{"id":28681,"date":"2026-10-02T09:48:54","date_gmt":"2026-10-02T07:48:54","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28681"},"modified":"2026-10-17T22:29:39","modified_gmt":"2026-10-17T20:29:39","slug":"stronglifts-5x5","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/tr\/antrenman-programi\/stronglifts-5x5\/","title":{"rendered":"training.fit \u00d6rnek Program\u0131: 5\u00d75 Kuvvet"},"content":{"rendered":"

Bu training.fit \u00f6rne\u011fi, se\u00e7ilmi\u015f \u00e7ok eklemli hareketlerde be\u015f tekrarl\u0131 be\u015f set kullan\u0131r. D\u00f6n\u00fc\u015f\u00fcml\u00fc iki seans bu kuvvet \u00e7al\u0131\u015fmas\u0131n\u0131 daha y\u00fcksek tekrarl\u0131 \u00e7eki\u015f hareketleriyle tamamlar. A\u015fa\u011f\u0131daki hareket se\u00e7imi ve ilerleme d\u00fczeni, yayg\u0131n 5\u00d75 yap\u0131s\u0131 i\u00e7in haz\u0131rlad\u0131\u011f\u0131m\u0131z kendi \u00f6rne\u011fimizdir.<\/p>\n

Bu program kimlere uygun?<\/span><\/h2>\n

Bu \u00f6rne\u011fi, hareketleri zaten biliyorsan ve belirtilen ekipmana eri\u015febiliyorsan kullan. Kontrol edebildi\u011fin y\u00fcklerle ba\u015fla; \u00e7al\u0131\u015fma miktar\u0131n\u0131 deneyimine ve toparlanmana g\u00f6re ayarla. Tablo herkes i\u00e7in zorunlu bir re\u00e7ete de\u011fildir.<\/p>\n

Antrenman takvimi ve yap\u0131s\u0131<\/span><\/h2>\n

Pazartesi, \u00e7ar\u015famba ve cuma ya da ard\u0131\u015f\u0131k olmayan ba\u015fka \u00fc\u00e7 g\u00fcnde \u00e7al\u0131\u015f. Haftalar aras\u0131nda A\/B\/A ve B\/A\/B d\u00fczenlerini d\u00f6n\u00fc\u015f\u00fcml\u00fc kullan.<\/p>\n

A<\/span><\/h3>\n
\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
Halterle squat<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
Bench press<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
Kabloda row<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

B<\/span><\/h3>\n
\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
Deadlift<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Damb\u0131lla omuz presi<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
Kabloda lat pulldown<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Programda nas\u0131l ilerlersin?<\/span><\/h2>\n

Her tekrar aral\u0131\u011f\u0131n\u0131n alt s\u0131n\u0131r\u0131ndan ba\u015fla. T\u00fcm setlerde \u00fcst hedefe kontroll\u00fc ve yakla\u015f\u0131k iki tekrar yedekte kalacak \u015fekilde ula\u015ft\u0131\u011f\u0131nda uygulanabilir en k\u00fc\u00e7\u00fck a\u011f\u0131rl\u0131k art\u0131\u015f\u0131n\u0131 yap ve alt s\u0131n\u0131ra d\u00f6n. Sabit be\u015f tekrarl\u0131 setlerde ancak t\u00fcm setleri bu eforla tamamlad\u0131\u011f\u0131nda art\u0131r. Alt hedefi tekrar tekrar ka\u00e7\u0131r\u0131rsan a\u011f\u0131rl\u0131\u011f\u0131 azalt ya da bir set \u00e7\u0131kar ve toparlanman\u0131 de\u011ferlendir. Kararlar\u0131n\u0131 performans\u0131na g\u00f6re vermek i\u00e7in antrenman kayd\u0131 tut.<\/p>\n

Bilimsel ara\u015ft\u0131rmalar ne s\u00f6yl\u00fcyor?<\/span><\/h2>\n

Bir meta-analiz, antrenman hacmi e\u015fitlendi\u011finde b\u00f6l\u00fcnm\u00fc\u015f ve t\u00fcm v\u00fccut rutinlerinde benzer kuvvet ve kas geli\u015fimi buldu. Takvim \u00e7al\u0131\u015fman\u0131 d\u00fczenlemeye yarar; bu seanslar\u0131n tam olarak en iyi se\u00e7enek oldu\u011funu g\u00f6stermez. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Program\u0131n kayna\u011f\u0131 ve s\u00fcr\u00fcm\u00fc<\/span><\/h2>\n

