{"id":28813,"date":"2026-10-02T16:06:06","date_gmt":"2026-10-02T14:06:06","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28813"},"modified":"2026-10-17T22:45:01","modified_gmt":"2026-10-17T20:45:01","slug":"candito-alti-haftalik-kuvvet","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/tr\/antrenman-programi\/candito-alti-haftalik-kuvvet\/","title":{"rendered":"Candito Alt\u0131 Haftal\u0131k Kuvvet Program\u0131"},"content":{"rendered":"

Jonnie Candito\u2019nun alt\u0131 haftal\u0131k kuvvet program\u0131nda, d\u00f6ng\u00fc ilerledik\u00e7e \u00f6ncelik verilen \u00e7al\u0131\u015fma t\u00fcr\u00fc de\u011fi\u015fir: daha y\u00fcksek hacimli \u00e7al\u0131\u015fmalardan daha a\u011f\u0131r squat, bench press<\/a> ve deadlift<\/a> antrenmanlar\u0131na ge\u00e7ilir. \u00dcst ve alt v\u00fccudun ayr\u0131 \u00e7al\u0131\u015ft\u0131r\u0131ld\u0131\u011f\u0131 bu kuvvet d\u00f6ng\u00fcs\u00fcnde haftal\u0131k gereksinimler de\u011fi\u015fir; her hafta yedi a\u011f\u0131rl\u0131k antrenman\u0131 yap\u0131lmaz.<\/p>\n

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

Bu plan, hareketlerine h\u00e2kim olan ve y\u00fczdeye dayal\u0131 antrenman talimatlar\u0131n\u0131 takip edebilen deneyimli orta seviye sporculara ve ileri seviyede hobi ama\u00e7l\u0131 a\u011f\u0131rl\u0131k \u00e7al\u0131\u015fanlara uygundur. Ba\u015flang\u0131\u00e7taki i\u015f y\u00fck\u00fcyle sonraki daha a\u011f\u0131r antrenmanlar farkl\u0131 \u015fekillerde zorlay\u0131c\u0131d\u0131r. Antrenman say\u0131s\u0131 ve g\u00fcnleri de\u011fi\u015febilece\u011fi i\u00e7in g\u00fcnl\u00fck plan\u0131nda yeterli esneklik b\u0131rak.<\/p>\n

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

Bunlar ilk haftan\u0131n be\u015f seans\u0131d\u0131r. \u00dcst v\u00fccut i\u00e7in barbell row, ayakta barbell omuz press ve a\u011f\u0131rl\u0131kl\u0131 barfiks se\u00e7ildi. Virg\u00fclle ayr\u0131lan tekrarlar set s\u0131ras\u0131n\u0131 izler; AMRAP teknik bozulmadan yapabildi\u011fin kadar tekrar demektir. Tablonun iste\u011fe ba\u011fl\u0131 yard\u0131mc\u0131 hareketleri bu \u00f6rne\u011fe ve hesaba dahil edilmedi. Sonraki haftalarda takvim ve hacim de\u011fi\u015fir.<\/p>\n

G\u00fcn 1<\/span><\/h3>\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<\/td>\n<\/tr>\n
Deadlift<\/a><\/td>\n2<\/td>\n6<\/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
Bench press<\/a><\/td>\n4<\/td>\n10, 10, 8, 6<\/td>\n<\/tr>\n
Halterle row<\/a><\/td>\n4<\/td>\n10, 10, 8, 6<\/td>\n<\/tr>\n
Ayakta barbell omuz press<\/td>\n4<\/td>\n12, 12, 10, 8<\/td>\n<\/tr>\n
A\u011f\u0131rl\u0131kl\u0131 barfiks<\/td>\n4<\/td>\n12, 12, 10, 8<\/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
Egzersiz<\/th>\nSet<\/th>\nTekrar<\/th>\n<\/tr>\n<\/thead>\n
Bench press<\/a><\/td>\n4<\/td>\n10, 10, 8, 6<\/td>\n<\/tr>\n
Halterle row<\/a><\/td>\n4<\/td>\n10, 10, 8, 6<\/td>\n<\/tr>\n
Ayakta barbell omuz press<\/td>\n4<\/td>\n12, 12, 10, 8<\/td>\n<\/tr>\n
A\u011f\u0131rl\u0131kl\u0131 barfiks<\/td>\n4<\/td>\n12, 12, 10, 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

