{"id":28809,"date":"2026-10-02T15:58:02","date_gmt":"2026-10-02T13:58:02","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28809"},"modified":"2026-10-18T04:54:02","modified_gmt":"2026-10-18T02:54:02","slug":"calgary-barbell-classic-16-haftalik","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/tr\/antrenman-programi\/calgary-barbell-classic-16-haftalik\/","title":{"rendered":"Calgary Barbell Classic 16 Haftal\u0131k Program\u0131"},"content":{"rendered":"

Calgary Barbell\u2019in klasik on alt\u0131 haftal\u0131k program\u0131, squat, bench press<\/a> ve deadlift<\/a> odakl\u0131, haftada d\u00f6rt g\u00fcn uygulanan bir powerlifting d\u00f6nemidir. Y\u00fczdelere dayal\u0131 y\u00fcklemeyi efor de\u011ferlendirmeleriyle birle\u015ftirir ve planlanan bir yar\u0131\u015fma \u00f6ncesinde antrenman y\u00fck\u00fcn\u00fcn azalt\u0131ld\u0131\u011f\u0131 bir d\u00f6nem i\u00e7erir. Genel bir kas geli\u015ftirme rutinine g\u00f6re daha belirli bir kuvvet hedefine y\u00f6neliktir.<\/p>\n

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

Yar\u0131\u015fma hareketlerini bilen ve RPE\u2019yi de\u011ferlendirebilen, deneyimli orta seviye sporculara ve hobi olarak a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fan ileri seviye sporculara uygundur. Antrenman i\u00e7in uygun bir halter stand\u0131na, sehpaya ve haltere ihtiyac\u0131n var. Hareketleri s\u0131k \u00e7al\u0131\u015fmak ve s\u00fcresi belirli bir antrenman d\u00f6nemini izlemek, biti\u015f s\u00fcresi belirlenmemi\u015f bir ba\u015flang\u0131\u00e7 seviyesi program\u0131yla ilerlemeye g\u00f6re daha fazla planlama gerektirir.<\/p>\n

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

\u00d6zg\u00fcn Classic tablosunun ilk haftas\u0131ndaki d\u00f6rt seans g\u00f6sterilir. Se\u00e7im sunulan yerlerde duraklamal\u0131 front squat, lat pulldown ve kablo triceps pushdown kullan\u0131l\u0131r. Y\u00fck i\u00e7in tablonun y\u00fczdelerini ve RPE hedeflerini izle. Sonraki haftalarda hedefler de\u011fi\u015fir; g\u00f6sterilen kas da\u011f\u0131l\u0131m\u0131 yaln\u0131zca bu ilk haftaya aittir.<\/p>\n

G\u00fcn 1<\/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>\n7<\/td>\n<\/tr>\n
Bir say\u0131m duraklamal\u0131 bench press<\/td>\n4<\/td>\n7<\/td>\n<\/tr>\n
Ayakta barbell omuz press<\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n
Halterle row<\/a><\/td>\n3<\/td>\n12<\/td>\n<\/tr>\n
Glute-ham sehpas\u0131nda s\u0131rt ekstansiyonu<\/td>\n4<\/td>\n12<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

G\u00fcn 2<\/span><\/h3>\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>\n7<\/td>\n<\/tr>\n
\u00dc\u00e7 say\u0131m duraklamal\u0131 bench press<\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
\u0130ki say\u0131m duraklamal\u0131 front squat<\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Geni\u015f tutu\u015fla oturarak kabloda row<\/td>\n5<\/td>\n8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

G\u00fcn 3<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
G\u00fcvenlik barlar\u0131ndan tam derinlikte squat<\/td>\n3<\/td>\n6<\/td>\n<\/tr>\n
\u0130ki tahta \u00fczerinden bench press<\/td>\n3<\/td>\n6<\/td>\n<\/tr>\n
Tek kolla damb\u0131lla row<\/a><\/td>\n5<\/td>\nHer taraf i\u00e7in 10<\/td>\n<\/tr>\n
Bird dog<\/a><\/td>\n3<\/td>\nHer taraf i\u00e7in 6<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

