{"id":115455,"date":"2026-04-08T05:00:00","date_gmt":"2026-04-08T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115455"},"modified":"2026-04-20T14:00:52","modified_gmt":"2026-04-20T12:00:52","slug":"regle-entrainement-3-3-3","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/decouvre\/regle-entrainement-3-3-3\/","title":{"rendered":"Qu&#8217;est-ce que la r\u00e8gle d&#8217;entra\u00eenement virale 3-3-3 ?"},"content":{"rendered":"\n<p><strong>Le&nbsp;secteur&nbsp;du fitness&nbsp;adore&nbsp;les tendances<\/strong>.&nbsp;Toutes&nbsp;les&nbsp;quelques&nbsp;semaines,&nbsp;une&nbsp;nouvelle&nbsp;m\u00e9thode&nbsp;d\u2019entra\u00eenement&nbsp;appara\u00eet,&nbsp;promettant&nbsp;de&nbsp;meilleurs&nbsp;r\u00e9sultats&nbsp;en&nbsp;moins&nbsp;de temps,&nbsp;souvent&nbsp;accompagn\u00e9e&nbsp;d\u2019un nom&nbsp;accrocheur&nbsp;et&nbsp;d\u2019une&nbsp;publication&nbsp;virale&nbsp;sur les r\u00e9seaux&nbsp;sociaux.&nbsp;<\/p>\n\n\n\n<p>C\u2019est&nbsp;pourquoi&nbsp;il est&nbsp;essentiel&nbsp;d\u2019y&nbsp;regarder&nbsp;de plus pr\u00e8s avant de se lancer.&nbsp;<strong>Chez EVO, nous&nbsp;aimons&nbsp;tester les tendances&nbsp;plut\u00f4t&nbsp;que&nbsp;de les prendre pour argent&nbsp;comptant,&nbsp;afin&nbsp;de&nbsp;t\u2019aider&nbsp;\u00e0&nbsp;distinguer&nbsp;ce&nbsp;qui est&nbsp;vraiment&nbsp;utile de&nbsp;ce&nbsp;qui est&nbsp;simplement&nbsp;surm\u00e9diatis\u00e9, et&nbsp;ce&nbsp;qui&nbsp;s\u2019int\u00e8gre&nbsp;r\u00e9ellement&nbsp;dans&nbsp;une&nbsp;routine&nbsp;d\u2019entra\u00eenement&nbsp;durable.<\/strong>&nbsp;<\/p>\n\n\n\n<p><strong>L\u2019une&nbsp;des&nbsp;m\u00e9thodes&nbsp;qui&nbsp;gagne&nbsp;actuellement&nbsp;en&nbsp;popularit\u00e9&nbsp;est la&nbsp;<\/strong><strong>r\u00e8gle&nbsp;d\u2019entra\u00eenement&nbsp;3-3-3<\/strong><strong>.<\/strong>&nbsp;Mais&nbsp;en&nbsp;quoi&nbsp;consiste-t-elle&nbsp;exactement&nbsp;?&nbsp;Peut-elle&nbsp;vraiment&nbsp;transformer ta routine fitness et&nbsp;t\u2019aider&nbsp;\u00e0&nbsp;atteindre&nbsp;tes&nbsp;objectifs&nbsp;?&nbsp;Voyons&nbsp;cela&nbsp;de plus pr\u00e8s.&nbsp;<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Qu\u2019est-ce\u00a0que\u00a0la\u00a0r\u00e8gle\u00a0d\u2019entra\u00eenement\u00a03-3-3\u00a0?\u00a0<\/h2>\n\n\n\n<p><strong>La\u00a0r\u00e8gle\u00a0d\u2019entra\u00eenement\u00a03-3-3\u00a0est\u00a0une\u00a0mani\u00e8re simple de structurer ton\u00a0programme\u00a0d\u2019entra\u00eenement. Si\u00a0elle\u00a0est\u00a0devenue\u00a0aussi\u00a0populaire,\u00a0c\u2019est\u00a0probablement\u00a0gr\u00e2ce \u00e0\u00a0sa\u00a0simplicit\u00e9<\/strong>. Nous\u00a0savons\u00a0par\u00a0exp\u00e9rience\u00a0qu\u2019avec\u00a0toutes\u00a0les\u00a0informations\u00a0disponibles,\u00a0<a href=\"https:\/\/evofitness.ch\/fr\/blog\/evolue\/creer-une-routine-pour-entrainement-de-force\/\" target=\"_blank\" rel=\"noreferrer