[{"data":1,"prerenderedAt":2080},["ShallowReactive",2],{"post-programme-calisthenics-pdf-gratuit":3},{"id":4,"title":5,"author":6,"authors":7,"badge":13,"body":15,"categorie":6,"date":2044,"description":2045,"extension":2046,"image":2047,"meta":2049,"navigation":2074,"path":2075,"seo":2076,"slug":2077,"stem":2078,"__hash__":2079},"posts_fr/fr/blog/programme-calisthenics-pdf-gratuit.md","Programme Calisthenics PDF Gratuit : Le Plan Complet 8 Semaines",null,[8],{"name":9,"to":10,"avatar":11},"William G","https://www.williamgaonarch.fr",{"src":12},"https://i.pravatar.cc/128?u=calisthenics",{"label":14},"Calisthenics",{"type":16,"value":17,"toc":1993},"minimark",[18,23,36,39,45,57,60,64,69,72,78,81,85,172,174,178,182,210,214,298,300,303,307,311,325,330,430,434,523,527,599,601,605,616,620,691,695,704,776,780,855,859,930,932,936,947,951,1022,1026,1098,1102,1174,1176,1180,1191,1194,1221,1223,1227,1231,1264,1268,1293,1297,1331,1335,1359,1361,1365,1368,1372,1375,1379,1382,1386,1389,1393,1396,1438,1440,1444,1450,1454,1464,1472,1477,1497,1506,1512,1516,1601,1603,1607,1614,1618,1624,1630,1634,1679,1689,1691,1695,1779,1781,1785,1789,1792,1796,1799,1803,1806,1810,1813,1817,1820,1822,1826,1880,1882,1886,1929,1931,1935,1941,1973,1980,1985],[19,20,22],"h2",{"id":21},"programme-calisthenics-pdf-gratuit-tout-ce-que-vous-cherchez-ici","Programme calisthenics PDF gratuit : tout ce que vous cherchez, ici",[24,25,26,27,31,32,35],"p",{},"Vous cherchez un ",[28,29,30],"strong",{},"programme calisthenics PDF gratuit"," que vous pouvez télécharger et suivre dès aujourd'hui ? Vous êtes au bon endroit. Ce guide vous donne un programme complet sur ",[28,33,34],{},"8 semaines",", du niveau débutant au niveau avancé, avec des séances détaillées et une progression scientifique.",[24,37,38],{},"La calisthenics est la discipline la plus accessible au monde : votre poids du corps, un sol, et optionnellement une barre de traction. Pas d'abonnement. Pas de matériel coûteux. Des résultats réels.",[24,40,41,44],{},[28,42,43],{},"TL;DR"," : Programme 8 semaines · 3-5 séances/semaine · 30-50 min par séance · Débutant à avancé · Poids du corps uniquement (barre optionnelle). Suivez votre progression avec RPGFitness pour rester motivé.",[46,47,51],"callout",{"color":48,"icon":49,"to":50},"primary","i-heroicons-arrow-down-tray","#programme-complet",[24,52,53,56],{},[28,54,55],{},"Accéder au programme complet"," — 8 semaines · 20 exercices · 100% gratuit",[58,59],"hr",{},[19,61,63],{"id":62},"pourquoi-choisir-la-calisthenics","Pourquoi choisir la calisthenics ?",[65,66,68],"h3",{"id":67},"les-avantages-scientifiquement-prouvés","Les avantages scientifiquement prouvés",[24,70,71],{},"Pendant des décennies, les gens pensaient que seules les barres et les haltères pouvaient construire du muscle. La recherche moderne a définitivement mis fin à ce mythe.",[24,73,74,77],{},[28,75,76],{},"L'entraînement au poids du corps produit des gains de force et de masse musculaire comparables aux poids libres",", à condition d'appliquer le principe de surcharge progressive — c'est-à-dire augmenter régulièrement la difficulté.",[24,79,80],{},"La différence clé : en calisthenics, on progresse en rendant les exercices plus difficiles (pompes classiques → pompes déclinées → pompes à une main) plutôt qu'en augmentant les charges.",[65,82,84],{"id":83},"les-5-raisons-de-choisir-la-calisthenics","Les 5 raisons de choisir la calisthenics",[86,87,88,103],"table",{},[89,90,91],"thead",{},[92,93,94,98,100],"tr",{},[95,96,97],"th",{},"Avantage",[95,99,14],{},[95,101,102],{},"Salle de sport",[104,105,106,120,133,146,159],"tbody",{},[92,107,108,114,117],{},[109,110,111],"td",{},[28,112,113],{},"Coût",[109,115,116],{},"0 à 50€ (barre)",[109,118,119],{},"400-600€/an",[92,121,122,127,130],{},[109,123,124],{},[28,125,126],{},"Accessibilité",[109,128,129],{},"Partout, 24h/24",[109,131,132],{},"Horaires limités",[92,134,135,140,143],{},[109,136,137],{},[28,138,139],{},"Mobilité",[109,141,142],{},"Excellente",[109,144,145],{},"Limitée",[92,147,148,153,156],{},[109,149,150],{},[28,151,152],{},"Maîtrise du corps",[109,154,155],{},"Supérieure",[109,157,158],{},"Bonne",[92,160,161,166,169],{},[109,162,163],{},[28,164,165],{},"Équipement",[109,167,168],{},"Aucun requis",[109,170,171],{},"Machines",[58,173],{},[19,175,177],{"id":176},"comment-utiliser-ce-programme-calisthenics-pdf","Comment utiliser ce programme calisthenics PDF",[65,179,181],{"id":180},"avant-de-commencer","Avant de commencer",[183,184,185,192,198,204],"ol",{},[186,187,188,191],"li",{},[28,189,190],{},"Évaluez votre niveau"," : Pouvez-vous faire 5 pompes d'affilée ? 