G\u00fcn 4<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
A\u011f\u0131rl\u0131k yerden ayr\u0131l\u0131r ayr\u0131lmaz iki say\u0131m duraklamal\u0131 deadlift<\/td>\n3<\/td>\n6<\/td>\n<\/tr>\n
Bench press<\/a><\/td>\n4<\/td>\n10<\/td>\n<\/tr>\n
Barbell d\u00fcz bacak deadlift<\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n
Kabloda lat pulldown<\/a><\/td>\n4<\/td>\n10<\/td>\n<\/tr>\n
Kabloda triseps pushdown<\/a><\/td>\n4<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Programda ilerleme d\u00fczeni<\/span><\/h2>\n

Her antrenmanda geli\u015fig\u00fczel a\u011f\u0131rl\u0131k eklemek yerine, program\u0131n her hafta i\u00e7in belirledi\u011fi y\u00fczdelere ve RPE talimatlar\u0131na uy. Kald\u0131r\u0131\u015flar\u0131n i\u00e7in ger\u00e7ek\u00e7i de\u011ferler gir ve yar\u0131\u015fmaya haz\u0131rlan\u0131rken planlanan y\u00fck azaltma d\u00f6nemini aynen koru. Yukar\u0131daki tablolar, a\u015fa\u011f\u0131daki herkese a\u00e7\u0131k ar\u015fivde korunan \u00f6zg\u00fcn Classic tablosunun ilk haftas\u0131n\u0131 kullan\u0131r.<\/p>\n

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

Bir meta-analiz, antrenman hacminin e\u015fitlendi\u011fi kar\u015f\u0131la\u015ft\u0131rmalarda d\u00f6nemlendirilmi\u015f antrenman\u0131n maksimum kuvvet a\u00e7\u0131s\u0131ndan k\u00fc\u00e7\u00fck bir avantaj sa\u011flad\u0131\u011f\u0131n\u0131 bildirdi. Bu bulgu, planl\u0131 bir kuvvet antrenman\u0131 d\u00f6nemini de\u011ferlendirmek i\u00e7in ba\u011flam sunuyor; bu on alt\u0131 haftal\u0131k program\u0131n en iyi se\u00e7enek oldu\u011funu kan\u0131tlam\u0131yor. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Powerlifting\u2019de y\u00fck azaltma d\u00f6nemini ele alan bir anlat\u0131sal derleme, performans testlerinden \u00f6nce antrenman y\u00fck\u00fcn\u00fcn azalt\u0131lmas\u0131n\u0131 tart\u0131\u015f\u0131yor. Bu derlemedeki s\u0131n\u0131rl\u0131 kan\u0131tlar, y\u00fck azaltma d\u00f6neminin gerek\u00e7esini anlamaya yard\u0131mc\u0131 oluyor; Calgary Barbell\u2019in son hafta i\u00e7in belirledi\u011fi uygulamay\u0131 do\u011frulam\u0131yor. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Bir meta-analizde, otoreg\u00fclasyona dayal\u0131 y\u00fcklemenin kuvvet a\u00e7\u0131s\u0131ndan genel olarak belirgin bir \u00fcst\u00fcnl\u00fc\u011f\u00fc bulunmad\u0131. RPE, kullanaca\u011f\u0131n a\u011f\u0131rl\u0131\u011f\u0131 se\u00e7mene yard\u0131mc\u0131 olabilir; ancak de\u011ferlendirmelerini do\u011fru yapman ve makul ba\u015flang\u0131\u00e7 de\u011ferleri kullanman yine de \u00f6nemli. <\/span>[3]<\/sup><\/a><\/span><\/p>\n

Bu makaleler, antrenman ilkelerini ve uygulama talimatlar\u0131n\u0131 inceliyor. Calgary Barbell Classic 16 Haftal\u0131k Program\u0131\u2019n\u0131n, iyi tasarlanm\u0131\u015f di\u011fer programlardan \u00fcst\u00fcn oldu\u011funu ortaya koymuyorlar.<\/p>\n

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

Program\u0131n \u00f6zg\u00fcn a\u00e7\u0131klamas\u0131: Bryce Krawczyk \/ Calgary Barbell \u2013 Classic 16-Week Programme<\/a>.<\/p>\n

