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Strength training program in the gym

A gym provides access to bars, machines and heavy dumbbells: enough to build a complete training program. Here is a typical week, with sets, repetitions and recovery times to respect.

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La surcharge progressive
An indoor bodybuilding program is based on a simple idea: few exercises, but exercises that you repeat long enough to progress on them. The room gives you what the house doesn't have, which is to say a load that rises without limit. You can add 2.5kg on a squat bar, then 2.5kg the following month. This mechanism has a name: progressive overload. It is he who causes muscular development, much more than the exact choice of machines. A beginner practitioner therefore benefits from settling on a short base of polyarticular movements, noting his loads, and increasing them as soon as the last series passes cleanly.
How many sessions per week
The second question is that of frequency. Three sessions per week are enough to initiate real muscle development, provided you cover the upper and lower body during almost every session. A full body is very suitable for the first year: each muscle is used two to three times over seven days, which accelerates the technical learning of the squat, bench press and row. Beyond that, when the volume increases, a high/low or push-pull split becomes more comfortable. The time available often decides the debate: better three sessions held than a five-day plan abandoned after two weeks.
La salle au féminin
A gym bodybuilding program does not change logic depending on gender. A woman in the gym uses the same bodybuilding exercises as a man, with the same bars and the same work on the legs, glutes, back and shoulders. The distribution of the series sometimes differs according to aesthetic priorities, not the method. A beginner can lift heavy without fear for her figure: the gain in muscle mass remains gradual. At the same time, diet largely determines the result, whether it is fat loss or muscle gain. Include protein at every meal and adequate sleep: recovery is as important as training.

La semaine type en salle

Three full body sessions, spaced at least one day apart, which each cover the legs, chest and back with free weights and a few machines.

3 séances par semaine. Les exercices, les charges, les séries et les temps de repos sont calculés selon votre niveau et le matériel dont vous disposez, puis ajustés à mesure que vous progressez.

From one week to the next, keep the same exercises and look for either one more repetition or a slightly heavier load on the first set.

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Exercices, charges et temps de repos sont calculés selon votre niveau et votre matériel, puis ajustés à mesure que vous progressez.

Les repères

What makes you progress in the gym

Four principles that matter more than the choice of machines.

La surcharge progressive

La surcharge progressive

Your body adapts to what it already knows. It is therefore necessary to regularly increase the load, the number of sets or repetitions to continue to develop muscle.

Le volume utile

Le volume utile

Count 10 to 20 sets per muscle group per week, spread over two passages. Below, the stimulation remains weak; above that, recovery becomes the limiting factor.

Technique before heavy

Technique before heavy

A complete and controlled amplitude better recruits the quadriceps, hamstrings, pectorals or back than a truncated too heavy load. Increase the weight only when the movement remains clean.

Rest between sets

Rest between sets

On a basic exercise, allow 2 to 3 minutes to replenish your strength. On isolation, 45 to 90 seconds is enough, which keeps the session in a reasonable time.

Your program,
session after session

A program adapted to your room

A program adapted to your room

muscu.pro builds its program based on your level, your frequency and the equipment actually available in your gym. The exercises, sets and repetitions are laid out for you, with no spreadsheet to fill out.

La séance guidée

La séance guidée

The application takes you exercise by exercise: load to put on, series in progress, recovery timer. You keep your hands free and your mind on the movement, not on your notebook.

Le suivi de progression

Le suivi de progression

Every load and every repetition is recorded, session after session. The application offers you to increase the weight when your last sets pass easily.

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Questions fréquentes

Questions fréquentes

How many sessions per week for a beginner indoor bodybuilding program?
Three full body sessions are the best starting point. They leave at least one day of recovery between each session and work each muscle two to three times a week. You can move on to four sessions after a few months, when the technique is acquired and the volume becomes difficult to fit in at one time.
Should a woman follow a different program in the gym?
No, the method remains the same: same bodybuilding exercises, same principles of progressive overload. Many practitioners simply add sets on the glutes and lower body, just as a practitioner may add sets on the pectorals. The squat, hip thrust and row work well for both.
Can we do an indoor strength training program for weight loss?
Strength training helps maintain muscle mass during fat loss, making the results look sharper. Keep the same training program and the same loads, and play around with the diet. A little cardio or running at the end of the session can complete the work, without replacing the loads.
Do you have to lift heavy to build muscle?
Not systematically. Series of 6 to 12 repetitions performed close to failure give comparable muscle development. Heavy loads are mainly used to build strength in basic movements like the squat. Alternate the two over the weeks.
How long does a session last?
Allow 60 to 75 minutes, including warm-up. Beyond that, concentration drops and the last series lose quality. If your time is limited, reduce the number of isolation exercises rather than core exercises.

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Bodybuilding program by location and equipment

Basic-Fit indoor strength training program Bodybuilding program at home Bodybuilding program without equipment Bodyweight strength training program Weight training program with dumbbells Strength training program with elastics

À voir aussi

Basic-Fit indoor strength training program → The same typical week, adapted to the brand's machines. Bodybuilding program by frequency → Three, four or five sessions: choose according to your time. Bodybuilding program by objective → Mass gain, strength or fat loss. Séance guidée → Loads, sets and rest timer during training. Suivi de progression → Your recorded loads to apply progressive overload.