{"id":28789,"date":"2026-10-02T15:26:40","date_gmt":"2026-10-02T13:26:40","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28789"},"modified":"2026-10-18T04:50:25","modified_gmt":"2026-10-18T02:50:25","slug":"rampage-tum-vucut","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/tr\/antrenman-programi\/rampage-tum-vucut\/","title":{"rendered":"training.fit \u00d6rnek Program\u0131: \u00dc\u00e7 G\u00fcnl\u00fck T\u00fcm V\u00fccut"},"content":{"rendered":"

Bu training.fit \u00f6rne\u011fi, ard\u0131\u015f\u0131k olmayan \u00fc\u00e7 g\u00fcnde t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131r\u0131r. A, B ve C seanslar\u0131nda hareketler de\u011fi\u015fir; hafta boyunca bacaklar, iti\u015f, \u00e7eki\u015f ve g\u00f6vde \u00e7al\u0131\u015f\u0131l\u0131r. Haftada \u00fc\u00e7 salon seans\u0131n\u0131 tercih edenler i\u00e7in haz\u0131rlad\u0131\u011f\u0131m\u0131z kendi uygulama \u00f6rne\u011fimizdir.<\/p>\n

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

Bu \u00f6rne\u011fi, hareketleri zaten biliyorsan ve belirtilen ekipmana eri\u015febiliyorsan kullan. Kontrol edebildi\u011fin y\u00fcklerle ba\u015fla; \u00e7al\u0131\u015fma miktar\u0131n\u0131 deneyimine ve toparlanmana g\u00f6re ayarla. Tablo herkes i\u00e7in zorunlu bir re\u00e7ete de\u011fildir.<\/p>\n

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

A\u2019y\u0131 pazartesi, B\u2019yi \u00e7ar\u015famba ve C\u2019yi cuma yap ya da seanslar\u0131n aras\u0131na bir dinlenme g\u00fcn\u00fc koyarak ba\u015fka \u00fc\u00e7 g\u00fcn se\u00e7.<\/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
Damb\u0131lla goblet squat<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Damb\u0131lla bench press<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Kabloda row<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Yatarak leg curl<\/a><\/td>\n2<\/td>\n10\u201315<\/td>\n<\/tr>\n
Plank<\/a><\/td>\n2<\/td>\n20\u201340 s<\/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
Romanian deadlift<\/a><\/td>\n3<\/td>\n6\u201310<\/td>\n<\/tr>\n
Damb\u0131lla omuz presi<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Kabloda lat pulldown<\/a><\/td>\n3<\/td>\n8\u201312<\/td>\n<\/tr>\n
Damb\u0131lla lunge<\/a><\/td>\n2<\/td>\nher taraf i\u00e7in 8\u201312<\/td>\n<\/tr>\n
Makinede ayakta bald\u0131r kald\u0131rma<\/a><\/td>\n2<\/td>\n10\u201315<\/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
Oturarak leg press<\/a><\/td>\n3<\/td>\n10\u201312<\/td>\n<\/tr>\n
E\u011fimli sehpada damb\u0131lla bench press<\/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
Yatarak leg curl<\/a><\/td>\n2<\/td>\n10\u201315<\/td>\n<\/tr>\n
Dead bug<\/a><\/td>\n2<\/td>\nher taraf i\u00e7in 8\u201312<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

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

Her tekrar aral\u0131\u011f\u0131n\u0131n alt s\u0131n\u0131r\u0131ndan ba\u015fla. T\u00fcm setlerde \u00fcst hedefe kontroll\u00fc ve yakla\u015f\u0131k iki tekrar yedekte kalacak \u015fekilde ula\u015ft\u0131\u011f\u0131nda uygulanabilir en k\u00fc\u00e7\u00fck a\u011f\u0131rl\u0131k art\u0131\u015f\u0131n\u0131 yap ve alt s\u0131n\u0131ra d\u00f6n. Alt hedefi tekrar tekrar ka\u00e7\u0131r\u0131rsan a\u011f\u0131rl\u0131\u011f\u0131 azalt ya da bir set \u00e7\u0131kar ve toparlanman\u0131 de\u011ferlendir. Kararlar\u0131n\u0131 performans\u0131na g\u00f6re vermek i\u00e7in antrenman kayd\u0131 tut.<\/p>\n

