{"id":28753,"date":"2026-10-02T11:57:32","date_gmt":"2026-10-02T09:57:32","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28753"},"modified":"2026-10-18T04:59:16","modified_gmt":"2026-10-18T02:59:16","slug":"phul-ust-alt-vucut-kuvvet-hipertrofi","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/tr\/antrenman-programi\/phul-ust-alt-vucut-kuvvet-hipertrofi\/","title":{"rendered":"PHUL: \u00dcst ve alt v\u00fccut i\u00e7in kuvvet ve hipertrofi"},"content":{"rendered":"

PHUL, Brandon Campbell\u2019\u0131n kuvvet \u00e7al\u0131\u015fmalar\u0131n\u0131 v\u00fccut geli\u015ftirmeyle birle\u015ftiren, haftada d\u00f6rt g\u00fcn uygulanan \u00fcst\/alt v\u00fccut program\u0131d\u0131r. \u0130ki antrenmanda daha a\u011f\u0131r y\u00fcklerle yap\u0131lan bile\u015fik hareketlere a\u011f\u0131rl\u0131k verilirken di\u011fer ikisinde daha y\u00fcksek tekrar say\u0131lar\u0131 kullan\u0131l\u0131r. Bu d\u00fczen, spor salonuna haftada alt\u0131 g\u00fcn gitmene gerek kalmadan her v\u00fccut b\u00f6lgesini haftada iki kez \u00e7al\u0131\u015ft\u0131rman\u0131 sa\u011flar.<\/p>\n

Bu plan kimler i\u00e7in uygun?<\/span><\/h2>\n

Temel halter hareketlerine al\u0131\u015fk\u0131nsan ve spor salonunda kapsaml\u0131 bir antrenman rutinini s\u00fcrd\u00fcrebiliyorsan bu plan sana uygundur. Kuvvet g\u00fcnlerinde zorlay\u0131c\u0131 bile\u015fik hareketler yer al\u0131r; PHUL, k\u0131sa bir ba\u015flang\u0131\u00e7 plan\u0131ndan daha kapsaml\u0131d\u0131r. Ad\u0131nda \u201cpower\u201d ge\u00e7mesi, kuvvet g\u00fcnlerindeki her setin patlay\u0131c\u0131 bir s\u0131\u00e7rama ya da Olimpik kald\u0131r\u0131\u015f oldu\u011fu anlam\u0131na gelmez.<\/p>\n

Haftal\u0131k d\u00fczen ve antrenman yap\u0131s\u0131<\/span><\/h2>\n

D\u00f6rt PHUL seans\u0131n\u0131n tamam\u0131 g\u00f6sterilir. \u00d6zg\u00fcn program set aral\u0131\u011f\u0131 verdi\u011finde ba\u015flang\u0131\u00e7 i\u00e7in \u00f6nerilen alt s\u0131n\u0131r se\u00e7ildi. Tekrar aral\u0131klar\u0131 korundu. Kas da\u011f\u0131l\u0131m\u0131 bu ba\u015flang\u0131\u00e7 hacmini g\u00f6sterir; ek setler da\u011f\u0131l\u0131m\u0131 de\u011fi\u015ftirir.<\/p>\n

\u00dcst v\u00fccut: kuvvet<\/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>\n3\u20135<\/td>\n<\/tr>\n
E\u011fimli sehpada damb\u0131lla bench press<\/a><\/td>\n3<\/td>\n6\u201310<\/td>\n<\/tr>\n
Halterle row<\/a><\/td>\n3<\/td>\n3\u20135<\/td>\n<\/tr>\n
Kabloda lat pulldown<\/a><\/td>\n3<\/td>\n6\u201310<\/td>\n<\/tr>\n
Ayakta barbell omuz press<\/td>\n2<\/td>\n5\u20138<\/td>\n<\/tr>\n
Halterle biseps curl<\/a><\/td>\n2<\/td>\n6\u201310<\/td>\n<\/tr>\n
Halterle skull crusher<\/a><\/td>\n2<\/td>\n6\u201310<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Alt v\u00fccut: kuvvet<\/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>\n3\u20135<\/td>\n<\/tr>\n
Deadlift<\/a><\/td>\n3<\/td>\n3\u20135<\/td>\n<\/tr>\n
Oturarak leg press<\/a><\/td>\n3<\/td>\n10\u201315<\/td>\n<\/tr>\n
Yatarak leg curl<\/a><\/td>\n3<\/td>\n6\u201310<\/td>\n<\/tr>\n
Makinede ayakta bald\u0131r kald\u0131rma<\/a><\/td>\n4<\/td>\n6\u201310<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

