diff --git a/backend/package.json b/backend/package.json
index 89da7a2..bc36707 100644
--- a/backend/package.json
+++ b/backend/package.json
@@ -8,7 +8,8 @@
     "start": "node dist/index.js",
     "db:migrate": "prisma migrate dev",
     "db:generate": "prisma generate",
-    "db:studio": "prisma studio"
+    "db:studio": "prisma studio",
+    "db:seed": "ts-node src/db/seed.ts"
   },
   "keywords": [],
   "author": "",
diff --git a/backend/src/controllers/exercise.controller.ts b/backend/src/controllers/exercise.controller.ts
new file mode 100644
index 0000000..6a0820a
--- /dev/null
+++ b/backend/src/controllers/exercise.controller.ts
@@ -0,0 +1,48 @@
+import type { Response } from "express";
+import { prisma } from "../index";
+import type { AppRequest } from "../types/context";
+import { createExerciseSchema, updateExerciseSchema } from "../validators/exercise.validators";
+
+export async function getAll(_req: AppRequest, res: Response): Promise<void> {
+  const exercises = await prisma.exercise.findMany({
+    orderBy: { name: "asc" },
+  });
+  res.json(exercises);
+}
+
+export async function getOne(req: AppRequest, res: Response): Promise<void> {
+  const id = req.params.id as string;
+  const exercise = await prisma.exercise.findUnique({ where: { id } });
+  if (!exercise) {
+    res.status(404).json({ message: "Exercice introuvable." });
+    return;
+  }
+  res.json(exercise);
+}
+
+export async function create(req: AppRequest, res: Response): Promise<void> {
+  const parsed = createExerciseSchema.safeParse(req.body);
+  if (!parsed.success) {
+    res.status(400).json({ message: parsed.error.issues[0].message });
+    return;
+  }
+  const exercise = await prisma.exercise.create({ data: parsed.data });
+  res.status(201).json(exercise);
+}
+
+export async function update(req: AppRequest, res: Response): Promise<void> {
+  const id = req.params.id as string;
+  const parsed = updateExerciseSchema.safeParse(req.body);
+  if (!parsed.success) {
+    res.status(400).json({ message: parsed.error.issues[0].message });
+    return;
+  }
+  const exercise = await prisma.exercise.update({ where: { id }, data: parsed.data });
+  res.json(exercise);
+}
+
+export async function remove(req: AppRequest, res: Response): Promise<void> {
+  const id = req.params.id as string;
+  await prisma.exercise.delete({ where: { id } });
+  res.status(204).send();
+}
diff --git a/backend/src/controllers/program.controller.ts b/backend/src/controllers/program.controller.ts
new file mode 100644
index 0000000..00ff27b
--- /dev/null
+++ b/backend/src/controllers/program.controller.ts
@@ -0,0 +1,123 @@
+import type { Response } from "express";
+import { prisma } from "../index";
+import type { AppRequest } from "../types/context";
+import { createProgramSchema, updateProgramSchema } from "../validators/program.validators";
+
+export async function getAll(req: AppRequest, res: Response): Promise<void> {
+  const userId = req.user?.id;
+  const programs = await prisma.program.findMany({
+    where: {
+      OR: [
+        { isPublic: true },
+        { authorId: userId },
+      ],
+    },
+    include: {
+      author: { select: { id: true, username: true, avatar: true } },
+      exercises: {
+        include: { exercise: true },
+        orderBy: { order: "asc" },
+      },
+    },
+    orderBy: { createdAt: "desc" },
+  });
+  res.json(programs);
+}
+
+export async function getOne(req: AppRequest, res: Response): Promise<void> {
+  const id = req.params.id as string;
+  const userId = req.user?.id;
+  const program = await prisma.program.findFirst({
+    where: {
+      id,
+      OR: [{ isPublic: true }, { authorId: userId }],
+    },
+    include: {
+      author: { select: { id: true, username: true, avatar: true } },
+      exercises: {
+        include: { exercise: true },
+        orderBy: { order: "asc" },
+      },
+    },
+  });
+  if (!program) {