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

Bir meta-analiz, antrenman hacmi e\u015fitlendi\u011finde b\u00f6l\u00fcnm\u00fc\u015f ve t\u00fcm v\u00fccut rutinlerinde benzer kuvvet ve kas geli\u015fimi buldu. Takvim \u00e7al\u0131\u015fman\u0131 d\u00fczenlemeye yarar; bu seanslar\u0131n tam olarak en iyi se\u00e7enek oldu\u011funu g\u00f6stermez. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

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

Bu, training.fit taraf\u0131ndan ba\u011f\u0131ms\u0131z olarak haz\u0131rlanm\u0131\u015f bir \u00f6rnek programd\u0131r. Hareketler, setler ve ilerleme d\u00fczeni editoryal \u00f6rneklerdir; belirli bir antren\u00f6r\u00fcn program\u0131n\u0131 yeniden \u00fcretmez ve at\u0131f yap\u0131lan ara\u015ft\u0131rmada bir b\u00fct\u00fcn olarak test edilmemi\u015ftir.<\/p>\n","protected":false},"featured_media":28641,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"advanced","training-plans":[7872,9185,9397,8707,6907,9426,9201,9229,8647,9810,8719,9208,8833,7775],"popularity":1,"tf_plan_scope":"training.fit \u00f6rnek seanslar\u0131","tf_plan_notes":"Listelenen her seans bir kez say\u0131l\u0131r. Sonu\u00e7 bu \u00f6rnek antrenmanlar\u0131 g\u00f6sterir; s\u0131kl\u0131k ve ilerleme makalede a\u00e7\u0131klan\u0131r.","tf_plan_sessions":[{"session_key":"session-1","session_name":"A","session_exercises":[{"exercise_post":3472,"exercise_label":"Damb\u0131lla goblet squat","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false},{"exercise_post":1823,"exercise_label":"Damb\u0131lla bench press","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false},{"exercise_post":1906,"exercise_label":"Kabloda row","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false},{"exercise_post":1758,"exercise_label":"Yatarak leg curl","fallback_muscle_groups":[],"working_sets":2,"prescription":"10\u201315 tekrar","is_optional":false},{"exercise_post":2655,"exercise_label":"Plank","fallback_muscle_groups":[],"working_sets":2,"prescription":"20\u201340 s","is_optional":false}]},{"session_key":"session-2","session_name":"B","session_exercises":[{"exercise_post":1909,"exercise_label":"Romanian deadlift","fallback_muscle_groups":[],"working_sets":3,"prescription":"6\u201310 tekrar","is_optional":false},{"exercise_post":1827,"exercise_label":"Damb\u0131lla omuz presi","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false},{"exercise_post":1830,"exercise_label":"Kabloda lat pulldown","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 tekrar","is_optional":false},{"exercise_post":1748,"exercise_label":"Damb\u0131lla lunge","fallback_muscle_groups":[],"working_sets":2,"prescription":"her taraf i\u00e7in 8\u201312 tekrar","is_optional":false},{"exercise_post":1969,"exercise_label":"Makinede ayakta bald\u0131r kald\u0131rma","fallback_muscle_groups":[],"working_sets":2,"prescription":"10\u201315 tekrar","is_optional":false}]},{"session_key":"session-3","session_name":"C","session_exercises":[{"exercise_post":1759,"exercise_label":"Oturarak leg press","fallback_muscle_groups":[],"working_sets":3,"prescription":"10\u201312 tekrar","is_optional":false},{"exercise_post":1826,"exercise_label":"E\u011fimli