{"id":28729,"date":"2026-10-02T11:29:26","date_gmt":"2026-10-02T09:29:26","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28729"},"modified":"2026-10-18T04:58:46","modified_gmt":"2026-10-18T02:58:46","slug":"muscle-strength-haftada-uc-gun-tum-vucut-dambil-antrenmani","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/tr\/antrenman-programi\/muscle-strength-haftada-uc-gun-tum-vucut-dambil-antrenmani\/","title":{"rendered":"Muscle & Strength: Haftada \u00dc\u00e7 G\u00fcn T\u00fcm V\u00fccut Damb\u0131l Antrenman\u0131"},"content":{"rendered":"

Josh England\u2019\u0131n haftada \u00fc\u00e7 g\u00fcn yap\u0131lan damb\u0131l program\u0131, evde az ekipmanla t\u00fcm v\u00fccudunu \u00e7al\u0131\u015ft\u0131rabilece\u011fin bir se\u00e7enektir. Haftada ayn\u0131 antrenman\u0131 \u00fc\u00e7 kez tekrarlamak yerine farkl\u0131 egzersiz kombinasyonlar\u0131 yapars\u0131n. Yay\u0131mlanan program sekiz haftal\u0131k bir ba\u015flang\u0131\u00e7 d\u00f6nemi olarak d\u00fczenlenmi\u015ftir; iti\u015f, \u00e7eki\u015f, bacak ve kol \u00e7al\u0131\u015fmalar\u0131n\u0131 i\u00e7erir.<\/p>\n

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

Bu plan, damb\u0131llar\u0131 ve a\u011f\u0131rl\u0131k sehpas\u0131 olan ancak tam bir halter d\u00fczene\u011fi bulunmayan yeni ba\u015flayanlara veya ara verdikten sonra a\u011f\u0131rl\u0131k antrenman\u0131na d\u00f6nenlere uygundur. Ayarlanabilir damb\u0131llarla direnci de\u011fi\u015ftirmek daha kolayd\u0131r. Kullanabilece\u011fin a\u011f\u0131rl\u0131k miktar\u0131 \u00f6nemlidir: En a\u011f\u0131r damb\u0131l \u00e7iftinle bile b\u00fct\u00fcn egzersizler zaten \u00e7ok kolay geliyorsa, hi\u00e7bir planla sonsuza kadar ilerleyemezsin.<\/p>\n

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

A\u015fa\u011f\u0131da yay\u0131nc\u0131n\u0131n \u00e7evrim i\u00e7i program\u0131ndaki t\u00fcm seanslar yer al\u0131r. Makaledeki s\u0131raya ve dinlenme g\u00fcnlerine uy. Tablolar \u00e7al\u0131\u015fma setlerini g\u00f6sterir; uygun \u0131s\u0131nma setlerini ekle. Tek tarafl\u0131 hareketlerde belirtilen tekrarlar\u0131 her iki tarafta tamamla.<\/p>\n

G\u00fcn 1<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
Damb\u0131lla squat<\/a><\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
Damb\u0131lla d\u00fcz bacak deadlift<\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
\u00d6ne e\u011filerek \u00e7ift damb\u0131l row<\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
Damb\u0131lla bench press<\/a><\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
Damb\u0131lla yana a\u00e7\u0131\u015f<\/a><\/td>\n2<\/td>\n8<\/td>\n<\/tr>\n
Biseps curl<\/a><\/td>\n2<\/td>\n8<\/td>\n<\/tr>\n
Damb\u0131lla skull crusher<\/a><\/td>\n2<\/td>\n8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

G\u00fcn 2<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
Damb\u0131lla lunge<\/a><\/td>\n3<\/td>\n10 her taraf<\/td>\n<\/tr>\n
Ayaklar aras\u0131nda damb\u0131lla leg curl<\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
Damb\u0131lla deadlift<\/a><\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
Damb\u0131lla omuz presi<\/a><\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f<\/a><\/td>\n2<\/td>\n8<\/td>\n<\/tr>\n
Hammer curl<\/a><\/td>\n2<\/td>\n8<\/td>\n<\/tr>\n
Oturarak damb\u0131lla ba\u015f \u00fcst\u00fc triseps a\u00e7\u0131\u015f<\/a><\/td>\n2<\/td>\n8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