noopener\">construire une routine d\u2019entra\u00eenement<\/a>\u00a0peut\u00a0parfois\u00a0sembler\u00a0compliqu\u00e9. Cette\u00a0approche\u00a0simplifie\u00a0les\u00a0choses :\u00a0au lieu de se\u00a0concentrer\u00a0sur des splits complexes\u00a0ou\u00a0une\u00a0planification\u00a0quotidienne\u00a0d\u00e9taill\u00e9e,\u00a0<strong>elle\u00a0divise\u00a0la\u00a0semaine\u00a0en\u00a0trois\u00a0cat\u00e9gories\u00a0claires\u00a0:<\/strong>\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 s\u00e9ances de\u00a0renforcement\u00a0musculaire\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3\u00a0jours\u00a0de cardio\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3\u00a0jours\u00a0de\u00a0r\u00e9cup\u00e9ration\u00a0active\u00a0<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/fr\/abonnements\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png\" alt=\"evo ch standard sales campaign blog fr\" class=\"wp-image-114618\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>L\u2019id\u00e9e&nbsp;de base repose sur&nbsp;l\u2019\u00e9quilibre. Tu&nbsp;t\u2019entra\u00eenes&nbsp;s\u00e9rieusement,&nbsp;tu&nbsp;restes&nbsp;actif&nbsp;r\u00e9guli\u00e8rement&nbsp;et&nbsp;tu&nbsp;r\u00e9cup\u00e8res&nbsp;correctement, le tout dans&nbsp;une&nbsp;structure facile \u00e0&nbsp;retenir&nbsp;et \u00e0&nbsp;suivre.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c0 quoi\u00a0ressemble\u00a0la\u00a0r\u00e8gle\u00a0d\u2019entra\u00eenement\u00a03-3-3\u00a0?\u00a0<\/h2>\n\n\n\n<p><strong>Comme&nbsp;cette&nbsp;structure&nbsp;comprend&nbsp;plus&nbsp;d\u2019\u00e9l\u00e9ments&nbsp;d\u2019entra\u00eenement&nbsp;qu\u2019il&nbsp;n\u2019y&nbsp;a de&nbsp;jours&nbsp;dans la&nbsp;semaine,&nbsp;certaines&nbsp;s\u00e9ances&nbsp;doivent&nbsp;\u00eatre&nbsp;combin\u00e9es&nbsp;pour&nbsp;s\u2019adapter&nbsp;au planning<\/strong>. Dans&nbsp;cet&nbsp;exemple, nous&nbsp;recommandons&nbsp;d\u2019int\u00e9grer&nbsp;une&nbsp;courte&nbsp;phase de&nbsp;r\u00e9cup\u00e9ration&nbsp;active \u00e0&nbsp;tes&nbsp;s\u00e9ances de&nbsp;renforcement&nbsp;musculaire,&nbsp;<strong>mais&nbsp;le choix final&nbsp;t\u2019appartient<\/strong>.&nbsp;Si&nbsp;tu&nbsp;pr\u00e9f\u00e8res,&nbsp;tu&nbsp;peux&nbsp;aussi&nbsp;ajouter&nbsp;une&nbsp;composante&nbsp;cardio, par&nbsp;exemple&nbsp;une&nbsp;course de 30 minutes, \u00e0&nbsp;tes&nbsp;s\u00e9ances de musculation.