+    res.status(404).json({ message: "Programme introuvable." });
+    return;
+  }
+  res.json(program);
+}
+
+export async function create(req: AppRequest, res: Response): Promise<void> {
+  const parsed = createProgramSchema.safeParse(req.body);
+  if (!parsed.success) {
+    res.status(400).json({ message: parsed.error.issues[0].message });
+    return;
+  }
+
+  const { exercises, ...programData } = parsed.data;
+
+  const program = await prisma.program.create({
+    data: {
+      ...programData,
+      authorId: req.user!.id,
+      exercises: {
+        create: exercises.map(({ exerciseId, sets, reps, durationSec, order }) => ({
+          exerciseId,
+          sets,
+          reps,
+          durationSec,
+          order,
+        })),
+      },
+    },
+    include: {
+      exercises: {
+        include: { exercise: true },
+        orderBy: { order: "asc" },
+      },
+    },
+  });
+  res.status(201).json(program);
+}
+
+export async function update(req: AppRequest, res: Response): Promise<void> {
+  const id = req.params.id as string;
+  const parsed = updateProgramSchema.safeParse(req.body);
+  if (!parsed.success) {
+    res.status(400).json({ message: parsed.error.issues[0].message });
+    return;
+  }
+
+  const program = await prisma.program.findFirst({
+    where: { id, authorId: req.user!.id },
+  });
+  if (!program) {
+    res.status(404).json({ message: "Programme introuvable." });
+    return;
+  }
+
+  const updated = await prisma.program.update({
+    where: { id },
+    data: parsed.data,
+    include: {
+      exercises: {
+        include: { exercise: true },
+        orderBy: { order: "asc" },
+      },
+    },
+  });
+  res.json(updated);
+}
+
+export async function remove(req: AppRequest, res: Response): Promise<void> {
+  const id = req.params.id as string;
+  const program = await prisma.program.findFirst({
+    where: { id, authorId: req.user!.id },
+  });
+  if (!program) {
+    res.status(404).json({ message: "Programme introuvable." });
+    return;
+  }
+  await prisma.program.delete({ where: { id } });
+  res.status(204).send();
+}
diff --git a/backend/src/db/seed.ts b/backend/src/db/seed.ts
new file mode 100644
index 0000000..004b636
--- /dev/null
+++ b/backend/src/db/seed.ts
@@ -0,0 +1,106 @@
+import "dotenv/config";
+import { PrismaClient } from "@prisma/client";
+import { PrismaPg } from "@prisma/adapter-pg";
+import argon2 from "argon2";
+
+const adapter = new PrismaPg({ connectionString: process.env.DATABASE_URL });
+const prisma = new PrismaClient({ adapter });
+
+async function main() {
+  console.log("🌱 Seed en cours...");
+
+  // ── Admin ──────────────────────────────────────────────────────────────────
+  const adminPassword = await argon2.hash("admin1234");
+  const admin = await prisma.user.upsert({
+    where: { email: "admin@pulseform.app" },
+    update: {},
+    create: {
+      username: "admin",
+      email: "admin@pulseform.app",
+      password: adminPassword,
+      role: "ADMIN",
+    },
+  });
+  console.log(`✅ Admin : ${admin.email}`);
+
+  // ── Exercices ──────────────────────────────────────────────────────────────
+  const exercisesData = [
+    { name: "Squat", description: "Flexion des jambes, dos droit.", difficulty: "BEGINNER" as const, muscleGroups: ["Legs", "Glutes"] },
+    { name: "Squat sauté", description: "Squat avec impulsion vers le haut.", difficulty: "INTERMEDIATE" as const, muscleGroups: ["Legs", "Glutes"] },
+    { name: "Fente avant", description: "Pas en avant, genou à 90°.", difficulty: "BEGINNER" as const, muscleGroups: ["Legs", "Glutes"] },
+    { name: "Pompes", description: "Bras à largeur d'épaules, corps droit.", difficulty: "BEGINNER" as const, muscleGroups: ["Chest", "Arms"] },
+    { name: "Pompes diamant", description: "Mains proches, triceps sollicités.", difficulty: "INTERMEDIATE" as const, muscleGroups: ["Arms", "Chest"] },