10 squats ? Si oui → Semaine 1. Si non → Commencez par les variantes débutant.",[186,193,194,197],{},[28,195,196],{},"Planifiez vos jours"," : Choisissez 3 à 5 jours fixes par semaine. La régularité prime sur l'intensité.",[186,199,200,203],{},[28,201,202],{},"Téléchargez/imprimez"," : Ce programme fonctionne aussi bien sur papier qu'en version numérique.",[186,205,206,209],{},[28,207,208],{},"Installez RPGFitness"," : Pour tracker votre progression, gagner de l'XP à chaque séance et rester motivé sur 8 semaines.",[65,211,213],{"id":212},"structure-du-programme","Structure du programme",[86,215,216,232],{},[89,217,218],{},[92,219,220,223,226,229],{},[95,221,222],{},"Phase",[95,224,225],{},"Semaines",[95,227,228],{},"Niveau",[95,230,231],{},"Volume",[104,233,234,250,266,282],{},[92,235,236,241,244,247],{},[109,237,238],{},[28,239,240],{},"Fondamentaux",[109,242,243],{},"1-2",[109,245,246],{},"Débutant",[109,248,249],{},"3x/semaine",[92,251,252,257,260,263],{},[109,253,254],{},[28,255,256],{},"Développement",[109,258,259],{},"3-4",[109,261,262],{},"Intermédiaire",[109,264,265],{},"4x/semaine",[92,267,268,273,276,279],{},[109,269,270],{},[28,271,272],{},"Intensification",[109,274,275],{},"5-6",[109,277,278],{},"Avancé",[109,280,281],{},"4-5x/semaine",[92,283,284,289,292,295],{},[109,285,286],{},[28,287,288],{},"Maîtrise",[109,290,291],{},"7-8",[109,293,294],{},"Avancé+",[109,296,297],{},"5x/semaine",[58,299],{},[24,301,302],{},"{#programme-complet}",[19,304,306],{"id":305},"programme-calisthenics-pdf-8-semaines-complètes","Programme calisthenics PDF — 8 semaines complètes",[65,308,310],{"id":309},"semaine-1-2-fondamentaux-débutant","● SEMAINE 1-2 : Fondamentaux débutant",[24,312,313,316,317,320,321,324],{},[28,314,315],{},"Objectif"," : Apprendre les mouvements de base avec une technique parfaite.\n",[28,318,319],{},"Fréquence"," : 3 jours/semaine (ex : lundi - mercredi - vendredi)\n",[28,322,323],{},"Durée"," : 30-35 minutes",[326,327,329],"h4",{"id":328},"séance-a-haut-du-corps","Séance A — Haut du corps",[86,331,332,351],{},[89,333,334],{},[92,335,336,339,342,345,348],{},[95,337,338],{},"Exercice",[95,340,341],{},"Séries",[95,343,344],{},"Reps",[95,346,347],{},"Repos",[95,349,350],{},"Variante débutant",[104,352,353,370,384,399,415],{},[92,354,355,358,361,364,367],{},[109,356,357],{},"Pompes classiques",[109,359,360],{},"3",[109,362,363],{},"8-10",[109,365,366],{},"60s",[109,368,369],{},"Pompes sur les genoux",[92,371,372,375,377,379,381],{},[109,373,374],{},"Dips sur chaise",[109,376,360],{},[109,378,363],{},[109,380,366],{},[109,382,383],{},"Dips jambes pliées",[92,385,386,389,391,394,396],{},[109,387,388],{},"Pike push-ups",[109,390,360],{},[109,392,393],{},"6-8",[109,395,366],{},[109,397,398],{},"Pike push-ups sur genoux",[92,400,401,404,406,409,412],{},[109,402,403],{},"Planche",[109,405,360],{},[109,407,408],{},"20 sec",[109,410,411],{},"45s",[109,413,414],{},"Planche sur genoux",[92,416,417,420,422,425,427],{},[109,418,419],{},"Superman",[109,421,360],{},[109,423,424],{},"12",[109,426,411],{},[109,428,429],{},"—",[326,431,433],{"id":432},"séance-b-bas-du-corps-core","Séance B — Bas du corps + Core",[86,435,436,450],{},[89,437,438],{},[92,439,440,442,444,446,448],{},[95,441,338],{},[95,443,341],{},[95,445,344],{},[95,447,347],{},[95,449,350],{},[104,451,452,468,483,497,510],{},[92,453,454,457,460,463,465],{},[109,455,456],{},"Squats poids du corps",[109,458,459],{},"4",[109,461,462],{},"15-20",[109,464,366],{},[109,466,467],{},"Squats avec appui",[92,469,470,473,475,478,480],{},[109,471,472],{},"Fentes avant",[109,474,360],{},[109,476,477],{},"10/jambe",[109,479,366],{},[109,481,482],{},"Fentes courtes",[92,484,485,488,490,493,495],{},[109,486,487],{},"Glute bridge",[109,489,360],{},[109,491,492],{},"15",[109,494,411],{},[109,496,429],{},[92,498,499,501,503,506,508],{},[109,500,403],{},[109,502,360],{},[109,504,505],{},"20-30 sec",[109,507,411],{},[109,509,414],{},[92,511,512,515,517,519,521],{},[109,513,514],{},"Crunchs",[109,516,360],{},[109,518,492],{},[109,520,411],{},[109,522,429],{},[326,524,526],{"id":525},"séance-c-full-body","Séance C — Full