G\u00fcn 3<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
Damb\u0131lla step-up<\/a><\/td>\n3<\/td>\n10 her taraf<\/td>\n<\/tr>\n
Damb\u0131lla d\u00fcz bacak deadlift<\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
Tek kolla damb\u0131lla row<\/a><\/td>\n3<\/td>\n10 her taraf<\/td>\n<\/tr>\n
Ters tutu\u015f damb\u0131l bench press<\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
Damb\u0131lla ters a\u00e7\u0131\u015f<\/a><\/td>\n2<\/td>\n8<\/td>\n<\/tr>\n
Zottman curl<\/a><\/td>\n2<\/td>\n8<\/td>\n<\/tr>\n
Dar tutu\u015f damb\u0131l bench press<\/td>\n2<\/td>\n8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

\u0130lerleme nas\u0131l sa\u011flan\u0131r?<\/span><\/h2>\n

\u00c7al\u0131\u015ft\u0131\u011f\u0131n a\u011f\u0131rl\u0131klar\u0131 kaydet ve damb\u0131l a\u011f\u0131rl\u0131\u011f\u0131n\u0131 art\u0131rmadan \u00f6nce hedef tekrarlar\u0131 kontroll\u00fc bi\u00e7imde tamamla. Yay\u0131nc\u0131n\u0131n yorum b\u00f6l\u00fcm\u00fcnde ekip, hedef tekrar say\u0131s\u0131n\u0131 rahat\u00e7a a\u015fabildi\u011finde direnci art\u0131rman\u0131 \u00f6neriyor. Sekiz hafta sonra ilerlemeni ve ekipman\u0131n\u0131 yeniden de\u011ferlendir; sekiz haftal\u0131k d\u00f6nemin sona ermesi, h\u00e2l\u00e2 i\u015fine yarayan bir antrenman d\u00fczenini b\u0131rakman gerekti\u011fi anlam\u0131na gelmez.<\/p>\n

Pop\u00fclerlik ve kullan\u0131c\u0131 yorumlar\u0131<\/span><\/h2>\n

Yay\u0131nc\u0131n\u0131n sitesinde, 1 Ekim 2026 tarihinde makalenin 10,8 milyon kez okundu\u011fu g\u00f6steriliyordu. Okuyucular, ilerleme ve ekipman hakk\u0131nda sorular sorarken antrenmana geri d\u00f6nd\u00fcklerinden ve evdeki ekipmanlar\u0131yla \u00e7al\u0131\u015ft\u0131klar\u0131ndan s\u00f6z ediyordu. Okunma say\u0131s\u0131, program\u0131 uygulayanlar\u0131n veya ba\u015far\u0131yla tamamlayanlar\u0131n say\u0131s\u0131n\u0131 de\u011fil, site trafi\u011fini \u00f6l\u00e7er.<\/p>\n

Kaynak, indirilebilir bir antrenman plan\u0131 ve aktif yorum b\u00f6l\u00fcm\u00fc bulunan, uzun s\u00fcredir yay\u0131nda olan Muscle & Strength makalesidir.<\/p>\n

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

T\u00fcm v\u00fccut antrenman\u0131 ve b\u00f6lgesel antrenman d\u00fczenleri, antrenman hacminin e\u015fitlendi\u011fi kar\u015f\u0131la\u015ft\u0131rmalarda benzer sonu\u00e7lar verdi. Bu sonu\u00e7, antrenmanlar\u0131n\u0131 planlarken haftada \u00fc\u00e7 g\u00fcn t\u00fcm v\u00fccut antrenman\u0131 yapmay\u0131 pratik bir se\u00e7enek h\u00e2line getirir; ancak \u00fc\u00e7 g\u00fcn\u00fcn her zaman d\u00f6rt g\u00fcnden daha iyi oldu\u011funu kan\u0131tlamaz. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Bir derlemede, kullan\u0131lan ekipmana \u00f6zg\u00fc kuvvet art\u0131\u015flar\u0131 bulundu; serbest a\u011f\u0131rl\u0131klarla makineler aras\u0131nda genel olarak net bir kas b\u00fcy\u00fcmesi fark\u0131 saptanmad\u0131. Damb\u0131llarla \u00e7al\u0131\u015fmak ge\u00e7erli bir se\u00e7enektir; ancak halterle en y\u00fcksek performans\u0131n\u0131 sergilemek i\u00e7in yine ilgili hareketlerde pratik yapman gerekir. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Bu \u00e7al\u0131\u015fmalar antrenman ilkelerini ve antrenman\u0131n nas\u0131l d\u00fczenlenece\u011fine ili\u015fkin \u00f6nerileri inceler. Muscle & Strength: Haftada \u00dc\u00e7 G\u00fcn T\u00fcm V\u00fccut Damb\u0131l Antrenman\u0131 program\u0131n\u0131n di\u011fer iyi tasarlanm\u0131\u015f programlardan \u00fcst\u00fcn oldu\u011funu kan\u0131tlamaz.<\/p>\n