G\u00fcn 5<\/span><\/h3>\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>\n8<\/td>\n<\/tr>\n
Deadlift<\/a><\/td>\n2<\/td>\n8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

G\u00fcn 6<\/span><\/h3>\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>\n1<\/td>\nAMRAP<\/td>\n<\/tr>\n
Halterle row<\/a><\/td>\n4<\/td>\n10, 10, 8, 6<\/td>\n<\/tr>\n
Ayakta barbell omuz press<\/td>\n4<\/td>\n12, 12, 10, 8<\/td>\n<\/tr>\n
A\u011f\u0131rl\u0131kl\u0131 barfiks<\/td>\n4<\/td>\n12, 12, 10, 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

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

Yay\u0131mlanan haftal\u0131k talimatlar\u0131 uygula ve hareketler i\u00e7in uygun ba\u015flang\u0131\u00e7 de\u011ferlerini kullan. Tekrarlar\u0131 tamamlayamad\u0131\u011f\u0131nda, zorland\u0131\u011f\u0131n g\u00fcnleri durmadan yinelemek yerine plan\u0131n bu durum i\u00e7in belirledi\u011fi kurallara uy. Yard\u0131mc\u0131 hareketlerde ana hareketlere g\u00f6re daha fazla esneklik vard\u0131r. Sonunda, alt\u0131 haftal\u0131k her uygulaman\u0131n ayn\u0131 \u015fekilde bitti\u011fini varsaymak yerine, program yazar\u0131n\u0131n belirledi\u011fi deload, test veya sonraki d\u00f6ng\u00fc talimatlar\u0131n\u0131 uygula.<\/p>\n

Bilimsel ara\u015ft\u0131rmalar ne diyor?<\/span><\/h2>\n

Bir derleme, antrenman hacminin e\u015fitlendi\u011fi kar\u015f\u0131la\u015ft\u0131rmalarda periyodize antrenman\u0131n maksimal kuvvet a\u00e7\u0131s\u0131ndan m\u00fctevaz\u0131 bir avantaj sa\u011flad\u0131\u011f\u0131n\u0131, ancak hipertrofi a\u00e7\u0131s\u0131ndan belirgin bir \u00fcst\u00fcnl\u00fck g\u00f6stermedi\u011fini buldu. Bu bulgu, a\u015famalardan olu\u015fan bir kuvvet d\u00f6ng\u00fcs\u00fcn\u00fc de\u011ferlendirmeyi destekler; alt\u0131 haftan\u0131n en uygun s\u00fcre oldu\u011fu iddias\u0131n\u0131 desteklemez. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Powerlifting \u00fczerine bir anlat\u0131sal derleme, performans testi \u00f6ncesinde antrenman y\u00fck\u00fcn\u00fcn azalt\u0131lmas\u0131n\u0131 ele al\u0131r. Bir testi ola\u011fan bir antrenmandan ayr\u0131 de\u011ferlendirmeyi destekler; ancak sunulan kan\u0131tlar Candito\u2019nun haftal\u0131k s\u0131ralamas\u0131n\u0131 birebir do\u011frulamaz. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Bu makaleler antrenman ilkelerini ve talimatlar\u0131n\u0131 inceler. Candito Alt\u0131 Haftal\u0131k Kuvvet Program\u0131\u2019n\u0131n 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