\u00dcst v\u00fccut: hipertrofi<\/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
E\u011fimli sehpada halterle bench press<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Damb\u0131lla g\u00f6\u011f\u00fcs a\u00e7\u0131\u015f<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Kabloda row<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Tek kolla damb\u0131lla row<\/a><\/td>\n3<\/td>\nHer taraf i\u00e7in 8\u201312<\/td>\n<\/tr>\n
Damb\u0131lla yana a\u00e7\u0131\u015f<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
E\u011fimli sehpada damb\u0131lla biseps curl<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Kabloda triseps pushdown<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Alt v\u00fccut: hipertrofi<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
Front squat<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Halterle lunge<\/a><\/td>\n3<\/td>\nHer taraf i\u00e7in 8\u201312<\/td>\n<\/tr>\n
Leg extension<\/a><\/td>\n3<\/td>\n10\u201315<\/td>\n<\/tr>\n
Yatarak leg curl<\/a><\/td>\n3<\/td>\n10\u201315<\/td>\n<\/tr>\n
Makinede oturarak bald\u0131r kald\u0131rma<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Leg press makinesinde bald\u0131r press<\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

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

\u0130ste\u011fe ba\u011fl\u0131 setleri ba\u015ftan eklemek yerine program\u0131n daha az setli se\u00e7enekleriyle ba\u015fla. Belirlenen hedefleri kar\u015f\u0131layabildi\u011finde tekrar say\u0131s\u0131n\u0131 veya direnci art\u0131r. Uygulama s\u00fcr\u00fcm\u00fc, seti yakla\u015f\u0131k bir tekrar daha yapabilecek durumda bitirmeni ve daha a\u011f\u0131r \u00e7al\u0131\u015fmalara ge\u00e7meden \u00f6nce \u0131s\u0131nma setleri yapman\u0131 \u00f6nerir. \u0130ste\u011fe ba\u011fl\u0131 ek hacim, ilerleyen d\u00f6nemde de\u011ferlendirebilece\u011fin bir se\u00e7enektir; PHUL\u2019dan verim almak i\u00e7in yerine getirmen gereken bir ko\u015ful de\u011fildir.<\/p>\n

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

Bir a\u011f meta-analizinde, daha y\u00fcksek y\u00fckler maksimal kuvvet a\u00e7\u0131s\u0131ndan daha iyi sonu\u00e7 verme e\u011filimi g\u00f6sterirken \u00e7ok setli antrenman hipertrofiyi destekledi. Farkl\u0131 y\u00fck aral\u0131klar\u0131n\u0131 birle\u015ftirmek, kuvvet ve kas geli\u015fimini birlikte hedeflemeye uygundur; ancak bu, PHUL\u2019un bir b\u00fct\u00fcn olarak daha \u00fcst\u00fcn oldu\u011funu kan\u0131tlamaz. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Antrenman hacmi e\u015fitlendi\u011finde, b\u00f6lgesel ve t\u00fcm v\u00fccut programlar\u0131 kuvvet ve kas geli\u015fimi a\u00e7\u0131s\u0131ndan benzer sonu\u00e7lar verdi. PHUL\u2019un \u00fcst\/alt v\u00fccut d\u00fczeni, antrenman y\u00fck\u00fcn\u00fc da\u011f\u0131tmak i\u00e7in kullan\u0131\u015fl\u0131d\u0131r; bu \u015fekilde b\u00f6l\u00fcnm\u00fc\u015f olmas\u0131, program\u0131 kendili\u011finden daha iyi yapmaz. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Bu \u00e7al\u0131\u015fmalar, antrenman ilkelerini ve antrenman\u0131n nas\u0131l d\u00fczenlendi\u011fini inceler. PHUL: \u00dcst ve alt v\u00fccut i\u00e7in kuvvet ve hipertrofi program\u0131n\u0131n, iyi tasarlanm\u0131\u015f di\u011fer programlardan \u00fcst\u00fcn oldu\u011funu ortaya koymaz.<\/p>\n