&nbsp;<\/p>\n\n\n\n<p>Voici&nbsp;un&nbsp;exemple&nbsp;de&nbsp;semaine&nbsp;structur\u00e9e&nbsp;selon&nbsp;la&nbsp;r\u00e8gle&nbsp;3-3-3 :&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lundi :\u00a0<\/strong>Renforcement\u00a0musculaire\u00a0+\u00a0r\u00e9cup\u00e9ration\u00a0active\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mardi :<\/strong>\u00a0Cardio\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mercredi :<\/strong>\u00a0Renforcement\u00a0musculaire\u00a0+\u00a0r\u00e9cup\u00e9ration\u00a0active\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jeudi :<\/strong>\u00a0Cardio\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vendredi\u00a0:<\/strong>\u00a0Renforcement\u00a0musculaire\u00a0+\u00a0r\u00e9cup\u00e9ration\u00a0active\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Samedi :<\/strong>\u00a0Cardio\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dimanche :<\/strong>\u00a0Repos\u00a0<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Qui\u00a0devrait\u00a0suivre\u00a0la\u00a0r\u00e8gle\u00a0d\u2019entra\u00eenement\u00a03-3-3\u00a0?\u00a0<\/h2>\n\n\n\n<p><strong>La&nbsp;<\/strong><strong>r\u00e8gle&nbsp;d\u2019entra\u00eenement&nbsp;3-3-3&nbsp;<\/strong><strong>est&nbsp;particuli\u00e8rement&nbsp;efficace&nbsp;pour les&nbsp;d\u00e9butants, les&nbsp;personnes&nbsp;tr\u00e8s&nbsp;occup\u00e9es&nbsp;ou&nbsp;celles&nbsp;qui&nbsp;reprennent&nbsp;le sport apr\u00e8s&nbsp;une&nbsp;p\u00e9riode&nbsp;d\u2019inactivit\u00e9<\/strong>. Si&nbsp;tu&nbsp;t\u2019es&nbsp;d\u00e9j\u00e0&nbsp;senti&nbsp;d\u00e9pass\u00e9&nbsp;par des&nbsp;programmes&nbsp;compliqu\u00e9s&nbsp;ou&nbsp;si&nbsp;tu&nbsp;ne&nbsp;savais&nbsp;pas comment&nbsp;organiser&nbsp;ta&nbsp;semaine,&nbsp;cette&nbsp;approche&nbsp;enl\u00e8ve&nbsp;beaucoup de friction.&nbsp;<\/p>\n\n\n\n<p><strong>Elle&nbsp;peut&nbsp;aussi&nbsp;convenir&nbsp;aux&nbsp;pratiquants&nbsp;interm\u00e9diaires,&nbsp;notamment&nbsp;gr\u00e2ce \u00e0&nbsp;sa&nbsp;grande&nbsp;adaptabilit\u00e9<\/strong>. Tu&nbsp;peux&nbsp;jouer&nbsp;avec les trois&nbsp;cat\u00e9gories&nbsp;et les&nbsp;organiser&nbsp;selon&nbsp;ton planning, ton&nbsp;niveau&nbsp;de&nbsp;forme&nbsp;et&nbsp;tes&nbsp;objectifs. Sans&nbsp;perdre&nbsp;sa&nbsp;simplicit\u00e9, la&nbsp;m\u00e9thode&nbsp;peut&nbsp;s\u2019ajuster&nbsp;facilement&nbsp;\u00e0 ta situation.&nbsp;<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Est-ce\u00a0que\u00a0la\u00a0r\u00e8gle\u00a0d\u2019entra\u00eenement\u00a03-3-3\u00a0fonctionne\u00a0?\u00a0<\/h2>\n\n\n\n<p>Comme pour&nbsp;n\u2019importe&nbsp;quel&nbsp;programme&nbsp;d\u2019entra\u00eenement,&nbsp;<strong>\u00e7a&nbsp;d\u00e9pend<\/strong>. La&nbsp;g\u00e9n\u00e9tique,&nbsp;l\u2019alimentation, la&nbsp;qualit\u00e9&nbsp;du&nbsp;sommeil, le&nbsp;niveau&nbsp;de stress et&nbsp;l\u2019intensit\u00e9&nbsp;de&nbsp;l\u2019effort&nbsp;jouent&nbsp;tous&nbsp;un&nbsp;r\u00f4le&nbsp;d\u00e9terminant&nbsp;dans&nbsp;tes&nbsp;r\u00e9sultats.&nbsp;<\/p>\n\n\n\n<p><strong>La&nbsp;r\u00e8gle&nbsp;3-3-3 ne&nbsp;va&nbsp;pas transformer ta condition physique par&nbsp;magie,&nbsp;mais&nbsp;elle&nbsp;offre&nbsp;une&nbsp;structure durable. Et la&nbsp;r\u00e9gularit\u00e9, bien plus&nbsp;que&nbsp;n\u2019importe&nbsp;quelle tendance fitness, est&nbsp;ce&nbsp;qui&nbsp;permet&nbsp;de&nbsp;progresser&nbsp;sur le long&nbsp;terme.