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

Bu plan Josh England\u2019\u0131n \u00e7evrimi\u00e7i makalesini esas al\u0131r. Yay\u0131nc\u0131n\u0131n yorumlar\u0131nda, daha eski yazd\u0131r\u0131labilir s\u00fcr\u00fcmle farkl\u0131l\u0131k oldu\u011funda \u00e7evrimi\u00e7i s\u00fcr\u00fcm\u00fcn esas al\u0131nmas\u0131 gerekti\u011fi belirtilir. Josh England: program\u0131n kayna\u011f\u0131<\/a>.<\/p>\n","protected":false},"featured_media":28571,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"beginner","training-plans":[9076,9185,9547,8745,9620,8647,9201,8615,8833,9170,8894,9006,9692,9332,6882],"popularity":9,"tf_plan_scope":"\u00dc\u00e7 g\u00fcnl\u00fck \u00f6rnek hafta","tf_plan_notes":"A\u015fa\u011f\u0131da yay\u0131nc\u0131n\u0131n \u00e7evrim i\u00e7i program\u0131ndaki t\u00fcm seanslar yer al\u0131r. Makaledeki s\u0131raya ve dinlenme g\u00fcnlerine uy. Tablolar \u00e7al\u0131\u015fma setlerini g\u00f6sterir; uygun \u0131s\u0131nma setlerini ekle. Tek tarafl\u0131 hareketlerde belirtilen tekrarlar\u0131 her iki tarafta tamamla.","tf_plan_sessions":[{"session_key":"session-1","session_name":"G\u00fcn 1","session_exercises":[{"exercise_post":1809,"exercise_label":"Damb\u0131lla squat","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Damb\u0131lla d\u00fcz bacak deadlift","fallback_muscle_groups":["glutes","hamstrings","back"],"working_sets":3,"prescription":"10 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"\u00d6ne e\u011filerek \u00e7ift damb\u0131l row","fallback_muscle_groups":["back","shoulders","biceps"],"working_sets":3,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1823,"exercise_label":"Damb\u0131lla bench press","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1928,"exercise_label":"Damb\u0131lla yana a\u00e7\u0131\u015f","fallback_muscle_groups":[],"working_sets":2,"prescription":"8 tekrar","is_optional":false},{"exercise_post":1765,"exercise_label":"Biseps curl","fallback_muscle_groups":[],"working_sets":2,"prescription":"8 tekrar","is_optional":false},{"exercise_post":1938,"exercise_label":"Damb\u0131lla skull crusher","fallback_muscle_groups":[],"working_sets":2,"prescription":"8 tekrar","is_optional":false}]},{"session_key":"session-2","session_name":"G\u00fcn 2","session_exercises":[{"exercise_post":1748,"exercise_label":"Damb\u0131lla lunge","fallback_muscle_groups":[],"working_sets":3,"prescription":"her taraf i\u00e7in 10 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Ayaklar aras\u0131nda damb\u0131lla leg curl","fallback_muscle_groups":["hamstrings"],"working_sets":3,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1821,"exercise_label":"Damb\u0131lla deadlift","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1827,"exercise_label":"Damb\u0131lla omuz presi","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1783,"exercise_label":"Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f","fallback_muscle_groups":[],"working_sets":2,"prescription":"8 tekrar","is_optional":false},{"exercise_post":1797,"exercise_label":"Hammer curl","fallback_muscle_groups":[],"working_sets":2,"prescription":"8 tekrar","is_optional":false},{"exercise_post":1948,"exercise_label":"Oturarak damb\u0131lla ba\u015f \u00fcst\u00fc triseps a\u00e7\u0131\u015f","fallback_muscle_groups":[],"working_sets":2,"prescription":"8 tekrar","is_optional":false}]},{"session_key":"session-3","session_name":"G\u00fcn 3","session_exercises":[{"exercise_post":1743,"exercise_label":"Damb\u0131lla step-up","fallback_muscle_groups":[],"working_sets":3,"prescription":"her taraf i\u00e7in 10 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Damb\u0131lla d\u00fcz bacak deadlift","fallback_muscle_groups":["glutes","hamstrings","back"],"working_sets":3,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1777,"exercise_label":"Tek