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

Program\u0131n \u00f6zg\u00fcn a\u00e7\u0131klamas\u0131: Brandon Campbell \u2013 PHUL<\/a>.<\/p>\n","protected":false},"featured_media":28599,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"advanced","training-plans":[8536,9399,9097,9121,9208,9229,8719,8707,8918,8638,9496,8894,9397,9547,8790,9633,8647,8723,9808,9810,9652,8833,9463],"popularity":9,"tf_plan_scope":"D\u00f6rt g\u00fcnl\u00fck \u00f6rnek hafta","tf_plan_notes":"D\u00f6rt PHUL seans\u0131n\u0131n tamam\u0131 g\u00f6sterilir. \u00d6zg\u00fcn program set aral\u0131\u011f\u0131 verdi\u011finde ba\u015flang\u0131\u00e7 i\u00e7in \u00f6nerilen alt s\u0131n\u0131r se\u00e7ildi. Tekrar aral\u0131klar\u0131 korundu. Kas da\u011f\u0131l\u0131m\u0131 bu ba\u015flang\u0131\u00e7 hacmini g\u00f6sterir; ek setler da\u011f\u0131l\u0131m\u0131 de\u011fi\u015ftirir.","tf_plan_sessions":[{"session_key":"session-1","session_name":"\u00dcst v\u00fccut: kuvvet","session_exercises":[{"exercise_post":391,"exercise_label":"Bench press","fallback_muscle_groups":[],"working_sets":3,"prescription":"3\u20135 tekrar","is_optional":false},{"exercise_post":1826,"exercise_label":"E\u011fimli sehpada damb\u0131lla bench press","fallback_muscle_groups":[],"working_sets":3,"prescription":"6\u201310 tekrar","is_optional":false},{"exercise_post":1908,"exercise_label":"Halterle row","fallback_muscle_groups":[],"working_sets":3,"prescription":"3\u20135 tekrar","is_optional":false},{"exercise_post":1830,"exercise_label":"Kabloda lat pulldown","fallback_muscle_groups":[],"working_sets":3,"prescription":"6\u201310 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Ayakta barbell omuz 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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 8\u201312 tekrar","is_optional":false},{"exercise_post":1928,"exercise_label":"Damb\u0131lla yana a\u00e7\u0131\u015f","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false},{"exercise_post":1915,"exercise_label":"E\u011fimli sehpada damb\u0131lla biseps curl","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false},{"exercise_post":1944,"exercise_label":"Kabloda triseps pushdown","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false}]},{"session_key":"session-4","session_name":"Alt v\u00fccut: hipertrofi","session_exercises":[{"exercise_post":1789,"exercise_label":"Front squat","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false},{"exercise_post":1749,"exercise_label":"Halterle lunge","fallback_muscle_groups":[],"working_sets":3,"prescription":"her taraf i\u00e7in 8\u201312 tekrar","is_optional":false},{"exercise_post":1760,"exercise_label":"Leg extension","fallback_muscle_groups":[],"working_sets":3,"prescription":"10\u201315 tekrar","is_optional":false},{"exercise_post":1758,"exercise_label":"Yatarak leg curl","fallback_muscle_groups":[],"working_sets":3,"prescription":"10\u201315 tekrar","is_optional":false},{"exercise_post":1966,"exercise_label":"Makinede oturarak bald\u0131r kald\u0131rma","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Leg press makinesinde bald\u0131r press","fallback_muscle_groups":["calves"],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false}]}]},"yoast_head":"PHUL: \u00dcst ve alt v\u00fccut i\u00e7in kuvvet ve hipertrofi » 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\/phul-ust-alt-vucut-kuvvet-hipertrofi\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PHUL: \u00dcst ve alt v\u00fccut i\u00e7in kuvvet ve hipertrofi\" \/>\n<meta property=\"og:description\" content=\"PHUL, Brandon Campbell\u2019\u0131n kuvvet \u00e7al\u0131\u015fmalar\u0131n\u0131 v\u00fccut geli\u015ftirmeyle birle\u015ftiren, haftada d\u00f6rt g\u00fcn uygulanan \u00fcst\/alt v\u00fccut program\u0131d\u0131r. \u0130ki antrenmanda daha a\u011f\u0131r y\u00fcklerle yap\u0131lan bile\u015fik hareketlere a\u011f\u0131rl\u0131k verilirken di\u011fer ikisinde daha y\u00fcksek tekrar say\u0131lar\u0131 kullan\u0131l\u0131r. Bu d\u00fczen, spor salonuna haftada alt\u0131 g\u00fcn