{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/it\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/it\/author\/chalid\/","title":"5\/3\/1 per principianti","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"a9nqeRtFMp\"><a href=\"https:\/\/training.fit\/it\/scheda-allenamento\/531-per-principianti\/\">5\/3\/1 per principianti<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/it\/scheda-allenamento\/531-per-principianti\/embed\/#?secret=a9nqeRtFMp\" width=\"600\" height=\"338\" title=\"&#8220;5\/3\/1 per principianti&#8221; &#8212; Training.fit\" data-secret=\"a9nqeRtFMp\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/531-for-beginners-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"5\/3\/1 per principianti di Jim Wendler \u00e8 un programma full body su tre giorni con due esercizi principali per seduta, lavoro aggiuntivo per fare pratica ed esercizi di assistenza. Usa un massimale di allenamento fissato con prudenza, invece di cercare di sollevare carichi massimali sempre pi\u00f9 pesanti a ogni allenamento. Il condizionamento fisico fa parte del piano complessivo. A chi \u00e8 adatto questo piano \u00c8 adatto a te se conosci [&hellip;]"}