body",[86,528,529,541],{},[89,530,531],{},[92,532,533,535,537,539],{},[95,534,338],{},[95,536,341],{},[95,538,344],{},[95,540,347],{},[104,542,543,555,566,576,588],{},[92,544,545,548,550,553],{},[109,546,547],{},"Pompes",[109,549,360],{},[109,551,552],{},"10",[109,554,366],{},[92,556,557,560,562,564],{},[109,558,559],{},"Squats",[109,561,360],{},[109,563,492],{},[109,565,366],{},[92,567,568,570,572,574],{},[109,569,374],{},[109,571,360],{},[109,573,552],{},[109,575,366],{},[92,577,578,581,583,586],{},[109,579,580],{},"Fentes marchées",[109,582,360],{},[109,584,585],{},"8/jambe",[109,587,366],{},[92,589,590,592,594,597],{},[109,591,403],{},[109,593,360],{},[109,595,596],{},"25 sec",[109,598,411],{},[58,600],{},[65,602,604],{"id":603},"semaine-3-4-développement-intermédiaire","● SEMAINE 3-4 : Développement intermédiaire",[24,606,607,609,610,612,613,615],{},[28,608,315],{}," : Augmenter le volume, introduire des variantes plus difficiles.\n",[28,611,319],{}," : 4 jours/semaine\n",[28,614,323],{}," : 35-40 minutes",[326,617,619],{"id":618},"séance-a-haut-du-corps-poussée","Séance A — Haut du corps (poussée)",[86,621,622,634],{},[89,623,624],{},[92,625,626,628,630,632],{},[95,627,338],{},[95,629,341],{},[95,631,344],{},[95,633,347],{},[104,635,636,647,659,670,680],{},[92,637,638,640,642,645],{},[109,639,357],{},[109,641,459],{},[109,643,644],{},"12-15",[109,646,366],{},[92,648,649,652,654,657],{},[109,650,651],{},"Pompes déclinées (pieds surélevés)",[109,653,360],{},[109,655,656],{},"8-12",[109,658,366],{},[92,660,661,663,665,668],{},[109,662,374],{},[109,664,459],{},[109,666,667],{},"10-12",[109,669,366],{},[92,671,672,674,676,678],{},[109,673,388],{},[109,675,360],{},[109,677,363],{},[109,679,366],{},[92,681,682,684,686,689],{},[109,683,403],{},[109,685,360],{},[109,687,688],{},"35 sec",[109,690,411],{},[326,692,694],{"id":693},"séance-b-dos-biceps","Séance B — Dos + Biceps",[696,697,698],"blockquote",{},[24,699,700,703],{},[28,701,702],{},"Note"," : Cette séance nécessite une barre de traction (ou un équivalent : barre de porte, barre dans un parc, dessous d'une table solide pour les rows inversés).",[86,705,706,718],{},[89,707,708],{},[92,709,710,712,714,716],{},[95,711,338],{},[95,713,341],{},[95,715,344],{},[95,717,347],{},[104,719,720,733,744,755,765],{},[92,721,722,725,727,730],{},[109,723,724],{},"Pull-ups (ou rows inversés)",[109,726,459],{},[109,728,729],{},"5-8",[109,731,732],{},"90s",[92,734,735,738,740,742],{},[109,736,737],{},"Rows inversés",[109,739,360],{},[109,741,667],{},[109,743,366],{},[92,745,746,749,751,753],{},[109,747,748],{},"Chin-ups (ou rows prise supine)",[109,750,360],{},[109,752,729],{},[109,754,732],{},[92,756,757,759,761,763],{},[109,758,419],{},[109,760,360],{},[109,762,492],{},[109,764,411],{},[92,766,767,769,771,774],{},[109,768,403],{},[109,770,360],{},[109,772,773],{},"40 sec",[109,775,411],{},[326,777,779],{"id":778},"séance-c-jambes-core","Séance C — Jambes + Core",[86,781,782,794],{},[89,783,784],{},[92,785,786,788,790,792],{},[95,787,338],{},[95,789,341],{},[95,791,344],{},[95,793,347],{},[104,795,796,808,820,831,843],{},[92,797,798,801,803,805],{},[109,799,800],{},"Squats bulgares (1 pied sur chaise)",[109,802,360],{},[109,804,477],{},[109,806,807],{},"75s",[92,809,810,813,815,818],{},[109,811,812],{},"Glute bridge unilatéral",[109,814,360],{},[109,816,817],{},"12/jambe",[109,819,366],{},[92,821,822,825,827,829],{},[109,823,824],{},"Fentes sautées",[109,826,360],{},[109,828,585],{},[109,830,807],{},[92,832,833,836,838,841],{},[109,834,835],{},"Mountain climbers",[109,837,360],{},[109,839,840],{},"30 sec",[109,842,411],{},[92,844,845,848,850,853],{},[109,846,847],{},"Planche latérale",[109,849,360],{},[109,851,852],{},"25 sec/côté",[109,854,411],{},[326,856,858],{"id":857},"séance-d-full-body-intensif","Séance D — Full body intensif",[86,860,861,873],{},[89,862,863],{},[92,864,865,867,869,871],{},[95,866,338],{},[95,868,341],{},[95,870,344],{},[95,872,347],{},[104,874,875,885,896,907,918],{},[92,876,877,879,881,883],{},[109,878,547],{},[109,880,459],{},[109,882,424],{},[109,884,366],{},[92,886,887,890,892,894],{},[109,888,889],{},"Pull-ups",[109,891,459],{},[109,893,393],{},[109,895,732],{},[92,897,898,901,903,905],{},[109,899,900],{},"Squats sautés",[109,902,360],{},[109,904,552],{},[109,906,807],{},[92,908,909,912,914,916],{},[109,910,911],{},"Dips",[109,913,360],{},[109,915,667],{},[109,917,366],{},[92,919,920,923,925,928],{},[109,921,922],{},"Burpees",[109,924,360],{},[109,926,927],{},"8",[109,929,732],{},[58,931],{},[65,933,935],{"id":934},"semaine-5-6-intensification-avancée","● SEMAINE 5-6 : Intensification avancée",[24,937,938,940,941,943,944,946],{},[28,939,315],{}," : Variantes difficiles, figures avancées, volume élevé.