Try it free 14 days free
Banc de musculation

Glissez pour tourner

Guide par muscle

Strength training program by muscle group

Choosing a bodybuilding program by muscle group means deciding two questions: which muscles to combine, and how often. This page serves as an index. It explains the distribution logic, then directs you to the sheet that fits your needs.

Générer ce programme Voir les tarifs
Full body strength training program Upper body strength training program Back strength training program Arm strength training program Shoulder strength training program Pectoral strength training program Push-up strength training program Leg strength training program Glute strength training program
The six major muscle groups
Organizing training by muscle group means arranging the exercises by areas of the body instead of stringing them together randomly. Six large families serve as a basis: pectorals, back, shoulders, arms (biceps and triceps), legs, abdominals. Bringing together muscles that naturally work together in the same session limits redundancies and allows enough rest between two requests. A bench press already mobilizes the shoulders and triceps. A row recruits the back and biceps. Knowing these chains prevents you from tiring the same muscle twice in 24 hours, and makes each visit to the gym more profitable without adding a minute.
What division according to your arrangements
How many sessions per week do you really hold? The answer governs everything else. After two workouts, the full body is essential: each muscle is stimulated each time. Three or four slots open the door to an upper body and lower body split, or a push-pull-leg split. Beyond that, some practitioners isolate more: a chest and back session, another shoulders and arms, a third for the quadriceps, hamstrings and glutes. No scheme wins in absolute terms. The good one is the one that you repeat six months in a row, with enough recovery after the hard sessions.
The volume that makes you gain weight
The volume weighs as much as the cutting. For muscle growth, the training literature recommends ten to twenty weekly series per group, spread over two passages rather than just one. Series, repetitions and rest duration then move according to the objective: heavy loads and long breaks on the strength side, heavier sets and short rests on the endurance side. The squat, bench press or row form the polyarticular base; Lateral raises and curls address weak spots. This balance builds lasting muscle mass.

A typical week, for example

Here is a breakdown over four sessions, each muscle being used twice a week with at least 48 hours of rest between two sessions.

4 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, add a repetition or a little weight on the first exercise of each session, and keep the same technique.

Générer ce programme

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

Bien répartir

Four principles for building your distribution

Before opening a dedicated page, four guidelines help you decide which muscle group to work, and when.

Start from your frequency

Start from your frequency

Your number of available sessions controls the division, never the other way around. Two slots call for full body. Four allow splitting by zones.

Combine the cooperating muscles

Combine the cooperating muscles

Bringing the pectorals, shoulders and triceps together avoids loading the same arms two days in a row. Same logic between the back and the biceps.

Respect recovery

Respect recovery

Approximately 48 hours separate two heavy passages on the same muscle. Without this delay, the volume accumulates without producing the slightest progress.

Monitor volume per muscle

Monitor volume per muscle

Count your weekly series group by group, not session by session. It is the total for the week that drives muscle growth.

What muscu.pro
does for your distribution

The program builds itself

The program builds itself

You indicate your level, your equipment and your available days: the generator distributes the muscle groups over the week. The volume per muscle and the order of the exercises are calculated for you.

The session guides you live

The session guides you live

Each exercise is displayed with its series, its loads and its rest timer. You validate as you go, without a notebook or table to fill out.

Progress remains visible

Progress remains visible

Loads and volumes are archived by muscle group, session after session. You see at a glance which group is late and the application adjusts accordingly.

Créer mon programme
Questions fréquentes

Questions fréquentes

What are the 6 main muscle groups?
Six families appear everywhere: pectorals, back, shoulders, arms, legs, abdominals. Each is then subdivided. The back includes the latissimus dorsi and the trapezius muscles; the legs bring together quadriceps, hamstrings, glutes and calves. This classification is mainly used to organize the work and to check that no area is forgotten.
Which muscles to work in the same session?
Combine muscles that are already participating in the same movement. Pectorals, shoulders and triceps form a coherent push unit; back and biceps form the pulling assembly; quadriceps, hamstrings, glutes and calves make up the lower body. This division limits cross-fatigue and lets each group recover between two sessions.
How to organize your bodybuilding sessions during the week?
First, set a realistic number of sessions. Then divide the groups without ever doing the same area twice: alternate upper and lower body, and place the most demanding session after a day of rest. Two passages per muscle per week remain a good compromise for most practitioners.
How many sets and repetitions per muscle group?
Count ten to twenty weekly sets per group, starting at the bottom of the range if you are starting out. Six to ten repetitions are suitable for polyarticulars; ten to fifteen pass better on the insulation. Rest follows the intensity: two to three minutes on heavy movements, one minute on finishes.
Is this type of program suitable for women and beginners?
Yes, the distribution logic holds whatever the physical profile. Beginners benefit from starting with full body, which establishes the technique before isolating each muscle. Priorities sometimes change – more work on the glutes or upper body – but the structure of the sessions does not change.

À voir aussi

Full body strength training program → The preferred format with two or three sessions per week. Upper body strength training program → Pectorals, back, shoulders and arms in the same session. Leg strength training program → Quadriceps, hamstrings, glutes and calves. Bodybuilding program by frequency → Choose the distribution according to the number of days available. Générateur de programme → Obtain a distribution adapted to your level and your equipment.