gitmene gerek kalmadan her v\u00fccut b\u00f6lgesini haftada iki kez \u00e7al\u0131\u015ft\u0131rman\u0131 sa\u011flar. Bu plan kimler i\u00e7in uygun? Temel halter hareketlerine al\u0131\u015fk\u0131nsan ve spor salonunda kapsaml\u0131 bir antrenman rutinini s\u00fcrd\u00fcrebiliyorsan bu plan sana […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/antrenman-programi\/phul-ust-alt-vucut-kuvvet-hipertrofi\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-18T02:59:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/phul-power-hypertrophy-upper-lower-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":"PHUL: \u00dcst ve alt v\u00fccut i\u00e7in kuvvet ve hipertrofi » 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\/phul-ust-alt-vucut-kuvvet-hipertrofi\/","og_locale":"tr_TR","og_type":"article","og_title":"PHUL: \u00dcst ve alt v\u00fccut i\u00e7in kuvvet ve hipertrofi","og_description":"PHUL, Brandon Campbell\u2019\u0131n kuvvet \u00e7al\u0131\u015fmalar\u0131n\u0131 v\u00fccut geli\u015ftirmeyle birle\u015ftiren, haftada d\u00f6rt g\u00fcn uygulanan \u00fcst\/alt v\u00fccut program\u0131d\u0131r. \u0130ki antrenmanda daha a\u011f\u0131r y\u00fcklerle yap\u0131lan bile\u015fik hareketlere a\u011f\u0131rl\u0131k verilirken di\u011fer ikisinde daha y\u00fcksek tekrar say\u0131lar\u0131 kullan\u0131l\u0131r. Bu d\u00fczen, spor salonuna haftada alt\u0131 g\u00fcn gitmene gerek kalmadan her v\u00fccut b\u00f6lgesini haftada iki kez \u00e7al\u0131\u015ft\u0131rman\u0131 sa\u011flar. Bu plan kimler i\u00e7in uygun? Temel halter hareketlerine al\u0131\u015fk\u0131nsan ve spor salonunda kapsaml\u0131 bir antrenman rutinini s\u00fcrd\u00fcrebiliyorsan bu plan sana […]","og_url":"https:\/\/training.fit\/tr\/antrenman-programi\/phul-ust-alt-vucut-kuvvet-hipertrofi\/","og_site_name":"Training.fit","article_modified_time":"2026-10-18T02:59:16+00:00","og_image":[{"width":1536,"height":1024,"url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/phul-power-hypertrophy-upper-lower-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\/phul-ust-alt-vucut-kuvvet-hipertrofi\/","url":"https:\/\/training.fit\/tr\/antrenman-programi\/phul-ust-alt-vucut-kuvvet-hipertrofi\/","name":"PHUL: \u00dcst ve alt v\u00fccut i\u00e7in kuvvet ve hipertrofi » Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-02T09:57:32+00:00","dateModified":"2026-10-18T02:59:16+00:00","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/antrenman-programi\/phul-ust-alt-vucut-kuvvet-hipertrofi\/"]}]},{"@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\/28753"}],"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\/9463"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8833"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9652"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9810"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9808"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8723"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8647"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9633"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8790"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9547"},{"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\/8894"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9496"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8638"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8918"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8707"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8719"},{"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\/9208"},{"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\/9097"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9399"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8536"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media\/28599"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=28753"}],"wp:term":[{"taxonomy":"trainingsplan-target","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan-target?post=28753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}