{"id":28777,"date":"2026-10-02T13:09:38","date_gmt":"2026-10-02T11:09:38","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28777"},"modified":"2026-10-18T05:02:47","modified_gmt":"2026-10-18T03:02:47","slug":"bullmastiff","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/tr\/antrenman-programi\/bullmastiff\/","title":{"rendered":"Bullmastiff"},"content":{"rendered":"

Bullmastiff, Alex Bromley\u2019nin haftada d\u00f6rt g\u00fcn uygulanan, temel d\u00f6nem ve zirve d\u00f6nemi olarak ikiye ayr\u0131lan kuvvet ve kas hacmi program\u0131d\u0131r. \u00dc\u00e7 haftal\u0131k dalgalar, performansa g\u00f6re a\u011f\u0131rl\u0131k ayarlamalar\u0131 ve ek v\u00fccut geli\u015ftirme \u00e7al\u0131\u015fmalar\u0131 i\u00e7erir. Bu yap\u0131, her hafta ayn\u0131 antrenmanlar\u0131 tekrarlayan bir rutine g\u00f6re daha uzun bir ilerleme s\u00fcreci sunar.<\/p>\n

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

A\u011f\u0131rl\u0131k antrenman\u0131n\u0131 hobi olarak yapan, ana halter hareketlerini bilen ve haftal\u0131k y\u00fcksek antrenman y\u00fck\u00fcn\u00fc y\u00f6netebilen deneyimli sporcular i\u00e7in uygundur. Profesyonel yar\u0131\u015fmalara haz\u0131r olaca\u011f\u0131n\u0131 garanti etmez. Daha uzun antrenman seanslar\u0131n\u0131 ve temel d\u00f6nemle zirve d\u00f6neminde de\u011fi\u015fen gereklilikleri hesaba kat.<\/p>\n

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

Tablolar on sekiz haftal\u0131k blo\u011fun tamam\u0131n\u0131 de\u011fil, temel d\u00f6nemin ilk haftas\u0131n\u0131 g\u00f6sterir. Ana hareketlerde 1RM\u2019nin %65\u2019iyle d\u00f6rt set alt\u0131 tekrar ve son sette ek tekrar yap\u0131l\u0131r. Geli\u015ftirme hareketleri \u00fc\u00e7 set on iki tekrard\u0131r. \u0130ki setlik yard\u0131mc\u0131 hareketler ve tekrar hedefleri, yazar\u0131n kategorileri i\u00e7indeki training.fit \u00f6rnekleridir. Sonraki dalgalarda hacim de\u011fi\u015fir.<\/p>\n

Pazartesi<\/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>\n4<\/td>\n6, 6, 6, 6+<\/td>\n<\/tr>\n
Romanian deadlift<\/a><\/td>\n3<\/td>\n12<\/td>\n<\/tr>\n
Kabloda lat pulldown<\/a><\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Yatarak leg curl<\/a><\/td>\n2<\/td>\n15<\/td>\n<\/tr>\n
Ters crunch<\/a><\/td>\n2<\/td>\n15<\/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
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
Bench press<\/a><\/td>\n4<\/td>\n6, 6, 6, 6+<\/td>\n<\/tr>\n
Kontroll\u00fc tempoda barbell omuz press<\/td>\n3<\/td>\n12<\/td>\n<\/tr>\n
Kabloda triseps pushdown<\/a><\/td>\n2<\/td>\n15<\/td>\n<\/tr>\n
Biseps curl<\/a><\/td>\n2<\/td>\n15<\/td>\n<\/tr>\n
Damb\u0131lla ters a\u00e7\u0131\u015f<\/a><\/td>\n2<\/td>\n15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Cuma<\/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>\n4<\/td>\n6, 6, 6, 6+<\/td>\n<\/tr>\n
Front squat<\/a><\/td>\n3<\/td>\n12<\/td>\n<\/tr>\n
Kabloda row<\/a><\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Leg extension<\/a><\/td>\n2<\/td>\n15<\/td>\n<\/tr>\n
Ters crunch<\/a><\/td>\n2<\/td>\n15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Cumartesi<\/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>\n4<\/td>\n6, 6, 6, 6+<\/td>\n<\/tr>\n
Dar tutu\u015fla bench press<\/a><\/td>\n3<\/td>\n12<\/td>\n<\/tr>\n
Kabloda triseps pushdown<\/a><\/td>\n2<\/td>\n15<\/td>\n<\/tr>\n
Biseps curl<\/a><\/td>\n2<\/td>\n15<\/td>\n<\/tr>\n
Damb\u0131lla ters a\u00e7\u0131\u015f<\/a><\/td>\n2<\/td>\n15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

