{"id":28747,"date":"2026-10-02T11:49:07","date_gmt":"2026-10-02T09:49:07","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28747"},"modified":"2026-10-17T22:35:32","modified_gmt":"2026-10-17T20:35:32","slug":"531-first-set-last","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/tr\/antrenman-programi\/531-first-set-last\/","title":{"rendered":"5\/3\/1 First Set Last"},"content":{"rendered":"

First Set Last, Jim Wendler\u2019\u0131n 5\/3\/1 sistemi i\u00e7indeki bir tamamlay\u0131c\u0131 \u00e7al\u0131\u015fma y\u00f6ntemidir. Ana \u00e7al\u0131\u015fma setlerinden sonra hareketi daha fazla uygulamak i\u00e7in o g\u00fcnk\u00fc ilk \u00e7al\u0131\u015fma setinin a\u011f\u0131rl\u0131\u011f\u0131na d\u00f6nersin. Yayg\u0131n olarak kullan\u0131lan be\u015f set be\u015f tekrarl\u0131 s\u00fcr\u00fcm\u00fcn tamamlay\u0131c\u0131 b\u00f6l\u00fcm\u00fcndeki toplam tekrar say\u0131s\u0131, Boring But Big\u2019in be\u015f set on tekrarl\u0131 \u00e7al\u0131\u015fmas\u0131na g\u00f6re daha d\u00fc\u015f\u00fckt\u00fcr.<\/p>\n

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

Tekrar tekrar uygulayabilece\u011fin bir kuvvet antrenman\u0131 d\u00fczeni ve daha kolay y\u00f6netilebilir bir tamamlay\u0131c\u0131 \u00e7al\u0131\u015fma y\u00fck\u00fc ar\u0131yorsan bu plan sana uygundur. FSL, tek ba\u015f\u0131na eksiksiz bir antrenman program\u0131 de\u011fildir: se\u00e7ti\u011fin 5\/3\/1 \u015fablonu ana setleri, yard\u0131mc\u0131 \u00e7al\u0131\u015fmalar\u0131, kondisyon antrenmanlar\u0131n\u0131 ve daha hafif haftalar\u0131 da belirler.<\/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. Hesap bu haftay\u0131 g\u00f6sterir.<\/p>\n

A<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\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

B<\/span><\/h3>\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
\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

C<\/span><\/h3>\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
\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

D<\/span><\/h3>\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
\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

Tamamlay\u0131c\u0131 \u00e7al\u0131\u015fman\u0131n a\u011f\u0131rl\u0131\u011f\u0131, d\u00f6ng\u00fc boyunca ilk \u00e7al\u0131\u015fma setinin a\u011f\u0131rl\u0131\u011f\u0131 de\u011fi\u015ftik\u00e7e ona g\u00f6re de\u011fi\u015fir. Ana egzersizlerdeki ilerleme, se\u00e7ti\u011fin antrenman maksimumu kurallar\u0131na g\u00f6re ger\u00e7ekle\u015fir; FSL a\u011f\u0131rl\u0131\u011f\u0131n\u0131 bundan ba\u011f\u0131ms\u0131z olarak art\u0131rmak \u015fablonu de\u011fi\u015ftirir. Wendler\u2019\u0131n herkesin eri\u015febildi\u011fi kar\u015f\u0131la\u015ft\u0131rmas\u0131, d\u00fczg\u00fcn tekrarlar\u0131 ve toparlanmay\u0131 vurgular. D\u00f6ng\u00fcy\u00fc d\u00fczenlerken birbiriyle ba\u011flant\u0131s\u0131 olmayan leader, anchor veya challenge s\u00fcr\u00fcmlerini birle\u015ftirmek yerine program\u0131n \u00f6zg\u00fcn talimatlar\u0131n\u0131 kullan.<\/p>\n