\n",[28,942,319],{}," : 4-5 jours/semaine\n",[28,945,323],{}," : 40-50 minutes",[326,948,950],{"id":949},"séance-a-poussée-avancée","Séance A — Poussée avancée",[86,952,953,965],{},[89,954,955],{},[92,956,957,959,961,963],{},[95,958,338],{},[95,960,341],{},[95,962,344],{},[95,964,347],{},[104,966,967,978,989,1000,1011],{},[92,968,969,972,974,976],{},[109,970,971],{},"Pompes diamant",[109,973,459],{},[109,975,667],{},[109,977,366],{},[92,979,980,983,985,987],{},[109,981,982],{},"Pompes déclinées",[109,984,459],{},[109,986,667],{},[109,988,366],{},[92,990,991,994,996,998],{},[109,992,993],{},"Pike push-ups vers handstand",[109,995,459],{},[109,997,363],{},[109,999,807],{},[92,1001,1002,1005,1007,1009],{},[109,1003,1004],{},"Dips avancés (jambe levée)",[109,1006,360],{},[109,1008,363],{},[109,1010,807],{},[92,1012,1013,1016,1018,1020],{},[109,1014,1015],{},"Planche + rotation de hanche",[109,1017,360],{},[109,1019,840],{},[109,1021,411],{},[326,1023,1025],{"id":1024},"séance-b-traction-avancée","Séance B — Traction avancée",[86,1027,1028,1040],{},[89,1029,1030],{},[92,1031,1032,1034,1036,1038],{},[95,1033,338],{},[95,1035,341],{},[95,1037,344],{},[95,1039,347],{},[104,1041,1042,1053,1064,1075,1087],{},[92,1043,1044,1047,1049,1051],{},[109,1045,1046],{},"Pull-ups prise large",[109,1048,459],{},[109,1050,393],{},[109,1052,732],{},[92,1054,1055,1058,1060,1062],{},[109,1056,1057],{},"Pull-ups prise serrée",[109,1059,360],{},[109,1061,393],{},[109,1063,732],{},[92,1065,1066,1069,1071,1073],{},[109,1067,1068],{},"Rows inversés lents (3 sec descente)",[109,1070,459],{},[109,1072,363],{},[109,1074,366],{},[92,1076,1077,1080,1082,1085],{},[109,1078,1079],{},"L-sit (sol ou chaises)",[109,1081,360],{},[109,1083,1084],{},"10-15 sec",[109,1086,366],{},[92,1088,1089,1092,1094,1096],{},[109,1090,1091],{},"Superman pulsés",[109,1093,360],{},[109,1095,492],{},[109,1097,411],{},[326,1099,1101],{"id":1100},"séance-c-jambes-avancées","Séance C — Jambes avancées",[86,1103,1104,1116],{},[89,1105,1106],{},[92,1107,1108,1110,1112,1114],{},[95,1109,338],{},[95,1111,341],{},[95,1113,344],{},[95,1115,347],{},[104,1117,1118,1130,1141,1152,1163],{},[92,1119,1120,1123,1125,1128],{},[109,1121,1122],{},"Pistol squats (assistés si besoin)",[109,1124,360],{},[109,1126,1127],{},"6-8/jambe",[109,1129,732],{},[92,1131,1132,1135,1137,1139],{},[109,1133,1134],{},"Squats bulgares lestés",[109,1136,459],{},[109,1138,477],{},[109,1140,807],{},[92,1142,1143,1146,1148,1150],{},[109,1144,1145],{},"Glute bridge unilatéral pondéré",[109,1147,360],{},[109,1149,817],{},[109,1151,366],{},[92,1153,1154,1157,1159,1161],{},[109,1155,1156],{},"Mountain climbers rapides",[109,1158,459],{},[109,1160,773],{},[109,1162,411],{},[92,1164,1165,1168,1170,1172],{},[109,1166,1167],{},"Dragon flag (niveau)",[109,1169,360],{},[109,1171,729],{},[109,1173,732],{},[58,1175],{},[65,1177,1179],{"id":1178},"semaine-7-8-maîtrise","● SEMAINE 7-8 : Maîtrise",[24,1181,1182,1184,1185,1187,1188,1190],{},[28,1183,315],{}," : Consolider les acquis, atteindre vos objectifs figures.\n",[28,1186,319],{}," : 5 jours/semaine\n",[28,1189,323],{}," : 45-55 minutes",[24,1192,1193],{},"En semaines 7-8, répétez le cycle des semaines 5-6 avec :",[1195,1196,1197,1203,1209,1215],"ul",{},[186,1198,1199,1202],{},[28,1200,1201],{},"+1 à 2 séries"," par exercice",[186,1204,1205,1208],{},[28,1206,1207],{},"+2 à 3 répétitions"," par série",[186,1210,1211,1214],{},[28,1212,1213],{},"Repos réduit"," de 10 à 15 secondes",[186,1216,1217,1220],{},[28,1218,1219],{},"Nouvelles variantes"," : handstand push-ups, muscle-up progressions, front lever holds",[58,1222],{},[19,1224,1226],{"id":1225},"les-20-exercices-clés-du-programme","Les 20 exercices clés du programme",[65,1228,1230],{"id":1229},"haut-du-corps-poussée","Haut du corps — Poussée",[183,1232,1233,1238,1243,1248,1253,1258],{},[186,1234,1235,1237],{},[28,1236,357],{}," — poitrine, triceps, épaules",[186,1239,1240,1242],{},[28,1241,971],{}," — triceps, poitrine intérieure",[186,1244,1245,1247],{},[28,1246,982],{}," — poitrine haute, épaules",[186,1249,1250,1252],{},[28,1251,388],{}," — épaules, triceps",[186,1254,1255,1257],{},[28,1256,374],{}," — triceps, poitrine",[186,1259,1260,1263],{},[28,1261,1262],{},"Handstand push-ups"," (avancé) — épaules, triceps",[65,1265,1267],{"id":1266},"haut-du-corps-traction","Haut du corps — Traction",[183,1269,1271,1276,1282,1287],{"start":1270},7,[186,1272,1273,1275],{},[28,1274,889],{}," — dorsaux, biceps",[186,1277,1278,1281],{},[28,1279,1280],{},"Chin-ups"," — biceps, dorsaux",[186,1283,1284,1286],{},[28,1285,737],{}," — dorsaux, rhomboïdes",[186,1288,1289,1292],{},[28,1290,1291],{},"L-sit"," — core, épaules",[65,1294,1296],{"id":1295},"jambes","Jambes",[183,1298,1300,1305,1311,1317,1321,1326],{"start":1299},11,[186,1301,1302,1304],{},[28,1303,456],{}," — quadriceps, fessiers",[186,1306,1307,1310],{},[28,1308,1309],{},"Squats bulgares"," — quadriceps, équilibre",[186,1312,1313,1316],{},[28,1314,1315],{},"Pistol squats"," — quadriceps, équilibre avancé",[186,1318,1319,1304],{},[28,1320,472],{},[186,1322,1323,1325],{},[28,1324,824],{}," — pliométrie, jambes",[186,1327,1328,1330],{},[28,1329,487],{}," — fessiers, ischio-jambiers",[65,1332,1334],{"id":1333},"core","Core",[183,1336,1338,1343,1348,1353],{"start":1337},17,[186,1339,1340,1342],{},[28,1341,403],{}," — core global",[186,1344,1345,1347],{},[28,1346,847],{}," — obliques",[186,1349,1350,1352],{},[28,1351,835],{}," — core, cardio",[186,1354,1355,1358],{},[28,1356,1357],{},"Dragon flag"," (avancé) — core intégral",[58,1360],{},[19,1362,1364],{"id":1363},"progression-le-secret-du-programme-calisthenics-pdf","Progression : le secret du programme calisthenics PDF",[24,1366,1367],{},"La progression est la règle n°1 de tout programme efficace. En calisthenics, elle prend 4 formes :",[65,1369,1371],{"id":1370},"_1-progression-par-les-répétitions","1. Progression par les répétitions",[24,1373,1374],{},"Faites plus de répétitions avec le même exercice. Passez de 8 à 12 pompes avant de rendre l'exercice plus difficile.",[65,1376,1378],{"id":1377},"_2-progression-par-la-variante","2. Progression par la variante",[24,1380,1381],{},"Rendez l'exercice plus difficile : pompe classique → pompe déclinée → pompe à une main.",[65,1383,1385],{"id":1384},"_3-progression-par-le-tempo","3. Progression par le tempo",[24,1387,1388],{},"Ralentissez la phase excentrique (descente). 3 secondes de descente = muscle 2x plus sollicité.",[65,1390,1392],{"id":1391},"_4-progression-par-le-volume","4. Progression par le volume",[24,1394,1395],{},"Ajoutez des séries. Passez de 3 à 4, puis de 4 à 5 séries.",[86,1397,1398,1408],{},[89,1399,1400],{},[92,1401,1402,1405],{},[95,1403,1404],{},"Semaine",[95,1406,1407],{},"Méthode principale de progression",[104,1409,1410,1417,1424,1431],{},[92,1411,1412,1414],{},[109,1413,243],{},[109,1415,1416],{},"Répétitions (maîtrise des mouvements)",[92,1418,1419,1421],{},[109,1420,259],{},[109,1422,1423],{},"Variantes + répétitions",[92,1425,1426,1428],{},[109,1427,275],{},[109,1429,1430],{},"Variantes avancées + tempo",[92,1432,1433,1435],{},[109,1434,291],{},[109,1436,1437],{},"Volume + variantes expertes",[58,1439],{},[19,1441,1443],{"id":1442},"nutrition-sans-elle-le-programme-ne-fonctionne-pas","Nutrition : sans elle, le programme ne fonctionne pas",[24,1445,1446,1447,1449],{},"Un ",[28,1448,30],{}," ne vaut rien sans une nutrition adaptée.",[65,1451,1453],{"id":1452},"les-3-règles-dor","Les 3 règles d'or",[24,1455,1456,1459,1460,1463],{},[28,1457,1458],{},"1. Protéines suffisantes","\nVisez ",[28,1461,1462],{},"1.8 à 2.2g de protéines par kg"," de poids corporel.",[1195,1465,1466,1469],{},[186,1467,1468],{},"Pour 70 kg → 125 à 155g de protéines/jour",[186,1470,1471],{},"Sources : poulet, œufs, poisson, lentilles, fromage blanc",[24,1473,1474],{},[28,1475,1476],{},"2. Calories selon l'objectif",[1195,1478,1479,1485,1491],{},[186,1480,1481,1484],{},[28,1482,1483],{},"Prise de muscle"," : TDEE + 200-300 kcal/jour",[186,1486,1487,1490],{},[28,1488,1489],{},"Perte de poids"," : TDEE - 200-300 kcal/jour",[186,1492,1493,1496],{},[28,1494,1495],{},"Recomposition"," : TDEE (maintien)",[24,1498,1499,1500,1505],{},"Calculez votre TDEE avec notre ",[1501,1502,1504],"a",{"href":1503},"/outils/tdee-calculator","calculateur gratuit",".",[24,1507,1508,1511],{},[28,1509,1510],{},"3. Hydratation","\n2 à 3 litres d'eau par jour. Pendant la séance : 500 ml par 30 minutes.",[65,1513,1515],{"id":1514},"exemple-de-journée-pour-75-kg-objectif-prise-de-muscle","Exemple de journée pour 75 kg (objectif prise de muscle)",[86,1517,1518,1531],{},[89,1519,1520],{},[92,1521,1522,1525,1528],{},[95,1523,1524],{},"Repas",[95,1526,1527],{},"Exemple",[95,1529,1530],{},"Protéines",[104,1532,1533,1544,1555,1566,1576,1587],{},[92,1534,1535,1538,1541],{},[109,1536,1537],{},"Matin",[109,1539,1540],{},"3 