\u0130lerleme nas\u0131l i\u015fliyor<\/span><\/h2>\n

\u00dc\u00e7 haftal\u0131k dalgalar boyunca programdaki antrenmanlar ilerler; ard\u0131ndan antrenman y\u00fck\u00fc bir sonraki dalga i\u00e7in yeniden ayarlan\u0131r. Ana hareketin son seti, bir sonraki haftan\u0131n a\u011f\u0131rl\u0131k art\u0131\u015f\u0131na y\u00f6n verir. Yay\u0131mlanan kurala g\u00f6re hedefin \u00fczerinde yapt\u0131\u011f\u0131n her tekrar i\u00e7in, tek tekrarda kald\u0131rabildi\u011fin en y\u00fcksek a\u011f\u0131rl\u0131\u011f\u0131n (1RM) %1\u2019ini bir \u00f6nceki haftan\u0131n \u00e7al\u0131\u015fma a\u011f\u0131rl\u0131\u011f\u0131na eklersin. Fazladan d\u00f6rt tekrar yapt\u0131\u011f\u0131nda ekleyece\u011fin a\u011f\u0131rl\u0131k, 1RM de\u011ferinin %4\u2019\u00fcd\u00fcr. Temel d\u00f6nem ve zirve d\u00f6nemi i\u00e7in verilen antrenman talimatlar\u0131n\u0131 ayr\u0131 ayr\u0131 uygula; bir d\u00f6nemin hacmini de\u011fi\u015ftirmeden di\u011ferine ta\u015f\u0131ma.<\/p>\n

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

Bir meta-analiz, antrenman hacminin e\u015fitlendi\u011fi kar\u015f\u0131la\u015ft\u0131rmalarda d\u00f6nemlendirilmi\u015f antrenmanlar\u0131n maksimum kuvvet a\u00e7\u0131s\u0131ndan k\u00fc\u00e7\u00fck bir avantaj\u0131na i\u015faret etti; kas b\u00fcy\u00fcmesi a\u00e7\u0131s\u0131ndan ise belirgin bir avantaj saptamad\u0131. Bu \u00e7al\u0131\u015fma, Bullmastiff\u2019in dalgalar\u0131n\u0131n en iyi d\u00f6nemlendirme sistemi oldu\u011funu ortaya koymaz. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Bir meta-analizde, sporcunun kendi performans\u0131na g\u00f6re ayarlad\u0131\u011f\u0131 antrenman a\u011f\u0131rl\u0131klar\u0131 kuvvet a\u00e7\u0131s\u0131ndan genel olarak belirgin bir avantaj g\u00f6stermedi. AMRAP sonu\u00e7lar\u0131na g\u00f6re yap\u0131lan de\u011fi\u015fiklikler, kararlar\u0131n\u0131 sistemli bi\u00e7imde vermene yard\u0131mc\u0131 olabilir; ancak bunlar yine de hareketleri tutarl\u0131 bi\u00e7imde uygulamana ve uygun bir antrenman y\u00fck\u00fcne ba\u011fl\u0131d\u0131r. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Bu makaleler antrenman ilkelerini ve programlarda belirtilen \u00e7al\u0131\u015fmalar\u0131 inceler. Bullmastiff\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