kolla damb\u0131lla row","fallback_muscle_groups":[],"working_sets":3,"prescription":"her taraf i\u00e7in 10 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Ters tutu\u015f damb\u0131l bench press","fallback_muscle_groups":["chest","triceps","shoulders"],"working_sets":3,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1896,"exercise_label":"Damb\u0131lla ters a\u00e7\u0131\u015f","fallback_muscle_groups":[],"working_sets":2,"prescription":"8 tekrar","is_optional":false},{"exercise_post":2653,"exercise_label":"Zottman curl","fallback_muscle_groups":[],"working_sets":2,"prescription":"8 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Dar tutu\u015f damb\u0131l bench press","fallback_muscle_groups":["chest","triceps","shoulders"],"working_sets":2,"prescription":"8 tekrar","is_optional":false}]}]},"yoast_head":"Muscle & Strength: Haftada \u00dc\u00e7 G\u00fcn T\u00fcm V\u00fccut Damb\u0131l Antrenman\u0131 » 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\/muscle-strength-haftada-uc-gun-tum-vucut-dambil-antrenmani\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Muscle & Strength: Haftada \u00dc\u00e7 G\u00fcn T\u00fcm V\u00fccut Damb\u0131l Antrenman\u0131\" \/>\n<meta property=\"og:description\" content=\"Josh England\u2019\u0131n haftada \u00fc\u00e7 g\u00fcn yap\u0131lan damb\u0131l program\u0131, evde az ekipmanla t\u00fcm v\u00fccudunu \u00e7al\u0131\u015ft\u0131rabilece\u011fin bir se\u00e7enektir. Haftada ayn\u0131 antrenman\u0131 \u00fc\u00e7 kez tekrarlamak yerine farkl\u0131 egzersiz kombinasyonlar\u0131 yapars\u0131n. Yay\u0131mlanan program sekiz haftal\u0131k bir ba\u015flang\u0131\u00e7 d\u00f6nemi olarak d\u00fczenlenmi\u015ftir; iti\u015f, \u00e7eki\u015f, bacak ve kol \u00e7al\u0131\u015fmalar\u0131n\u0131 i\u00e7erir. Bu plan kimlere uygun? Bu plan, damb\u0131llar\u0131 ve a\u011f\u0131rl\u0131k sehpas\u0131 olan ancak tam bir halter d\u00fczene\u011fi bulunmayan yeni ba\u015flayanlara veya ara verdikten sonra a\u011f\u0131rl\u0131k antrenman\u0131na d\u00f6nenlere uygundur. […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/antrenman-programi\/muscle-strength-haftada-uc-gun-tum-vucut-dambil-antrenmani\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-18T02:58:46+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/three-day-full-body-dumbbell-workout-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=\"4 dakika\" \/>","yoast_head_json":{"title":"Muscle & Strength: Haftada \u00dc\u00e7 G\u00fcn T\u00fcm V\u00fccut Damb\u0131l Antrenman\u0131 » 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\/muscle-strength-haftada-uc-gun-tum-vucut-dambil-antrenmani\/","og_locale":"tr_TR","og_type":"article","og_title":"Muscle & Strength: Haftada \u00dc\u00e7 G\u00fcn T\u00fcm V\u00fccut Damb\u0131l Antrenman\u0131","og_description":"Josh England\u2019\u0131n haftada \u00fc\u00e7 g\u00fcn yap\u0131lan damb\u0131l program\u0131, evde az ekipmanla t\u00fcm v\u00fccudunu \u00e7al\u0131\u015ft\u0131rabilece\u011fin bir se\u00e7enektir. Haftada ayn\u0131 antrenman\u0131 \u00fc\u00e7 kez tekrarlamak yerine farkl\u0131 egzersiz kombinasyonlar\u0131 yapars\u0131n. Yay\u0131mlanan program sekiz haftal\u0131k bir ba\u015flang\u0131\u00e7 d\u00f6nemi olarak d\u00fczenlenmi\u015ftir; iti\u015f, \u00e7eki\u015f, bacak ve kol \u00e7al\u0131\u015fmalar\u0131n\u0131 i\u00e7erir. Bu plan kimlere uygun? Bu plan, damb\u0131llar\u0131 ve a\u011f\u0131rl\u0131k sehpas\u0131 olan ancak tam bir halter d\u00fczene\u011fi bulunmayan yeni ba\u015flayanlara veya ara verdikten sonra a\u011f\u0131rl\u0131k antrenman\u0131na d\u00f6nenlere uygundur. 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