Ba\u011flant\u0131, program yazar\u0131n\u0131n rehberinin ar\u015fivlenmi\u015f bir kopyas\u0131na gider. Program\u0131n \u00f6zg\u00fcn a\u00e7\u0131klamas\u0131: Jon Candito \u2013 Candito 6 Week Strength Program (PDF)<\/a>.<\/p>\n","protected":false},"featured_media":28669,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"advanced","training-plans":[9097,8536,9121,8833,9201,9019,9399],"popularity":8,"tf_plan_scope":"\u0130lk hafta","tf_plan_notes":"Bunlar ilk haftan\u0131n be\u015f seans\u0131d\u0131r. \u00dcst v\u00fccut i\u00e7in barbell row, ayakta barbell omuz press ve a\u011f\u0131rl\u0131kl\u0131 barfiks se\u00e7ildi. Virg\u00fclle ayr\u0131lan tekrarlar set s\u0131ras\u0131n\u0131 izler; AMRAP teknik bozulmadan yapabildi\u011fin kadar tekrar demektir. Tablonun iste\u011fe ba\u011fl\u0131 yard\u0131mc\u0131 hareketleri bu \u00f6rne\u011fe ve hesaba dahil edilmedi. Sonraki haftalarda takvim ve hacim de\u011fi\u015fir.","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":"6 tekrar","is_optional":false},{"exercise_post":1817,"exercise_label":"Deadlift","fallback_muscle_groups":[],"working_sets":2,"prescription":"6 tekrar","is_optional":false}]},{"session_key":"session-2","session_name":"G\u00fcn 2","session_exercises":[{"exercise_post":391,"exercise_label":"Bench press","fallback_muscle_groups":[],"working_sets":4,"prescription":"10, 10, 8, 6 tekrar","is_optional":false},{"exercise_post":1908,"exercise_label":"Halterle row","fallback_muscle_groups":[],"working_sets":4,"prescription":"10, 10, 8, 6 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Ayakta barbell omuz press","fallback_muscle_groups":["shoulders","triceps"],"working_sets":4,"prescription":"12, 12, 10, 8 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"A\u011f\u0131rl\u0131kl\u0131 barfiks","fallback_muscle_groups":["back","biceps"],"working_sets":4,"prescription":"12, 12, 10, 8 tekrar","is_optional":false}]},{"session_key":"session-3","session_name":"G\u00fcn 4","session_exercises":[{"exercise_post":391,"exercise_label":"Bench press","fallback_muscle_groups":[],"working_sets":4,"prescription":"10, 10, 8, 6 tekrar","is_optional":false},{"exercise_post":1908,"exercise_label":"Halterle row","fallback_muscle_groups":[],"working_sets":4,"prescription":"10, 10, 8, 6 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Ayakta barbell omuz press","fallback_muscle_groups":["shoulders","triceps"],"working_sets":4,"prescription":"12, 12, 10, 8 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"A\u011f\u0131rl\u0131kl\u0131 barfiks","fallback_muscle_groups":["back","biceps"],"working_sets":4,"prescription":"12, 12, 10, 8 tekrar","is_optional":false}]},{"session_key":"session-4","session_name":"G\u00fcn 5","session_exercises":[{"exercise_post":1810,"exercise_label":"Halterle squat","fallback_muscle_groups":[],"working_sets":4,"prescription":"8 tekrar","is_optional":false},{"exercise_post":1817,"exercise_label":"Deadlift","fallback_muscle_groups":[],"working_sets":2,"prescription":"8 tekrar","is_optional":false}]},{"session_key":"session-5","session_name":"G\u00fcn 6","session_exercises":[{"exercise_post":391,"exercise_label":"Bench press","fallback_muscle_groups":[],"working_sets":1,"prescription":"AMRAP","is_optional":false},{"exercise_post":1908,"exercise_label":"Halterle row","fallback_muscle_groups":[],"working_sets":4,"prescription":"10, 10, 8, 6 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"Ayakta barbell omuz press","fallback_muscle_groups":["shoulders","triceps"],"working_sets":4,"prescription":"12, 12, 10, 8 tekrar","is_optional":false},{"exercise_post":null,"exercise_label":"A\u011f\u0131rl\u0131kl\u0131 barfiks","fallback_muscle_groups":["back","biceps"],"working_sets":4,"prescription":"12, 12, 10, 8 tekrar","is_optional":false}]}]},"yoast_head":"Candito Alt\u0131 Haftal\u0131k