Bu, training.fit taraf\u0131ndan ba\u011f\u0131ms\u0131z olarak haz\u0131rlanm\u0131\u015f bir \u00f6rnek programd\u0131r. Hareketler, setler ve ilerleme d\u00fczeni editoryal \u00f6rneklerdir; belirli bir antren\u00f6r\u00fcn program\u0131n\u0131 yeniden \u00fcretmez ve at\u0131f yap\u0131lan ara\u015ft\u0131rmada bir b\u00fct\u00fcn olarak test edilmemi\u015ftir.<\/p>\n","protected":false},"featured_media":28515,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"beginner","training-plans":[9097,8536,9397,9121,9201,9229],"popularity":1,"tf_plan_scope":"training.fit \u00f6rnek seanslar\u0131","tf_plan_notes":"Listelenen her seans bir kez say\u0131l\u0131r. Sonu\u00e7 bu \u00f6rnek antrenmanlar\u0131 g\u00f6sterir; s\u0131kl\u0131k ve ilerleme makalede a\u00e7\u0131klan\u0131r.","tf_plan_sessions":[{"session_key":"session-1","session_name":"A","session_exercises":[{"exercise_post":1810,"exercise_label":"Halterle squat","fallback_muscle_groups":[],"working_sets":5,"prescription":"5 tekrar","is_optional":false},{"exercise_post":391,"exercise_label":"Bench press","fallback_muscle_groups":[],"working_sets":5,"prescription":"5 tekrar","is_optional":false},{"exercise_post":1906,"exercise_label":"Kabloda row","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false}]},{"session_key":"session-2","session_name":"B","session_exercises":[{"exercise_post":1817,"exercise_label":"Deadlift","fallback_muscle_groups":[],"working_sets":3,"prescription":"5 tekrar","is_optional":false},{"exercise_post":1827,"exercise_label":"Damb\u0131lla omuz presi","fallback_muscle_groups":[],"working_sets":5,"prescription":"5 tekrar","is_optional":false},{"exercise_post":1830,"exercise_label":"Kabloda lat pulldown","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false}]}]},"yoast_head":"training.fit \u00d6rnek Program\u0131: 5\u00d75 Kuvvet » Training.fit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/tr\/antrenman-programi\/stronglifts-5x5\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"training.fit \u00d6rnek Program\u0131: 5\u00d75 Kuvvet\" \/>\n<meta property=\"og:description\" content=\"Bu training.fit \u00f6rne\u011fi, se\u00e7ilmi\u015f \u00e7ok eklemli hareketlerde be\u015f tekrarl\u0131 be\u015f set kullan\u0131r. D\u00f6n\u00fc\u015f\u00fcml\u00fc iki seans bu kuvvet \u00e7al\u0131\u015fmas\u0131n\u0131 daha y\u00fcksek tekrarl\u0131 \u00e7eki\u015f hareketleriyle tamamlar. A\u015fa\u011f\u0131daki hareket se\u00e7imi ve ilerleme d\u00fczeni, yayg\u0131n 5\u00d75 yap\u0131s\u0131 i\u00e7in haz\u0131rlad\u0131\u011f\u0131m\u0131z kendi \u00f6rne\u011fimizdir. Bu program kimlere uygun? Bu \u00f6rne\u011fi, hareketleri zaten biliyorsan ve belirtilen ekipmana eri\u015febiliyorsan kullan. Kontrol edebildi\u011fin y\u00fcklerle ba\u015fla; \u00e7al\u0131\u015fma miktar\u0131n\u0131 deneyimine ve toparlanmana g\u00f6re ayarla. Tablo herkes i\u00e7in zorunlu bir re\u00e7ete de\u011fildir. Antrenman […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/antrenman-programi\/stronglifts-5x5\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T20:29:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/stronglifts-5x5-varied-photo-overview.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1536\" \/>\n\t<meta property=\"og:image:height\" content=\"1024\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 dakika\" \/>","yoast_head_json":{"title":"training.fit \u00d6rnek Program\u0131: 5\u00d75 Kuvvet » Training.fit","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/tr\/antrenman-programi\/stronglifts-5x5\/","og_locale":"tr_TR","og_type":"article","og_title":"training.fit \u00d6rnek Program\u0131: 5\u00d75 Kuvvet","og_description":"Bu training.fit \u00f6rne\u011fi, se\u00e7ilmi\u015f \u00e7ok eklemli hareketlerde be\u015f tekrarl\u0131 be\u015f set kullan\u0131r. D\u00f6n\u00fc\u015f\u00fcml\u00fc iki seans bu kuvvet \u00e7al\u0131\u015fmas\u0131n\u0131 daha y\u00fcksek tekrarl\u0131 \u00e7eki\u015f hareketleriyle tamamlar. A\u015fa\u011f\u0131daki hareket se\u00e7imi ve ilerleme d\u00fczeni, yayg\u0131n 5\u00d75 yap\u0131s\u0131 i\u00e7in haz\u0131rlad\u0131\u011f\u0131m\u0131z kendi \u00f6rne\u011fimizdir. Bu program kimlere uygun? Bu \u00f6rne\u011fi, hareketleri zaten biliyorsan ve belirtilen ekipmana eri\u015febiliyorsan kullan. Kontrol edebildi\u011fin y\u00fcklerle ba\u015fla; \u00e7al\u0131\u015fma miktar\u0131n\u0131 deneyimine ve toparlanmana g\u00f6re ayarla. Tablo herkes i\u00e7in zorunlu bir re\u00e7ete de\u011fildir. Antrenman […]","og_url":"https:\/\/training.fit\/tr\/antrenman-programi\/stronglifts-5x5\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T20:29:39+00:00","og_image":[{"width":1536,"height":1024,"url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/stronglifts-5x5-varied-photo-overview.webp","type":"image\/webp"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"2 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/antrenman-programi\/stronglifts-5x5\/","url":"https:\/\/training.fit\/tr\/antrenman-programi\/stronglifts-5x5\/","name":"training.fit \u00d6rnek Program\u0131: 5\u00d75 Kuvvet » Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-02T07:48:54+00:00","dateModified":"2026-10-17T20:29:39+00:00","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/antrenman-programi\/stronglifts-5x5\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"tr"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"tr","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan\/28681"}],"collection":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan"}],"about":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/types\/trainingsplan"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9229"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9201"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9121"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9397"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8536"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9097"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/28515"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=28681"}],"wp:term":[{"taxonomy":"trainingsplan-target","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan-target?post=28681"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}