œufs + flocons d'avoine + banane",[109,1542,1543],{},"25g",[92,1545,1546,1549,1552],{},[109,1547,1548],{},"Collation",[109,1550,1551],{},"Fromage blanc + noix",[109,1553,1554],{},"18g",[92,1556,1557,1560,1563],{},[109,1558,1559],{},"Déjeuner",[109,1561,1562],{},"150g poulet + riz + légumes",[109,1564,1565],{},"40g",[92,1567,1568,1571,1574],{},[109,1569,1570],{},"Post-séance",[109,1572,1573],{},"Whey + fruit",[109,1575,1543],{},[92,1577,1578,1581,1584],{},[109,1579,1580],{},"Dîner",[109,1582,1583],{},"Saumon + patate douce + brocoli",[109,1585,1586],{},"35g",[92,1588,1589,1594,1596],{},[109,1590,1591],{},[28,1592,1593],{},"Total",[109,1595],{},[109,1597,1598],{},[28,1599,1600],{},"~143g",[58,1602],{},[19,1604,1606],{"id":1605},"rpgfitness-le-meilleur-outil-pour-suivre-votre-programme-calisthenics","RPGFitness : le meilleur outil pour suivre votre programme calisthenics",[24,1608,1609,1610,1613],{},"Imprimer un PDF, c'est bien. Mais ",[28,1611,1612],{},"suivre votre programme calisthenics avec RPGFitness",", c'est mieux — et infiniment plus motivant.",[65,1615,1617],{"id":1616},"pourquoi-rpgfitness-change-la-donne","Pourquoi RPGFitness change la donne",[24,1619,1620,1623],{},[28,1621,1622],{},"Le problème avec les PDFs seuls"," : sans suivi de progression et sans système de récompense, la motivation baisse après 2-3 semaines. C'est le même mécanisme que les bonnes résolutions de janvier.",[24,1625,1626,1629],{},[28,1627,1628],{},"La solution RPGFitness"," : chaque séance de calisthenics complétée vous rapporte de l'XP, fait monter votre personnage en niveau, et peut débloquer des équipements légendaires. Vous ne faites plus des pompes pour \"être en forme\" — vous faites des pompes pour progresser dans votre aventure.",[65,1631,1633],{"id":1632},"fonctionnalités-clés-pour-la-calisthenics","Fonctionnalités clés pour la calisthenics",[1195,1635,1636,1643,1649,1655,1661,1667,1673],{},[186,1637,1638,1639,1642],{},"✅ ",[28,1640,1641],{},"Créez vos séances"," à partir des exercices du programme PDF",[186,1644,1638,1645,1648],{},[28,1646,1647],{},"Tracking précis"," : séries, répétitions, durée des planches",[186,1650,1638,1651,1654],{},[28,1652,1653],{},"Historique complet"," : voyez votre progression semaine après semaine",[186,1656,1638,1657,1660],{},[28,1658,1659],{},"Système XP + niveaux"," : chaque entraînement a une récompense immédiate",[186,1662,1638,1663,1666],{},[28,1664,1665],{},"Équipements légendaires"," : collectez des items de rareté Commun à Mythique",[186,1668,1638,1669,1672],{},[28,1670,1671],{},"Calendrier d'assiduité"," : visualisez vos jours d'entraînement",[186,1674,1638,1675,1678],{},[28,1676,1677],{},"Gratuit"," : accès complet sans abonnement",[46,1680,1683],{"color":48,"icon":1681,"to":1682},"i-heroicons-rocket-launch","https://rpgfitness.fr/",[24,1684,1685,1688],{},[28,1686,1687],{},"Commencer avec RPGFitness"," — Gratuit · Android & Web · Gamifié",[58,1690],{},[19,1692,1694],{"id":1693},"matériel-recommandé-optionnel","Matériel recommandé (optionnel)",[86,1696,1697,1712],{},[89,1698,1699],{},[92,1700,1701,1703,1706,1709],{},[95,1702,165],{},[95,1704,1705],{},"Prix",[95,1707,1708],{},"Utilité",[95,1710,1711],{},"Obligatoire ?",[104,1713,1714,1731,1747,1763],{},[92,1715,1716,1722,1725,1728],{},[109,1717,1718,1721],{},[28,1719,1720],{},"Barre de traction"," (porte)",[109,1723,1724],{},"20-40€",[109,1726,1727],{},"Pull-ups, chin-ups",[109,1729,1730],{},"Recommandé dès sem. 3",[92,1732,1733,1738,1741,1744],{},[109,1734,1735],{},[28,1736,1737],{},"Parallettes",[109,1739,1740],{},"30-60€",[109,1742,1743],{},"Dips, L-sit, planche",[109,1745,1746],{},"Optionnel",[92,1748,1749,1754,1757,1760],{},[109,1750,1751],{},[28,1752,1753],{},"Tapis de yoga",[109,1755,1756],{},"15-25€",[109,1758,1759],{},"Confort au sol",[109,1761,1762],{},"Recommandé",[92,1764,1765,1770,1773,1776],{},[109,1766,1767],{},[28,1768,1769],{},"Bandes de résistance",[109,1771,1772],{},"15-30€",[109,1774,1775],{},"Pull-ups assistés",[109,1777,1778],{},"Pour débutants",[58,1780],{},[19,1782,1784],{"id":1783},"erreurs-à-éviter-absolument","Erreurs à éviter absolument",[65,1786,1788],{"id":1787},"sauter-léchauffement","❌ Sauter l'échauffement",[24,1790,1791],{},"5-10 minutes d'échauffement : rotations d'épaules, légères pompes, squats lents. Obligatoire avant chaque séance.",[65,1793,1795],{"id":1794},"progresser-les-exercices-trop-tôt","❌ Progresser les exercices trop tôt",[24,1797,1798],{},"Maîtrisez d'abord 