Bilim ne diyor?<\/span><\/h2>\n

Bir derleme, nispeten d\u00fc\u015f\u00fck antrenman dozlar\u0131n\u0131n antrenman deneyimi olan erkeklerde squat ve bench press<\/a> kuvvetini art\u0131rabilece\u011fini buldu. Bu bulgu, daha az \u00e7al\u0131\u015fmayla ilerlemenin m\u00fcmk\u00fcn olabilece\u011fini destekler; ancak FSL\u2019nin asgari antrenman dozu oldu\u011funu veya kas b\u00fcy\u00fcmesini en \u00fcst d\u00fczeye \u00e7\u0131kard\u0131\u011f\u0131n\u0131 g\u00f6stermez. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Bir meta-analizde, t\u00fckeni\u015fe kadar antrenman yapman\u0131n kas b\u00fcy\u00fcmesi a\u00e7\u0131s\u0131ndan belirgin bir \u00fcst\u00fcnl\u00fc\u011f\u00fc g\u00f6r\u00fclmedi. Bu nedenle program\u0131n tekrarlanabilir tamamlay\u0131c\u0131 setlere odaklanmas\u0131n\u0131, her seti zorlayarak t\u00fckeni\u015fe kadar s\u00fcrd\u00fcrmen gerekti\u011fi \u015feklinde yorumlamana gerek yoktur. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Bu makaleler antrenman ilkelerini ve \u00f6nerilen uygulamalar\u0131 inceler. 5\/3\/1 First Set Last\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, yayg\u0131n olarak kullan\u0131lan d\u00f6rt g\u00fcnl\u00fck bir 5\/3\/1 d\u00fczenindeki be\u015f set be\u015f tekrarl\u0131 First Set Last s\u00fcr\u00fcm\u00fcn\u00fc kapsar. Program\u0131n yazar\u0131n\u0131n herkesin eri\u015febildi\u011fi kar\u015f\u0131la\u015ft\u0131rmas\u0131, tamamlay\u0131c\u0131 \u00e7al\u0131\u015fma y\u00f6ntemini a\u00e7\u0131klar; \u015fablonun t\u00fcm ayr\u0131nt\u0131lar\u0131 kitaba ve bask\u0131ya g\u00f6re de\u011fi\u015fir. Jim Wendler: program\u0131n kayna\u011f\u0131<\/a>.<\/p>\n","protected":false},"featured_media":28592,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"advanced","training-plans":[9121,8536,9097,9265,9724,9712],"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. 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. Hesap bu haftay\u0131 g\u00f6sterir.","tf_plan_sessions":[{"session_key":"session-1","session_name":"A","session_exercises":[{"exercise_post":null,"exercise_label":"Ayakta barbell omuz press","fallback_muscle_groups":["shoulders","triceps"],"working_sets":3,"prescription":"5, 5, 5+ tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Ayakta barbell omuz press","fallback_muscle_groups":["shoulders","triceps"],"working_sets":5,"prescription":"5 tekrar","is_optional":false},{"exercise_post":1836,"exercise_label":"\u015e\u0131nav","fallback_muscle_groups":[],"working_sets":5,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1957,"exercise_label":"Ters row","fallback_muscle_groups":[],"working_sets":5,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1956,"exercise_label":"Ters crunch","fallback_muscle_groups":[],"working_sets":5,"prescription":"10 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, 5, 5+ tekrar","is_optional":false},{"exercise_post":1817,"exercise_label":"Deadlift","fallback_muscle_groups":[],"working_sets":5,"prescription":"5 tekrar","is_optional":false},{"exercise_post":1836,"exercise_label":"\u015e\u0131nav","fallback_muscle_groups":[],"working_sets":5,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1957,"exercise_label":"Ters row","fallback_muscle_groups":[],"working_sets":5,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1956,"exercise_label":"Ters crunch","fallback_muscle_groups":[],"working_sets":5,"prescription":"10 tekrar","is_optional":false}]},{"session_key":"session-3","session_name":"C","session_exercises":[{"exercise_post":391,"exercise_label":"Bench press","fallback_muscle_groups":[],"working_sets":3,"prescription":"5, 5, 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":1836,"exercise_label":"\u015e\u0131nav","fallback_muscle_groups":[],"working_sets":5,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1957,"exercise_label":"Ters row","fallback_muscle_groups":[],"working_sets":5,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1956,"exercise_label":"Ters crunch","fallback_muscle_groups":[],"working_sets":5,"prescription":"10 tekrar","is_optional":false}]},{"session_key":"session-4","session_name":"D","session_exercises":[{"exercise_post":1810,"exercise_label":"Halterle