurité, la couverture motrice et la densité

La construction des séances repose sur un arbitrage technique intéressant : les exercices sont majoritairement choisis sur **machines, câbles et variantes stables**, ce qui réduit la complexité motrice et permet de garder une exécution propre même quand la fatigue s'accentue. C’est particulièrement pertinent en période de sèche, où la récupération est moins optimale.

La séance A associe par exemple une **presse à cuisses** (dominante quadriceps) et un **soulevé de terre roumain à la barre** (ischios/fessiers), puis un duo **presse pectorale / tirage vertical prise large**, complété par une **pallof press** (anti-rotation) et des **intervalles sur assault bike**. Cette structure couvre déjà les besoins essentiels : bas du corps, chaîne postérieure, poussée, tirage, gainage, puis composante énergétique.

La séance B suit la même logique avec un autre angle biomécanique : **hack squat**, **hip thrust barre**, **presse d’épaule machine**, **rowing poulie assis**, mollets, puis **battle ropes**. La séance C complète l’ensemble avec des exercices plus ciblés et un peu plus “métaboliques” : **leg extension**, **cable pull-through**, **tractions assistées machine**, **rowing unilatéral anti-rotation**, **triceps à la poulie**, puis **wall ball**.

Ce montage n’est pas anodin. Il permet de répartir la fatigue sur la semaine en évitant de répéter exactement les mêmes contraintes articulaires, tout en gardant une couverture complète des patrons moteurs.

Le full body “volume” s’appuie souvent sur des plages de répétitions plus élevées (8–15 reps) pour accentuer le stress métabolique, ce qui correspond bien à une phase de sèche, à condition de modérer les charges et de contrôler la technique.

 ![protéines sans surce](https://protealpes.com/wp-content/uploads/2025/08/proteines-muscu.webp) 

### Protéines sans sucres haute gamme

- Microfiltration à froid
- Digestibilité optimale
- Goût non sucré
- Sans substances dopantes
- Sans gluten

 

 [Découvrir la whey sans sucres](https://protealpes.com/categorie/whey-proteine/gamme-sans-sucre-ajoutee/) 

 

 

 

## Les partis pris techniques : maintien de la force, contrôle de la fatigue, conditioning intelligent

Le programme n’a pas été conçu comme un circuit “brûle-calories” improvisé. Il suit une logique de **progression structurée sur 8 semaines**, avec une gestion fine de la proximité de l’échec (RIR), du volume et d’un deload.

La progression commence avec une **semaine d’installation** (RIR plus conservateur), ce qui permet de stabiliser les repères techniques. Ensuite, la charge d’entraînement augmente via une **double progression** : d’abord les répétitions dans la fourchette cible, puis la charge quand le haut de fourchette est atteint. Le cycle prévoit aussi une **montée de stimulus** (certaines séries supplémentaires sur les mouvements principaux), une phase plus ambitieuse sur la proximité de l’échec, puis une **semaine 7 allégée (deload)** avant une semaine 8 plus orientée consolidation (plages plus basses sur certains mouvements clés).

Ce point est important : en sèche, l’erreur fréquente est de cumuler [déficit calorique](https://protealpes.com/seche/deficit-calorique/), volume élevé, cardio mal placé et entraînement à l’échec trop fréquent. Ici, le programme évite ce piège. 

Il maintient un noyau de mouvements de base pour préserver la performance, mais les finishers (assault bike, battle ropes, wall ball) sont **courts, cadrés et placés en fin de séance**. Le conditioning devient un outil de densité et de dépense, sans perturber la qualité des séries de musculation.

Le choix du gainage anti-rotation et anti-extension (pallof, contrôle du tronc) est également judicieux : en phase de sèche, la fatigue périphérique et la baisse de disponibilité énergétique peuvent dégrader la posture et le contrôle moteur. Renforcer le tronc de manière fonctionnelle sécurise l’exécution des patterns lourds (presse, hip hinge, tirages).

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## Pourquoi ce programme est scientifiquement pertinent en sèche

La pertinence de ce format est bien alignée avec la littérature. D’abord, sur la **fréquence d’entraînement**, la méta-analyse de **Brad Jon Schoenfeld, Jozo Grgic et James Krieger** (*How many times per week should a muscle be trained to maximize muscle hypertrophy?*, 2019) montre que la fréquence, à volume égal, n’a pas d’effet majeur sur l’hypertrophie ; autrement dit, l’intérêt du 3 séances/semaine vient surtout de la **meilleure répartition du volume**, de la qualité d’exécution et de la récupération pratique, ce qui est précisément le parti pris de ce programme.

Ensuite, la notion de **volume hebdomadaire** est centrale. La méta-analyse de **Schoenfeld, Ogborn et Krieger** (*Dose-response relationship between weekly resistance training volume and increases in muscle mass*, 2017) met en évidence une relation dose-réponse entre le volume et l’hypertrophie. Le programme exploite ce principe sans excès : assez de séries pour maintenir un bon stimulus musculaire, mais sans volume “bodybuilding split” difficile à récupérer en déficit calorique.

Sur la **proximité de l’échec**, la méta-analyse de **Jozo Grgic et al.** (*Effects of resistance training performed to repetition failure or non-failure…*, 2022) conclut que l’échec musculaire n’est pas indispensable pour progresser en force et hypertrophie. Cela justifie parfaitement l’usage de **RIR pilotés** dans ce programme : stimulus élevé, mais fatigue mieux maîtrisée.

Enfin, sur la sèche elle-même, la méta-analyse de **Ahmad Binmahfoz et al.** (*Effect of resistance exercise on body composition, muscle strength and cardiometabolic health during dietary weight loss…*, 2025) montre que l’ajout de musculation pendant une restriction énergétique aide à **mieux préserver la masse maigre** et la force, tout en améliorant la perte de masse grasse par rapport au régime seul. C’est exactement la fonction de ce programme.

Le bloc conditioning est également bien calibré au regard des données sur l’entraînement concurrent. Les travaux de **Jacob M. Wilson et al.** (2012) et de **Tommy R. Lundberg et al.** (2022) rappellent que l’interférence dépend du type de cardio, de sa fréquence et de sa durée, avec un signal plus défavorable quand le volume aérobie est trop élevé (et souvent plus marqué avec la course). Ici, le choix de finishers courts sur vélo, cordes ou wall ball limite ce risque.

En résumé, ce programme full body sèche 3 séances est techniquement solide parce qu’il cherche un **équilibre rare mais essentiel** : conserver la tension mécanique et la force, maintenir une fréquence utile, contrôler la fatigue, et ajouter juste assez de conditioning pour améliorer la dépense énergétique sans dégrader le travail musculaire.

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*Source : [protealpes.com](https://protealpes.com/programme-full-body-pour-secher/)*