3 séries × 12 répétitions propres avant de passer à la variante suivante. La technique prime sur la progression.",[65,1800,1802],{"id":1801},"négliger-les-jours-de-repos","❌ Négliger les jours de repos",[24,1804,1805],{},"Vos muscles se reconstruisent au repos, pas pendant l'effort. Minimum 1 jour off entre deux séances identiques.",[65,1807,1809],{"id":1808},"ignorer-la-nutrition","❌ Ignorer la nutrition",[24,1811,1812],{},"Le programme calisthenics sans protéines suffisantes = progression lente ou nulle. Mangez au moins 1.6g de protéines par kg de poids corporel.",[65,1814,1816],{"id":1815},"abandonner-avant-4-semaines","❌ Abandonner avant 4 semaines",[24,1818,1819],{},"Les premières semaines sont les plus difficiles. Les résultats visuels arrivent après 4-6 semaines. Soyez patient.",[58,1821],{},[19,1823,1825],{"id":1824},"résultats-attendus-semaine-par-semaine","Résultats attendus semaine par semaine",[86,1827,1828,1838],{},[89,1829,1830],{},[92,1831,1832,1835],{},[95,1833,1834],{},"Période",[95,1836,1837],{},"Progrès attendus",[104,1839,1840,1850,1860,1870],{},[92,1841,1842,1847],{},[109,1843,1844],{},[28,1845,1846],{},"Sem. 1-2",[109,1848,1849],{},"Adaptation, légère augmentation de la force, moins d'essoufflement",[92,1851,1852,1857],{},[109,1853,1854],{},[28,1855,1856],{},"Sem. 3-4",[109,1858,1859],{},"Premiers gains musculaires visibles, force augmentée de 15-25%",[92,1861,1862,1867],{},[109,1863,1864],{},[28,1865,1866],{},"Sem. 5-6",[109,1868,1869],{},"Masse musculaire notable (bras, épaules, dos), figures intermédiaires maîtrisées",[92,1871,1872,1877],{},[109,1873,1874],{},[28,1875,1876],{},"Sem. 7-8",[109,1878,1879],{},"Transformation corporelle significative, accès aux figures avancées",[58,1881],{},[19,1883,1885],{"id":1884},"liens-utiles-pour-compléter-votre-programme","Liens utiles pour compléter votre programme",[1195,1887,1888,1895,1902,1909,1915,1922],{},[186,1889,1890,1894],{},[1501,1891,1893],{"href":1892},"/blog/programme-calisthenics-28-jours-gratuit","Programme calisthenics 28 jours"," — La version 28 jours avec encore plus de détails",[186,1896,1897,1901],{},[1501,1898,1900],{"href":1899},"/blog/calisthenics-pour-debuter-guide-complet","Calisthenics pour débuter"," — Le guide complet pour les débutants",[186,1903,1904,1908],{},[1501,1905,1907],{"href":1906},"/blog/calisthenie-programme-brieuc-le-dantec","Calisthenics avec Brieuc Le Dantec"," — La référence française",[186,1910,1911,1914],{},[1501,1912,1913],{"href":1503},"Calculateur TDEE gratuit"," — Calculez vos besoins caloriques",[186,1916,1917,1921],{},[1501,1918,1920],{"href":1919},"/blog/macronutriments-proteines-glucides-lipides","Macronutriments : guide complet"," — Optimisez votre nutrition",[186,1923,1924,1928],{},[1501,1925,1927],{"href":1926},"/blog/application-calisthenics-gratuit","Application calisthenics gratuite"," — Les meilleures apps pour suivre vos séances",[58,1930],{},[19,1932,1934],{"id":1933},"résumé-votre-programme-calisthenics-pdf-gratuit","Résumé : votre programme calisthenics PDF gratuit",[24,1936,1937,1938,1940],{},"Ce ",[28,1939,30],{}," sur 8 semaines vous donne tout pour vous transformer :",[183,1942,1943,1949,1955,1961,1967],{},[186,1944,1638,1945,1948],{},[28,1946,1947],{},"Structure claire"," : 4 phases progressives (fondamentaux → maîtrise)",[186,1950,1638,1951,1954],{},[28,1952,1953],{},"Séances détaillées"," : chaque jour, chaque exercice, chaque série",[186,1956,1638,1957,1960],{},[28,1958,1959],{},"20 exercices"," du débutant à l'expert",[186,1962,1638,1963,1966],{},[28,1964,1965],{},"Nutrition intégrée"," : règles simples et examples concrets",[186,1968,1638,1969,1972],{},[28,1970,1971],{},"Progression garantie"," : si vous suivez le plan et mangez bien",[24,1974,1975,1976,1979],{},"Combinez ce programme avec ",[28,1977,1978],{},"RPGFitness"," pour transformer chaque séance en quête épique — et ne plus jamais manquer d'entraînement par manque de motivation.",[24,1981,1982],{},[28,1983,1984],{},"Prêt à commencer votre aventure calisthenics ?",[46,1986,1987],{"color":48,"icon":1681,"to":1682},[24,1988,1989,1992],{},[28,1990,1991],{},"Démarrer avec RPGFitness"," — Suivez votre programme calisthenics gratuitement et gagnez de l'XP à chaque