Ar\u015fivlenmi\u015f \u00f6zg\u00fcn tablo<\/a>.<\/p>\n","protected":false},"featured_media":28662,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"advanced","training-plans":[9097,8536,9121,9399,8833,7549,9229,9652],"popularity":8,"tf_plan_scope":"Classic program\u0131: ilk hafta","tf_plan_notes":"\u00d6zg\u00fcn Classic tablosunun ilk haftas\u0131ndaki d\u00f6rt seans g\u00f6sterilir. Se\u00e7im sunulan yerlerde duraklamal\u0131 front squat, lat pulldown ve kablo triceps pushdown kullan\u0131l\u0131r. Y\u00fck i\u00e7in tablonun y\u00fczdelerini ve RPE hedeflerini izle. Sonraki haftalarda hedefler de\u011fi\u015fir; g\u00f6sterilen kas da\u011f\u0131l\u0131m\u0131 yaln\u0131zca bu ilk haftaya aittir.","tf_plan_sessions":[{"session_key":"session-1","session_name":"G\u00fcn 1","session_exercises":[{"exercise_post":1810,"exercise_label":"Halterle squat","fallback_muscle_groups":[],"working_sets":4,"prescription":"7 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Bir say\u0131m duraklamal\u0131 bench press","fallback_muscle_groups":["chest","triceps","shoulders"],"working_sets":4,"prescription":"7 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Ayakta barbell omuz press","fallback_muscle_groups":["shoulders","triceps"],"working_sets":3,"prescription":"8 tekrar","is_optional":false},{"exercise_post":1908,"exercise_label":"Halterle row","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Glute-ham sehpas\u0131nda s\u0131rt ekstansiyonu","fallback_muscle_groups":["back","glutes","hamstrings"],"working_sets":4,"prescription":"12 tekrar","is_optional":false}]},{"session_key":"session-2","session_name":"G\u00fcn 2","session_exercises":[{"exercise_post":1817,"exercise_label":"Deadlift","fallback_muscle_groups":[],"working_sets":4,"prescription":"7 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"\u00dc\u00e7 say\u0131m duraklamal\u0131 bench press","fallback_muscle_groups":["chest","triceps","shoulders"],"working_sets":3,"prescription":"5 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"\u0130ki say\u0131m duraklamal\u0131 front squat","fallback_muscle_groups":["quadriceps","glutes"],"working_sets":3,"prescription":"5 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Geni\u015f tutu\u015fla oturarak kabloda row","fallback_muscle_groups":["back","shoulders","biceps"],"working_sets":5,"prescription":"8 tekrar","is_optional":false}]},{"session_key":"session-3","session_name":"G\u00fcn 3","session_exercises":[{"exercise_post":null,"exercise_label":"G\u00fcvenlik barlar\u0131ndan tam derinlikte squat","fallback_muscle_groups":["quadriceps","glutes"],"working_sets":3,"prescription":"6 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"\u0130ki tahta \u00fczerinden bench press","fallback_muscle_groups":["chest","triceps","shoulders"],"working_sets":3,"prescription":"6 tekrar","is_optional":false},{"exercise_post":1777,"exercise_label":"Tek kolla damb\u0131lla row","fallback_muscle_groups":[],"working_sets":5,"prescription":"her taraf i\u00e7in 10 tekrar","is_optional":false},{"exercise_post":3393,"exercise_label":"Bird dog","fallback_muscle_groups":[],"working_sets":3,"prescription":"her taraf i\u00e7in 6 tekrar","is_optional":false}]},{"session_key":"session-4","session_name":"G\u00fcn 4","session_exercises":[{"exercise_post":null,"exercise_label":"A\u011f\u0131rl\u0131k yerden ayr\u0131l\u0131r ayr\u0131lmaz iki say\u0131m duraklamal\u0131 deadlift","fallback_muscle_groups":["glutes","hamstrings","quadriceps","back"],"working_sets":3,"prescription":"6 tekrar","is_optional":false},{"exercise_post":391,"exercise_label":"Bench press","fallback_muscle_groups":[],"working_sets":4,"prescription":"10 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Barbell d\u00fcz bacak deadlift","fallback_muscle_groups":["glutes","hamstrings","back"],"working_sets":3,"prescription":"8 tekrar","is_optional":false},{"exercise_post":1830,"exercise_label":"Kabloda lat pulldown","fallback_muscle_groups":[],"working_sets":4,"prescription":"10 