{"id":28735,"date":"2026-10-02T11:35:00","date_gmt":"2026-10-02T09:35:00","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28735"},"modified":"2026-10-18T04:45:53","modified_gmt":"2026-10-18T02:45:53","slug":"yeni-baslayanlar-icin-531","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/tr\/antrenman-programi\/yeni-baslayanlar-icin-531\/","title":{"rendered":"Yeni Ba\u015flayanlar i\u00e7in 5\/3\/1"},"content":{"rendered":"

Jim Wendler\u2019\u0131n Yeni Ba\u015flayanlar i\u00e7in 5\/3\/1 program\u0131, haftada \u00fc\u00e7 g\u00fcn uygulanan bir t\u00fcm v\u00fccut program\u0131d\u0131r; her antrenmanda iki ana hareketi, bu hareketleri peki\u015ftiren ek \u00e7al\u0131\u015fmalar ve yard\u0131mc\u0131 egzersizlerle birle\u015ftirir. Her antrenmanda daha y\u00fcksek bir maksimum a\u011f\u0131rl\u0131k denemek yerine, antrenman maksimumunu d\u00fc\u015f\u00fck tutar. Kondisyon \u00e7al\u0131\u015fmalar\u0131 da genel plana d\u00e2hildir.<\/p>\n

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

Temel halter hareketlerini biliyor ve d\u00fczenli olarak tekrarlayabilece\u011fin bir kuvvet program\u0131 ar\u0131yorsan bu plan sana uygundur. Ad\u0131na ra\u011fmen, y\u00fczde hesaplar\u0131, tamamlay\u0131c\u0131 \u00e7al\u0131\u015fmalar ve yard\u0131mc\u0131 egzersizleriyle, spor salonundaki ilk antrenman\u0131na k\u0131yasla daha fazla ayr\u0131nt\u0131 i\u00e7erir. Bir haltere, halter stand\u0131na, sehpaya ve se\u00e7ti\u011fin yard\u0131mc\u0131 egzersizler i\u00e7in gerekli ekipmana ihtiyac\u0131n var.<\/p>\n

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

Tablolar ilk be\u015f tekrarl\u0131 haftay\u0131 g\u00f6sterir. \u0130lk \u00fc\u00e7 set ana 5\/3\/1 \u00e7al\u0131\u015fmas\u0131, sonraki be\u015f set daha hafif tamamlay\u0131c\u0131 \u00e7al\u0131\u015fmad\u0131r. Yazar\u0131n antrenman maksimumu y\u00fczdelerini ve sonraki haftalardaki de\u011fi\u015fiklikleri izle. Yard\u0131mc\u0131 hareketler ve sabit tekrar say\u0131lar\u0131, \u015fablon i\u00e7indeki training.fit se\u00e7imleridir; tek zorunlu se\u00e7enek de\u011fildir. Hesaplama bu haftay\u0131 esas al\u0131r.<\/p>\n

Pazartesi<\/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
Halterle squat<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
Halterle squat<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
Bench press<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
Bench press<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
\u015e\u0131nav<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Ters row<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Ters crunch<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

\u00c7ar\u015famba<\/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
Deadlift<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
Deadlift<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
Ayakta barbell omuz press<\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
Ayakta barbell omuz press<\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
\u015e\u0131nav<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Ters row<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Ters crunch<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Cuma<\/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
Bench press<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
Bench press<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
Halterle squat<\/a><\/td>\n3<\/td>\n5, 5, 5+<\/td>\n<\/tr>\n
Halterle squat<\/a><\/td>\n5<\/td>\n5<\/td>\n<\/tr>\n
\u015e\u0131nav<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Ters row<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n
Ters crunch<\/a><\/td>\n5<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

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

Yazar\u0131n g\u00fcncel yaz\u0131s\u0131nda antrenman maksimumu, kald\u0131rabildi\u011fin en y\u00fcksek a\u011f\u0131rl\u0131\u011f\u0131n %80\u201385\u2019i olarak belirlenir. Y\u00fczdeleri, tek tekrarda kald\u0131rabilece\u011fin ger\u00e7ek maksimum a\u011f\u0131rl\u0131k \u00fczerinden do\u011frudan hesaplamak yerine bu antrenman maksimumu \u00fczerinden hesapla. Antrenman maksimumunu yaln\u0131zca \u00f6ng\u00f6r\u00fclen \u00e7al\u0131\u015fmay\u0131 yazar\u0131n kontrol ve tekrar kalitesi i\u00e7in belirledi\u011fi \u00f6l\u00e7\u00fctlere uygun \u015fekilde tamamlad\u0131\u011f\u0131nda art\u0131r. Planlanan art\u0131\u015flar ve daha hafif \u00e7al\u0131\u015fmalar i\u00e7in program\u0131n orijinal d\u00f6ng\u00fc talimatlar\u0131n\u0131 kullan; kondisyon \u00e7al\u0131\u015fmalar\u0131n\u0131 da mevcut kapasitenle uyumlu tut.<\/p>\n