Kuvvet 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\/candito-alti-haftalik-kuvvet\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Candito Alt\u0131 Haftal\u0131k Kuvvet Program\u0131\" \/>\n<meta property=\"og:description\" content=\"Jonnie Candito\u2019nun alt\u0131 haftal\u0131k kuvvet program\u0131nda, d\u00f6ng\u00fc ilerledik\u00e7e \u00f6ncelik verilen \u00e7al\u0131\u015fma t\u00fcr\u00fc de\u011fi\u015fir: daha y\u00fcksek hacimli \u00e7al\u0131\u015fmalardan daha a\u011f\u0131r squat, bench press ve deadlift antrenmanlar\u0131na ge\u00e7ilir. \u00dcst ve alt v\u00fccudun ayr\u0131 \u00e7al\u0131\u015ft\u0131r\u0131ld\u0131\u011f\u0131 bu kuvvet d\u00f6ng\u00fcs\u00fcnde haftal\u0131k gereksinimler de\u011fi\u015fir; her hafta yedi a\u011f\u0131rl\u0131k antrenman\u0131 yap\u0131lmaz. Bu plan kimlere uygun? Bu plan, hareketlerine h\u00e2kim olan ve y\u00fczdeye dayal\u0131 antrenman talimatlar\u0131n\u0131 takip edebilen deneyimli orta seviye sporculara ve ileri seviyede hobi ama\u00e7l\u0131 a\u011f\u0131rl\u0131k […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/antrenman-programi\/candito-alti-haftalik-kuvvet\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T20:45:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/candito-six-week-strength-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":"Candito Alt\u0131 Haftal\u0131k Kuvvet 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\/candito-alti-haftalik-kuvvet\/","og_locale":"tr_TR","og_type":"article","og_title":"Candito Alt\u0131 Haftal\u0131k Kuvvet Program\u0131","og_description":"Jonnie Candito\u2019nun alt\u0131 haftal\u0131k kuvvet program\u0131nda, d\u00f6ng\u00fc ilerledik\u00e7e \u00f6ncelik verilen \u00e7al\u0131\u015fma t\u00fcr\u00fc de\u011fi\u015fir: daha y\u00fcksek hacimli \u00e7al\u0131\u015fmalardan daha a\u011f\u0131r squat, bench press ve deadlift antrenmanlar\u0131na ge\u00e7ilir. \u00dcst ve alt v\u00fccudun ayr\u0131 \u00e7al\u0131\u015ft\u0131r\u0131ld\u0131\u011f\u0131 bu kuvvet d\u00f6ng\u00fcs\u00fcnde haftal\u0131k gereksinimler de\u011fi\u015fir; her hafta yedi a\u011f\u0131rl\u0131k antrenman\u0131 yap\u0131lmaz. Bu plan kimlere uygun? Bu plan, hareketlerine h\u00e2kim olan ve y\u00fczdeye dayal\u0131 antrenman talimatlar\u0131n\u0131 takip edebilen deneyimli orta seviye sporculara ve ileri seviyede hobi ama\u00e7l\u0131 a\u011f\u0131rl\u0131k […]","og_url":"https:\/\/training.fit\/tr\/antrenman-programi\/candito-alti-haftalik-kuvvet\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T20:45:01+00:00","og_image":[{"width":1536,"height":1024,"url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/candito-six-week-strength-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\/candito-alti-haftalik-kuvvet\/","url":"https:\/\/training.fit\/tr\/antrenman-programi\/candito-alti-haftalik-kuvvet\/","name":"Candito Alt\u0131 Haftal\u0131k Kuvvet Program\u0131 » Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-02T14:06:06+00:00","dateModified":"2026-10-17T20:45:01+00:00","inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/tr\/antrenman-programi\/candito-alti-haftalik-kuvvet\/"]}]},{"@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\/28813"}],"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\/9399"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9019"},{"embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/uebung\/9201"},{"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\/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\/28669"}],"wp:attachment":[{"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/media?parent=28813"}],"wp:term":[{"taxonomy":"trainingsplan-target","embeddable":true,"href":"https:\/\/training.fit\/tr\/wp-json\/wp\/v2\/trainingsplan-target?post=28813"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}