tekrar","is_optional":false},{"exercise_post":1944,"exercise_label":"Kabloda triseps pushdown","fallback_muscle_groups":[],"working_sets":4,"prescription":"10 tekrar","is_optional":false}]}]},"yoast_head":"Calgary Barbell Classic 16 Haftal\u0131k Program\u0131 » 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\/calgary-barbell-classic-16-haftalik\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calgary Barbell Classic 16 Haftal\u0131k Program\u0131\" \/>\n<meta property=\"og:description\" content=\"Calgary Barbell\u2019in klasik on alt\u0131 haftal\u0131k program\u0131, squat, bench press ve deadlift odakl\u0131, haftada d\u00f6rt g\u00fcn uygulanan bir powerlifting d\u00f6nemidir. Y\u00fczdelere dayal\u0131 y\u00fcklemeyi efor de\u011ferlendirmeleriyle birle\u015ftirir ve planlanan bir yar\u0131\u015fma \u00f6ncesinde antrenman y\u00fck\u00fcn\u00fcn azalt\u0131ld\u0131\u011f\u0131 bir d\u00f6nem i\u00e7erir. Genel bir kas geli\u015ftirme rutinine g\u00f6re daha belirli bir kuvvet hedefine y\u00f6neliktir. Bu plan kimlere uygun? Yar\u0131\u015fma hareketlerini bilen ve RPE\u2019yi de\u011ferlendirebilen, deneyimli orta seviye sporculara ve hobi olarak a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fan ileri seviye […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/antrenman-programi\/calgary-barbell-classic-16-haftalik\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-18T02:54:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/calgary-barbell-classic-16-week-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":"Calgary Barbell Classic 16 Haftal\u0131k Program\u0131 » 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\/calgary-barbell-classic-16-haftalik\/","og_locale":"tr_TR","og_type":"article","og_title":"Calgary Barbell Classic 16 Haftal\u0131k Program\u0131","og_description":"Calgary Barbell\u2019in klasik on alt\u0131 haftal\u0131k program\u0131, squat, bench press ve deadlift odakl\u0131, haftada d\u00f6rt g\u00fcn uygulanan bir powerlifting d\u00f6nemidir. Y\u00fczdelere dayal\u0131 y\u00fcklemeyi efor de\u011ferlendirmeleriyle birle\u015ftirir ve planlanan bir yar\u0131\u015fma \u00f6ncesinde antrenman y\u00fck\u00fcn\u00fcn azalt\u0131ld\u0131\u011f\u0131 bir d\u00f6nem i\u00e7erir. Genel bir kas geli\u015ftirme rutinine g\u00f6re daha belirli bir kuvvet hedefine y\u00f6neliktir. Bu plan kimlere uygun? Yar\u0131\u015fma hareketlerini bilen ve RPE\u2019yi de\u011ferlendirebilen, deneyimli orta seviye sporculara ve hobi olarak a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fan ileri seviye […]","og_url":"https:\/\/training.fit\/tr\/antrenman-programi\/calgary-barbell-classic-16-haftalik\/","og_site_name":"Training.fit","article_modified_time":"2026-10-18T02:54:02+00:00","og_image":[{"width":1536,"height":1024,"url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/calgary-barbell-classic-16-week-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\/calgary-barbell-classic-16-haftalik\/","url":"https:\/\/training.fit\/tr\/antrenman-programi\/calgary-barbell-classic-16-haftalik\/","name":"Calgary Barbell Classic 16 Haftal\u0131k Program\u0131 » Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-02T13:58:02+00:00","dateModified":"2026-10-18T02:54:02+00:00","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/antrenman-programi\/calgary-barbell-classic-16-haftalik\/"]}]},{"@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\/28809"}],"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\/9652"},{"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\/7549"},{"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\/9399"},{"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\/28662"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=28809"}],"wp:term":[{"taxonomy":"trainingsplan-target","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan-target?post=28809"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}