séance",{"title":1994,"searchDepth":1995,"depth":1995,"links":1996},"",2,[1997,1998,2003,2007,2013,2019,2025,2029,2033,2034,2041,2042,2043],{"id":21,"depth":1995,"text":22},{"id":62,"depth":1995,"text":63,"children":1999},[2000,2002],{"id":67,"depth":2001,"text":68},3,{"id":83,"depth":2001,"text":84},{"id":176,"depth":1995,"text":177,"children":2004},[2005,2006],{"id":180,"depth":2001,"text":181},{"id":212,"depth":2001,"text":213},{"id":305,"depth":1995,"text":306,"children":2008},[2009,2010,2011,2012],{"id":309,"depth":2001,"text":310},{"id":603,"depth":2001,"text":604},{"id":934,"depth":2001,"text":935},{"id":1178,"depth":2001,"text":1179},{"id":1225,"depth":1995,"text":1226,"children":2014},[2015,2016,2017,2018],{"id":1229,"depth":2001,"text":1230},{"id":1266,"depth":2001,"text":1267},{"id":1295,"depth":2001,"text":1296},{"id":1333,"depth":2001,"text":1334},{"id":1363,"depth":1995,"text":1364,"children":2020},[2021,2022,2023,2024],{"id":1370,"depth":2001,"text":1371},{"id":1377,"depth":2001,"text":1378},{"id":1384,"depth":2001,"text":1385},{"id":1391,"depth":2001,"text":1392},{"id":1442,"depth":1995,"text":1443,"children":2026},[2027,2028],{"id":1452,"depth":2001,"text":1453},{"id":1514,"depth":2001,"text":1515},{"id":1605,"depth":1995,"text":1606,"children":2030},[2031,2032],{"id":1616,"depth":2001,"text":1617},{"id":1632,"depth":2001,"text":1633},{"id":1693,"depth":1995,"text":1694},{"id":1783,"depth":1995,"text":1784,"children":2035},[2036,2037,2038,2039,2040],{"id":1787,"depth":2001,"text":1788},{"id":1794,"depth":2001,"text":1795},{"id":1801,"depth":2001,"text":1802},{"id":1808,"depth":2001,"text":1809},{"id":1815,"depth":2001,"text":1816},{"id":1824,"depth":1995,"text":1825},{"id":1884,"depth":1995,"text":1885},{"id":1933,"depth":1995,"text":1934},"2026-04-20","Téléchargez votre programme calisthenics PDF gratuit : 8 semaines progressives, du débutant à l'avancé. 20 exercices, séances détaillées, nutrition intégrée. Sans équipement ou avec barre de traction.","md",{"src":2048},"https://images.pexels.com/photos/7688868/pexels-photo-7688868.jpeg",{"seotitle":2050,"seodescription":2051,"faq":2052},"Programme Calisthenics PDF Gratuit 2026 | Plan Complet à Télécharger","Téléchargez votre programme calisthenics PDF gratuit : 8 semaines progressives, 20 exercices, débutant à avancé. Plan complet et imprimable. Résultats garantis en 4 semaines.",[2053,2056,2059,2062,2065,2068,2071],{"question":2054,"answer":2055},"Où télécharger un programme calisthenics PDF gratuit ?","Cet article vous propose un programme calisthenics PDF gratuit complet et imprimable. Vous pouvez aussi utiliser RPGFitness qui génère automatiquement des programmes personnalisés et les suit en mode gamifié.",{"question":2057,"answer":2058},"Un programme calisthenics PDF gratuit est-il efficace ?","Oui, si vous le suivez régulièrement. La clé est la progression : augmentez la difficulté chaque semaine. Un programme en PDF vous donne la structure, l'application RPGFitness vous donne la motivation pour l'exécuter.",{"question":2060,"answer":2061},"Combien de temps avant de voir des résultats avec un programme calisthenics ?","Premiers résultats en force et endurance : 2-3 semaines. Gains musculaires visibles : 4-6 semaines. Transformation corporelle significative : 8-12 semaines. Dépend de votre nutrition et régularité.",{"question":2063,"answer":2064},"Faut-il du matériel pour le programme calisthenics PDF gratuit ?","Non. Le programme de base fonctionne avec votre poids du corps uniquement. Une barre de traction est conseillée pour les semaines 3+. Elle coûte environ 20-50€ et démultiplie vos progrès.",{"question":2066,"answer":2067},"Peut-on prendre du muscle avec un programme calisthenics gratuit ?","Oui, absolument. Des méta-analyses confirment que l'entraînement au poids du corps produit des gains de force et de muscle comparables aux poids libres. La progression des exercices remplace la progression des charges.",{"question":2069,"answer":2070},"Combien de jours par semaine pour ce programme calisthenics ?","3-4 jours par semaine en semaines 1-4. 4-5 jours en semaines 5-8. Toujours au minimum 1 jour de repos entre deux séances identiques.",{"question":2072,"answer":2073},"Comment progresser après le programme calisthenics PDF 8 semaines ?","Après 8 semaines, progressez vers les figures avancées : muscle-up, front lever, planche. Ou augmentez le volume (plus de séries/répétitions). RPGFitness génère automatiquement la suite de votre programme.",true,"/fr/blog/programme-calisthenics-pdf-gratuit",{"title":5,"description":2045},"programme-calisthenics-pdf-gratuit","fr/blog/programme-calisthenics-pdf-gratuit","U1IFCsvK1JrMGuXgaCXX_zU-KhsjZxtikcLxsxT-X38",1779052460959]