squat","fallback_muscle_groups":[],"working_sets":3,"prescription":"5, 5, 5+ tekrar","is_optional":false},{"exercise_post":1810,"exercise_label":"Halterle squat","fallback_muscle_groups":[],"working_sets":5,"prescription":"5 tekrar","is_optional":false},{"exercise_post":1836,"exercise_label":"\u015e\u0131nav","fallback_muscle_groups":[],"working_sets":5,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1957,"exercise_label":"Ters row","fallback_muscle_groups":[],"working_sets":5,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1956,"exercise_label":"Ters crunch","fallback_muscle_groups":[],"working_sets":5,"prescription":"10 tekrar","is_optional":false}]}]},"yoast_head":"5\/3\/1 First Set Last » 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\/531-first-set-last\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5\/3\/1 First Set Last\" \/>\n<meta property=\"og:description\" content=\"First Set Last, Jim Wendler\u2019\u0131n 5\/3\/1 sistemi i\u00e7indeki bir tamamlay\u0131c\u0131 \u00e7al\u0131\u015fma y\u00f6ntemidir. Ana \u00e7al\u0131\u015fma setlerinden sonra hareketi daha fazla uygulamak i\u00e7in o g\u00fcnk\u00fc ilk \u00e7al\u0131\u015fma setinin a\u011f\u0131rl\u0131\u011f\u0131na d\u00f6nersin. Yayg\u0131n olarak kullan\u0131lan be\u015f set be\u015f tekrarl\u0131 s\u00fcr\u00fcm\u00fcn tamamlay\u0131c\u0131 b\u00f6l\u00fcm\u00fcndeki toplam tekrar say\u0131s\u0131, Boring But Big\u2019in be\u015f set on tekrarl\u0131 \u00e7al\u0131\u015fmas\u0131na g\u00f6re daha d\u00fc\u015f\u00fckt\u00fcr. Bu plan kimlere uygun? Tekrar tekrar uygulayabilece\u011fin bir kuvvet antrenman\u0131 d\u00fczeni ve daha kolay y\u00f6netilebilir bir tamamlay\u0131c\u0131 \u00e7al\u0131\u015fma […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/antrenman-programi\/531-first-set-last\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T20:35:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/531-first-set-last-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":"5\/3\/1 First Set Last » 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\/531-first-set-last\/","og_locale":"tr_TR","og_type":"article","og_title":"5\/3\/1 First Set Last","og_description":"First Set Last, Jim Wendler\u2019\u0131n 5\/3\/1 sistemi i\u00e7indeki bir tamamlay\u0131c\u0131 \u00e7al\u0131\u015fma y\u00f6ntemidir. Ana \u00e7al\u0131\u015fma setlerinden sonra hareketi daha fazla uygulamak i\u00e7in o g\u00fcnk\u00fc ilk \u00e7al\u0131\u015fma setinin a\u011f\u0131rl\u0131\u011f\u0131na d\u00f6nersin. Yayg\u0131n olarak kullan\u0131lan be\u015f set be\u015f tekrarl\u0131 s\u00fcr\u00fcm\u00fcn tamamlay\u0131c\u0131 b\u00f6l\u00fcm\u00fcndeki toplam tekrar say\u0131s\u0131, Boring But Big\u2019in be\u015f set on tekrarl\u0131 \u00e7al\u0131\u015fmas\u0131na g\u00f6re daha d\u00fc\u015f\u00fckt\u00fcr. Bu plan kimlere uygun? Tekrar tekrar uygulayabilece\u011fin bir kuvvet antrenman\u0131 d\u00fczeni ve daha kolay y\u00f6netilebilir bir tamamlay\u0131c\u0131 \u00e7al\u0131\u015fma […]","og_url":"https:\/\/training.fit\/tr\/antrenman-programi\/531-first-set-last\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T20:35:32+00:00","og_image":[{"width":1536,"height":1024,"url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/531-first-set-last-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\/531-first-set-last\/","url":"https:\/\/training.fit\/tr\/antrenman-programi\/531-first-set-last\/","name":"5\/3\/1 First Set Last » Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-02T09:49:07+00:00","dateModified":"2026-10-17T20:35:32+00:00","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/antrenman-programi\/531-first-set-last\/"]}]},{"@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\/28747"}],"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\/9265"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9097"},{"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\/9121"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/28592"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=28747"}],"wp:term":[{"taxonomy":"trainingsplan-target","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan-target?post=28747"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}