Program\u0131n \u00f6zg\u00fcn a\u00e7\u0131klamas\u0131: Alex Bromley \u2013 Bullmastiff (Peak Strength, PDF)<\/a>.<\/p>\n","protected":false},"featured_media":28627,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"advanced","training-plans":[9097,8536,9121,9426,8918,9399,9229,8707,8723,9712,9652,8745,9332,9397,8851],"popularity":8,"tf_plan_scope":"Temel d\u00f6nem: ilk hafta","tf_plan_notes":"Tablolar on sekiz haftal\u0131k blo\u011fun tamam\u0131n\u0131 de\u011fil, temel d\u00f6nemin ilk haftas\u0131n\u0131 g\u00f6sterir. Ana hareketlerde 1RM\u2019nin %65\u2019iyle d\u00f6rt set alt\u0131 tekrar ve son sette ek tekrar yap\u0131l\u0131r. Geli\u015ftirme hareketleri \u00fc\u00e7 set on iki tekrard\u0131r. \u0130ki setlik yard\u0131mc\u0131 hareketler ve tekrar hedefleri, yazar\u0131n kategorileri i\u00e7indeki training.fit \u00f6rnekleridir. Sonraki dalgalarda hacim de\u011fi\u015fir.","tf_plan_sessions":[{"session_key":"session-1","session_name":"Pazartesi","session_exercises":[{"exercise_post":1810,"exercise_label":"Halterle squat","fallback_muscle_groups":[],"working_sets":4,"prescription":"6, 6, 6, 6+ tekrar","is_optional":false},{"exercise_post":1909,"exercise_label":"Romanian deadlift","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 tekrar","is_optional":false},{"exercise_post":1830,"exercise_label":"Kabloda lat pulldown","fallback_muscle_groups":[],"working_sets":2,"prescription":"12 tekrar","is_optional":false},{"exercise_post":1758,"exercise_label":"Yatarak leg curl","fallback_muscle_groups":[],"working_sets":2,"prescription":"15 tekrar","is_optional":false},{"exercise_post":1956,"exercise_label":"Ters crunch","fallback_muscle_groups":[],"working_sets":2,"prescription":"15 tekrar","is_optional":false}]},{"session_key":"session-2","session_name":"\u00c7ar\u015famba","session_exercises":[{"exercise_post":391,"exercise_label":"Bench press","fallback_muscle_groups":[],"working_sets":4,"prescription":"6, 6, 6, 6+ tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Kontroll\u00fc tempoda barbell omuz press","fallback_muscle_groups":["shoulders","triceps"],"working_sets":3,"prescription":"12 tekrar","is_optional":false},{"exercise_post":1944,"exercise_label":"Kabloda triseps pushdown","fallback_muscle_groups":[],"working_sets":2,"prescription":"15 tekrar","is_optional":false},{"exercise_post":1765,"exercise_label":"Biseps curl","fallback_muscle_groups":[],"working_sets":2,"prescription":"15 tekrar","is_optional":false},{"exercise_post":1896,"exercise_label":"Damb\u0131lla ters a\u00e7\u0131\u015f","fallback_muscle_groups":[],"working_sets":2,"prescription":"15 tekrar","is_optional":false}]},{"session_key":"session-3","session_name":"Cuma","session_exercises":[{"exercise_post":1817,"exercise_label":"Deadlift","fallback_muscle_groups":[],"working_sets":4,"prescription":"6, 6, 6, 6+ tekrar","is_optional":false},{"exercise_post":1789,"exercise_label":"Front squat","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 tekrar","is_optional":false},{"exercise_post":1906,"exercise_label":"Kabloda row","fallback_muscle_groups":[],"working_sets":2,"prescription":"12 tekrar","is_optional":false},{"exercise_post":1760,"exercise_label":"Leg extension","fallback_muscle_groups":[],"working_sets":2,"prescription":"15 tekrar","is_optional":false},{"exercise_post":1956,"exercise_label":"Ters crunch","fallback_muscle_groups":[],"working_sets":2,"prescription":"15 tekrar","is_optional":false}]},{"session_key":"session-4","session_name":"Cumartesi","session_exercises":[{"exercise_post":null,"exercise_label":"Ayakta barbell omuz press","fallback_muscle_groups":["shoulders","triceps"],"working_sets":4,"prescription":"6, 6, 6, 6+ tekrar","is_optional":false},{"exercise_post":1778,"exercise_label":"Dar tutu\u015fla bench press","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 tekrar","is_optional":false},{"exercise_post":1944,"exercise_label":"Kabloda triseps