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

Bir a\u011f meta-analizinde, daha a\u011f\u0131r y\u00fcklerle yap\u0131lan antrenmanlar testlerde \u00f6l\u00e7\u00fclen maksimum kuvvet a\u00e7\u0131s\u0131ndan daha avantajl\u0131 olma e\u011filimi g\u00f6sterdi. Bu bulgu, kuvvet odakl\u0131 \u00e7al\u0131\u015fmay\u0131 destekler; bu belirli y\u00fczde sisteminin gerekli oldu\u011funu g\u00f6stermez. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Kuvvet ve aerobik antrenman\u0131n birlikte uygulanmas\u0131n\u0131 inceleyen bir meta-analizde, kuvvet ve kas geli\u015fiminin genel olarak aerobik \u00e7al\u0131\u015fmayla uyumlu oldu\u011fu g\u00f6r\u00fcld\u00fc. Patlay\u0131c\u0131 kuvvet kazan\u0131mlar\u0131, \u00f6zellikle iki \u00e7al\u0131\u015fma ayn\u0131 antrenmanda yap\u0131ld\u0131\u011f\u0131nda azalabilir; bu y\u00fczden ek kondisyon \u00e7al\u0131\u015fmalar\u0131n\u0131n da uygun \u015fekilde planlanmas\u0131 gerekir. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Bu makaleler, antrenman ilkelerini ve uygulama \u00f6nerilerini inceler. Yeni Ba\u015flayanlar i\u00e7in 5\/3\/1\u2019in iyi tasarlanm\u0131\u015f di\u011fer programlardan \u00fcst\u00fcn oldu\u011funu ortaya koymazlar.<\/p>\n

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

Bu genel bak\u0131\u015f, Wendler\u2019\u0131n yeni ba\u015flayanlar i\u00e7in \u00fc\u00e7 g\u00fcnl\u00fck programa ili\u015fkin g\u00fcncel yaz\u0131s\u0131n\u0131 ve bu yaz\u0131daki %80\u201385 antrenman maksimumunu esas al\u0131r. Farkl\u0131 s\u00fcr\u00fcmlerdeki uygulama \u00f6nerilerini bir araya getirmek yerine yazar\u0131n d\u00f6ng\u00fc talimatlar\u0131n\u0131 kullan. Jim Wendler: program\u0131n kayna\u011f\u0131<\/a>.<\/p>\n","protected":false},"featured_media":28578,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"both","training-plans":[9097,8536,9121,9265,9019,8611,8656,9724,9712],"popularity":8,"tf_plan_scope":"Be\u015f tekrarl\u0131 ba\u015flang\u0131\u00e7 haftas\u0131","tf_plan_notes":"Tablolar ilk be\u015f tekrarl\u0131 haftay\u0131 g\u00f6sterir. \u0130lk \u00fc\u00e7 set ana 5\/3\/1 \u00e7al\u0131\u015fmas\u0131, sonraki be\u015f set daha hafif tamamlay\u0131c\u0131 \u00e7al\u0131\u015fmad\u0131r. 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Her antrenmanda daha y\u00fcksek bir maksimum a\u011f\u0131rl\u0131k denemek yerine, antrenman maksimumunu d\u00fc\u015f\u00fck tutar. Kondisyon \u00e7al\u0131\u015fmalar\u0131 da genel plana d\u00e2hildir. Bu plan kimlere uygun? Temel halter hareketlerini biliyor ve d\u00fczenli olarak tekrarlayabilece\u011fin bir kuvvet program\u0131 ar\u0131yorsan bu plan sana uygundur. Ad\u0131na ra\u011fmen, […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/antrenman-programi\/yeni-baslayanlar-icin-531\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-18T02:45:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/531-for-beginners-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=\"3 dakika\" \/>","yoast_head_json":{"title":"Yeni Ba\u015flayanlar i\u00e7in 5\/3\/1 » 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\/yeni-baslayanlar-icin-531\/","og_locale":"tr_TR","og_type":"article","og_title":"Yeni Ba\u015flayanlar i\u00e7in 5\/3\/1","og_description":"Jim Wendler\u2019\u0131n Yeni Ba\u015flayanlar i\u00e7in 5\/3\/1 program\u0131, haftada \u00fc\u00e7 g\u00fcn uygulanan bir t\u00fcm v\u00fccut program\u0131d\u0131r; her antrenmanda iki ana hareketi, bu hareketleri peki\u015ftiren ek \u00e7al\u0131\u015fmalar ve yard\u0131mc\u0131 egzersizlerle birle\u015ftirir. Her antrenmanda daha y\u00fcksek bir maksimum a\u011f\u0131rl\u0131k denemek yerine, antrenman maksimumunu d\u00fc\u015f\u00fck tutar. Kondisyon \u00e7al\u0131\u015fmalar\u0131 da genel plana d\u00e2hildir. Bu plan kimlere uygun? Temel halter hareketlerini biliyor ve d\u00fczenli olarak tekrarlayabilece\u011fin bir kuvvet program\u0131 ar\u0131yorsan bu plan sana uygundur. Ad\u0131na ra\u011fmen, […]","og_url":"https:\/\/training.fit\/tr\/antrenman-programi\/yeni-baslayanlar-icin-531\/","og_site_name":"Training.fit","article_modified_time":"2026-10-18T02:45:53+00:00","og_image":[{"width":1536,"height":1024,"url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/531-for-beginners-varied-photo-overview.webp","type":"image\/webp"}],"twitter_card":"summary_large_image","twitter_misc":{"Tahmini okuma s\u00fcresi":"3 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/tr\/antrenman-programi\/yeni-baslayanlar-icin-531\/","url":"https:\/\/training.fit\/tr\/antrenman-programi\/yeni-baslayanlar-icin-531\/","name":"Yeni Ba\u015flayanlar i\u00e7in 5\/3\/1 » Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-02T09:35:00+00:00","dateModified":"2026-10-18T02:45:53+00:00","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/antrenman-programi\/yeni-baslayanlar-icin-531\/"]}]},{"@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\/28735"}],"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\/9712"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9724"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8656"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8611"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9019"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9265"},{"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\/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\/28578"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=28735"}],"wp:term":[{"taxonomy":"trainingsplan-target","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan-target?post=28735"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}