+    { name: "Dips", description: "Sur une chaise ou barre parallèle.", difficulty: "INTERMEDIATE" as const, muscleGroups: ["Arms", "Chest"] },
+    { name: "Traction", description: "Barre fixe, prise pronation.", difficulty: "ADVANCED" as const, muscleGroups: ["Back", "Arms"] },
+    { name: "Rowing incliné", description: "Haltère, dos à 45°.", difficulty: "INTERMEDIATE" as const, muscleGroups: ["Back"] },
+    { name: "Planche", description: "Corps droit, abdos contractés.", difficulty: "BEGINNER" as const, muscleGroups: ["Abdominals"] },
+    { name: "Crunch", description: "Soulever les épaules, pas le dos.", difficulty: "BEGINNER" as const, muscleGroups: ["Abdominals"] },
+    { name: "Mountain climber", description: "Alterner genoux vers la poitrine.", difficulty: "INTERMEDIATE" as const, muscleGroups: ["Abdominals", "Legs"] },
+    { name: "Burpee", description: "Pompe + saut, exercice full body.", difficulty: "ADVANCED" as const, muscleGroups: ["Legs", "Chest", "Arms"] },
+  ];
+
+  await prisma.exercise.createMany({ data: exercisesData, skipDuplicates: true });
+  const exercises = await prisma.exercise.findMany();
+  console.log(`✅ ${exercises.length} exercices`);
+
+  // ── Programme débutant ─────────────────────────────────────────────────────
+  const squat = exercises.find((e) => e.name === "Squat")!;
+  const pompes = exercises.find((e) => e.name === "Pompes")!;
+  const planche = exercises.find((e) => e.name === "Planche")!;
+  const crunch = exercises.find((e) => e.name === "Crunch")!;
+  const fente = exercises.find((e) => e.name === "Fente avant")!;
+
+  await prisma.program.upsert({
+    where: { id: "00000000-0000-0000-0000-000000000001" },
+    update: {},
+    create: {
+      id: "00000000-0000-0000-0000-000000000001",
+      name: "Full Body Débutant",
+      description: "Programme complet pour commencer sans équipement.",
+      isPublic: true,
+      authorId: admin.id,
+      exercises: {
+        create: [
+          { exerciseId: squat.id!, sets: 3, reps: 12, order: 0 },
+          { exerciseId: pompes.id!, sets: 3, reps: 10, order: 1 },
+          { exerciseId: fente.id!, sets: 3, reps: 10, order: 2 },
+          { exerciseId: planche.id!, sets: 3, durationSec: 30, order: 3 },
+          { exerciseId: crunch.id!, sets: 3, reps: 15, order: 4 },
+        ],
+      },
+    },
+  });
+  console.log("✅ Programme : Full Body Débutant");
+
+  // ── Programme intermédiaire ────────────────────────────────────────────────
+  const burpee = exercises.find((e) => e.name === "Burpee")!;
+  const mountain = exercises.find((e) => e.name === "Mountain climber")!;
+  const squatSaute = exercises.find((e) => e.name === "Squat sauté")!;
+
+  await prisma.program.upsert({
+    where: { id: "00000000-0000-0000-0000-000000000002" },
+    update: {},
+    create: {
+      id: "00000000-0000-0000-0000-000000000002",
+      name: "Cardio Intermédiaire",
+      description: "Circuit cardio sans équipement, intensité modérée.",
+      isPublic: true,
+      authorId: admin.id,
+      exercises: {
+        create: [
+          { exerciseId: burpee.id!, sets: 4, reps: 8, order: 0 },
+          { exerciseId: squatSaute.id!, sets: 4, reps: 12, order: 1 },
+          { exerciseId: mountain.id!, sets: 4, durationSec: 30, order: 2 },
+          { exerciseId: pompes.id!, sets: 4, reps: 12, order: 3 },
+        ],
+      },
+    },
+  });
+  console.log("✅ Programme : Cardio Intermédiaire");
+
+  console.log("🎉 Seed terminé.");
+}
+
+main()
+  .catch((e) => { console.error(e); process.exit(1); })
+  .finally(() => prisma.$disconnect());
diff --git a/backend/src/index.ts b/backend/src/index.ts
index 421f91a..8802765 100644
--- a/backend/src/index.ts
+++ b/backend/src/index.ts
@@ -6,6 +6,8 @@ import { PrismaClient } from "@prisma/client";
 import { PrismaPg } from "@prisma/adapter-pg";
 import authRoutes from "./routes/auth.routes";
 import userRoutes from "./routes/user.routes";