sehpada damb\u0131lla bench press","fallback_muscle_groups":[],"working_sets":3,"prescription":"8\u201312 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":1758,"exercise_label":"Yatarak leg curl","fallback_muscle_groups":[],"working_sets":2,"prescription":"10\u201315 tekrar","is_optional":false},{"exercise_post":3449,"exercise_label":"Dead bug","fallback_muscle_groups":[],"working_sets":2,"prescription":"her taraf i\u00e7in 8\u201312 tekrar","is_optional":false}]}]},"yoast_head":"training.fit \u00d6rnek Program\u0131: \u00dc\u00e7 G\u00fcnl\u00fck T\u00fcm V\u00fccut » 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\/rampage-tum-vucut\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"training.fit \u00d6rnek Program\u0131: \u00dc\u00e7 G\u00fcnl\u00fck T\u00fcm V\u00fccut\" \/>\n<meta property=\"og:description\" content=\"Bu training.fit \u00f6rne\u011fi, ard\u0131\u015f\u0131k olmayan \u00fc\u00e7 g\u00fcnde t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131r\u0131r. A, B ve C seanslar\u0131nda hareketler de\u011fi\u015fir; hafta boyunca bacaklar, iti\u015f, \u00e7eki\u015f ve g\u00f6vde \u00e7al\u0131\u015f\u0131l\u0131r. Haftada \u00fc\u00e7 salon seans\u0131n\u0131 tercih edenler i\u00e7in haz\u0131rlad\u0131\u011f\u0131m\u0131z kendi uygulama \u00f6rne\u011fimizdir. Bu program kimlere uygun? Bu \u00f6rne\u011fi, hareketleri zaten biliyorsan ve belirtilen ekipmana eri\u015febiliyorsan kullan. Kontrol edebildi\u011fin y\u00fcklerle ba\u015fla; \u00e7al\u0131\u015fma miktar\u0131n\u0131 deneyimine ve toparlanmana g\u00f6re ayarla. Tablo herkes i\u00e7in zorunlu bir re\u00e7ete de\u011fildir. Antrenman takvimi […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/antrenman-programi\/rampage-tum-vucut\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-18T02:50:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/rampage-full-body-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=\"2 dakika\" \/>","yoast_head_json":{"title":"training.fit \u00d6rnek Program\u0131: \u00dc\u00e7 G\u00fcnl\u00fck T\u00fcm V\u00fccut » 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\/rampage-tum-vucut\/","og_locale":"tr_TR","og_type":"article","og_title":"training.fit \u00d6rnek Program\u0131: \u00dc\u00e7 G\u00fcnl\u00fck T\u00fcm V\u00fccut","og_description":"Bu training.fit \u00f6rne\u011fi, ard\u0131\u015f\u0131k olmayan \u00fc\u00e7 g\u00fcnde t\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131r\u0131r. A, B ve C seanslar\u0131nda hareketler de\u011fi\u015fir; hafta boyunca bacaklar, iti\u015f, \u00e7eki\u015f ve g\u00f6vde \u00e7al\u0131\u015f\u0131l\u0131r. Haftada \u00fc\u00e7 salon seans\u0131n\u0131 tercih edenler i\u00e7in haz\u0131rlad\u0131\u011f\u0131m\u0131z kendi uygulama \u00f6rne\u011fimizdir. Bu program kimlere uygun? Bu \u00f6rne\u011fi, hareketleri zaten biliyorsan ve belirtilen ekipmana eri\u015febiliyorsan kullan. Kontrol edebildi\u011fin y\u00fcklerle ba\u015fla; \u00e7al\u0131\u015fma miktar\u0131n\u0131 deneyimine ve toparlanmana g\u00f6re ayarla. Tablo herkes i\u00e7in zorunlu bir re\u00e7ete de\u011fildir. 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