<\/strong>&nbsp;Si&nbsp;ce&nbsp;cadre&nbsp;t\u2019aide&nbsp;\u00e0&nbsp;t\u2019entra\u00eener&nbsp;r\u00e9guli\u00e8rement, \u00e0&nbsp;mieux&nbsp;r\u00e9cup\u00e9rer&nbsp;et \u00e0 prendre du plaisir,&nbsp;alors&nbsp;oui,&nbsp;\u00e7a&nbsp;fonctionne.&nbsp;<strong>Au final, le&nbsp;meilleur&nbsp;programme&nbsp;reste&nbsp;toujours&nbsp;celui&nbsp;que&nbsp;tu&nbsp;appr\u00e9cies&nbsp;et&nbsp;que&nbsp;tu&nbsp;peux&nbsp;suivre&nbsp;sur la dur\u00e9e.<\/strong>&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_fr.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105050\"\/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Le&nbsp;secteur&nbsp;du fitness&nbsp;adore&nbsp;les tendances.&nbsp;Toutes&nbsp;les&nbsp;quelques&nbsp;semaines,&nbsp;une&nbsp;nouvelle&nbsp;m\u00e9thode&nbsp;d\u2019entra\u00eenement&nbsp;appara\u00eet,&nbsp;promettant&nbsp;de&nbsp;meilleurs&nbsp;r\u00e9sultats&nbsp;en&nbsp;moins&nbsp;de temps,&nbsp;souvent&nbsp;accompagn\u00e9e&nbsp;d\u2019un nom&nbsp;accrocheur&nbsp;et&nbsp;d\u2019une&nbsp;publication&nbsp;virale&nbsp;sur les r\u00e9seaux&nbsp;sociaux.&nbsp; C\u2019est&nbsp;pourquoi&nbsp;il est&nbsp;essentiel&nbsp;d\u2019y&nbsp;regarder&nbsp;de plus pr\u00e8s avant de se lancer.&nbsp;Chez EVO, nous&nbsp;aimons&nbsp;tester les tendances&nbsp;plut\u00f4t&nbsp;que&nbsp;de les&#8230;<\/p>\n","protected":false},"author":5,"featured_media":115418,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"2702","_seopress_titles_title":"Qu'est-ce que la r\u00e8gle d'entra\u00eenement virale 3-3-3 ? | %%sitetitle%%","_seopress_titles_desc":"Une nouvelle tendance fitness fait parler d\u2019elle : la r\u00e8gle d\u2019entra\u00eenement 3-3-3. D\u00e9couvre ce que c\u2019est et comment elle fonctionne.","_seopress_robots_index":"","footnotes":""},"categories":[2702],"tags":[180,1664,3217],"class_list":["post-115455","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-decouvre","tag-training","tag-entrainement","tag-regle-dentrainement-3-3-3"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115455","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/comments?post=115455"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115455\/revisions"}],"predecessor-version":[{"id":115458,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115455\/revisions\/115458"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/115418"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=115455"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=115455"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=115455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}