pushdown","fallback_muscle_groups":[],"working_sets":2,"prescription":"15 tekrar","is_optional":false},{"exercise_post":1765,"exercise_label":"Biseps curl","fallback_muscle_groups":[],"working_sets":2,"prescription":"15 tekrar","is_optional":false},{"exercise_post":1896,"exercise_label":"Damb\u0131lla ters a\u00e7\u0131\u015f","fallback_muscle_groups":[],"working_sets":2,"prescription":"15 tekrar","is_optional":false}]}]},"yoast_head":"Bullmastiff » 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\/bullmastiff\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bullmastiff\" \/>\n<meta property=\"og:description\" content=\"Bullmastiff, Alex Bromley\u2019nin haftada d\u00f6rt g\u00fcn uygulanan, temel d\u00f6nem ve zirve d\u00f6nemi olarak ikiye ayr\u0131lan kuvvet ve kas hacmi program\u0131d\u0131r. \u00dc\u00e7 haftal\u0131k dalgalar, performansa g\u00f6re a\u011f\u0131rl\u0131k ayarlamalar\u0131 ve ek v\u00fccut geli\u015ftirme \u00e7al\u0131\u015fmalar\u0131 i\u00e7erir. Bu yap\u0131, her hafta ayn\u0131 antrenmanlar\u0131 tekrarlayan bir rutine g\u00f6re daha uzun bir ilerleme s\u00fcreci sunar. Bu plan kimlere uygun A\u011f\u0131rl\u0131k antrenman\u0131n\u0131 hobi olarak yapan, ana halter hareketlerini bilen ve haftal\u0131k y\u00fcksek antrenman y\u00fck\u00fcn\u00fc y\u00f6netebilen deneyimli sporcular […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/antrenman-programi\/bullmastiff\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-18T03:02:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/bullmastiff-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":"Bullmastiff » 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\/bullmastiff\/","og_locale":"tr_TR","og_type":"article","og_title":"Bullmastiff","og_description":"Bullmastiff, Alex Bromley\u2019nin haftada d\u00f6rt g\u00fcn uygulanan, temel d\u00f6nem ve zirve d\u00f6nemi olarak ikiye ayr\u0131lan kuvvet ve kas hacmi program\u0131d\u0131r. \u00dc\u00e7 haftal\u0131k dalgalar, performansa g\u00f6re a\u011f\u0131rl\u0131k ayarlamalar\u0131 ve ek v\u00fccut geli\u015ftirme \u00e7al\u0131\u015fmalar\u0131 i\u00e7erir. Bu yap\u0131, her hafta ayn\u0131 antrenmanlar\u0131 tekrarlayan bir rutine g\u00f6re daha uzun bir ilerleme s\u00fcreci sunar. Bu plan kimlere uygun A\u011f\u0131rl\u0131k antrenman\u0131n\u0131 hobi olarak yapan, ana halter hareketlerini bilen ve haftal\u0131k y\u00fcksek antrenman y\u00fck\u00fcn\u00fc y\u00f6netebilen deneyimli sporcular […]","og_url":"https:\/\/training.fit\/tr\/antrenman-programi\/bullmastiff\/","og_site_name":"Training.fit","article_modified_time":"2026-10-18T03:02:47+00:00","og_image":[{"width":1536,"height":1024,"url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/bullmastiff-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\/bullmastiff\/","url":"https:\/\/training.fit\/tr\/antrenman-programi\/bullmastiff\/","name":"Bullmastiff » Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-02T11:09:38+00:00","dateModified":"2026-10-18T03:02:47+00:00","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/antrenman-programi\/bullmastiff\/"]}]},{"@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\/28777"}],"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\/8851"},{"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\/9332"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/8745"},{"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\/9712"},{"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\/8707"},{"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\/9399"},{"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\/9426"},{"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\/28627"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=28777"}],"wp:term":[{"taxonomy":"trainingsplan-target","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan-target?post=28777"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}