+import exerciseRoutes from "./routes/exercise.routes";
+import programRoutes from "./routes/program.routes";
 
 const adapter = new PrismaPg({ connectionString: process.env.DATABASE_URL });
 const app = express();
@@ -32,8 +34,8 @@ app.use("/uploads", express.static("uploads"));
 
 app.use("/api/auth", authRoutes);
 app.use("/api/users", userRoutes);
-// app.use("/api/exercises", exerciseRoutes);
-// app.use("/api/programs", programRoutes);
+app.use("/api/exercises", exerciseRoutes);
+app.use("/api/programs", programRoutes);
 // app.use("/api/groups", groupRoutes);
 // app.use("/api/friends", friendRoutes);
 // app.use("/api/history", historyRoutes);
diff --git a/backend/src/routes/exercise.routes.ts b/backend/src/routes/exercise.routes.ts
new file mode 100644
index 0000000..eb61682
--- /dev/null
+++ b/backend/src/routes/exercise.routes.ts
@@ -0,0 +1,13 @@
+import { Router } from "express";
+import { getAll, getOne, create, update, remove } from "../controllers/exercise.controller";
+import { requireAuth, requireRole } from "../middlewares/auth";
+
+const router = Router();
+
+router.get("/", requireAuth, getAll);
+router.get("/:id", requireAuth, getOne);
+router.post("/", requireAuth, requireRole("ADMIN", "COACH"), create);
+router.patch("/:id", requireAuth, requireRole("ADMIN", "COACH"), update);
+router.delete("/:id", requireAuth, requireRole("ADMIN"), remove);
+
+export default router;
diff --git a/backend/src/routes/program.routes.ts b/backend/src/routes/program.routes.ts
new file mode 100644
index 0000000..0509408
--- /dev/null
+++ b/backend/src/routes/program.routes.ts
@@ -0,0 +1,13 @@
+import { Router } from "express";
+import { getAll, getOne, create, update, remove } from "../controllers/program.controller";
+import { requireAuth } from "../middlewares/auth";
+
+const router = Router();
+
+router.get("/", requireAuth, getAll);
+router.get("/:id", requireAuth, getOne);
+router.post("/", requireAuth, create);
+router.patch("/:id", requireAuth, update);
+router.delete("/:id", requireAuth, remove);
+
+export default router;
diff --git a/backend/src/validators/exercise.validators.ts b/backend/src/validators/exercise.validators.ts
new file mode 100644
index 0000000..ef7b082
--- /dev/null
+++ b/backend/src/validators/exercise.validators.ts
@@ -0,0 +1,14 @@
+import { z } from "zod";
+
+export const createExerciseSchema = z.object({
+  name: z.string().min(2).max(50),
+  description: z.string().max(300).optional(),
+  difficulty: z.enum(["BEGINNER", "INTERMEDIATE", "ADVANCED"]).default("BEGINNER"),
+  muscleGroups: z.array(z.string()).min(1),
+  modelPath: z.string().optional(),
+});
+
+export const updateExerciseSchema = createExerciseSchema.partial();
+
+export type CreateExerciseInput = z.infer<typeof createExerciseSchema>;
+export type UpdateExerciseInput = z.infer<typeof updateExerciseSchema>;
diff --git a/backend/src/validators/program.validators.ts b/backend/src/validators/program.validators.ts
new file mode 100644
index 0000000..cdbc7ec
--- /dev/null
+++ b/backend/src/validators/program.validators.ts
@@ -0,0 +1,25 @@
+import { z } from "zod";
+
+const programExerciseSchema = z.object({
+  exerciseId: z.string().uuid(),
+  sets: z.number().int().min(1),
+  reps: z.number().int().min(1).optional(),
+  durationSec: z.number().int().min(1).optional(),
+  order: z.number().int().min(0).default(0),
+});
+
+export const createProgramSchema = z.object({
+  name: z.string().min(2).max(50),
+  description: z.string().max(300).optional(),
+  isPublic: z.boolean().default(false),
+  exercises: z.array(programExerciseSchema).min(1),
+});
+
+export const updateProgramSchema = z.object({
+  name: z.string().min(2).max(50).optional(),
+  description: z.string().max(300).optional(),
+  isPublic: z.boolean().optional(),
+});
+
+export type CreateProgramInput = z.infer<typeof createProgramSchema>;
+export type UpdateProgramInput = z.infer<typeof updateProgramSchema>;