{"id":5487,"date":"2026-09-08T10:57:22","date_gmt":"2026-09-08T08:57:22","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&#038;p=5487"},"modified":"2026-10-17T22:28:25","modified_gmt":"2026-10-17T20:28:25","slug":"itis-cekis-bacak-ppl","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/tr\/antrenman-programi\/itis-cekis-bacak-ppl\/","title":{"rendered":"\u0130ti\u015f, \u00e7eki\u015f, bacak (PPL)"},"content":{"rendered":"<p>Push, Pull, Legs, k\u0131saca PPL, antrenman\u0131 d\u00fczenlemenin yayg\u0131n yollar\u0131ndan biridir. \u00dc\u00e7 b\u00f6l\u00fcml\u00fc program\u0131n bu \u00e7e\u015fidinde ba\u015fl\u0131ca kas gruplar\u0131n\u0131 \u00fc\u00e7 farkl\u0131 seans t\u00fcr\u00fcne da\u011f\u0131t\u0131rs\u0131n.<\/p>\n<p>Program\u0131n temel \u00f6zelli\u011fi, egzersizleri iti\u015f, \u00e7eki\u015f ve bacak olarak gruplamas\u0131d\u0131r. Bu seanslar\u0131 a\u015fa\u011f\u0131daki gibi bir takvimle d\u00fczenleyebilirsin:<\/p>\n<ul>\n<li>1. hafta\n<ul>\n<li>Pazartesi: iti\u015f (itme hareketleri)<\/li>\n<li>Sal\u0131: \u00e7eki\u015f (\u00e7ekme hareketleri)<\/li>\n<li>\u00c7ar\u015famba: bacak<\/li>\n<li>Per\u015fembe: dinlenme<\/li>\n<li>Cuma: dinlenme<\/li>\n<li>Cumartesi: iti\u015f<\/li>\n<li>Pazar: \u00e7eki\u015f<\/li>\n<\/ul>\n<\/li>\n<li>2. hafta\n<ul>\n<li>Pazartesi: bacak<\/li>\n<li>Sal\u0131: dinlenme<\/li>\n<li>\u00c7ar\u015famba: iti\u015f<\/li>\n<li>Per\u015fembe: \u00e7eki\u015f<\/li>\n<li>Cuma: bacak<\/li>\n<li>Cumartesi: dinlenme<\/li>\n<li>Pazar: dinlenme<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Ornek_PPL_programi\">\u00d6rnek PPL program\u0131<\/span><\/h2>\n<p>Bu Push, Pull, Legs \u00f6rne\u011finde kas gruplar\u0131 \u015fu \u015fekilde da\u011f\u0131t\u0131l\u0131r:<\/p>\n<ul>\n<li>\u0130ti\u015f seans\u0131 a\u011f\u0131rl\u0131kl\u0131 olarak g\u00f6\u011f\u00fcs, omzun \u00f6n ve orta b\u00f6l\u00fcmleri ile triseps kaslar\u0131na odaklan\u0131r.<\/li>\n<li>\u00c7eki\u015f seans\u0131 s\u0131rt, biseps ve omzun arka b\u00f6l\u00fcm\u00fcne odaklan\u0131r.<\/li>\n<li>Bacak seans\u0131 alt v\u00fccut \u00e7al\u0131\u015fmas\u0131n\u0131 bir araya getirir.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Itis_gunu\">\u0130ti\u015f g\u00fcn\u00fc<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Egzersiz<\/td>\n<td>Ana kas grubu<\/td>\n<td>Set<\/td>\n<td>Tekrar<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/bench-press\/\">Bench press<\/a><\/td>\n<td>G\u00f6\u011f\u00fcs<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/paralel-barda-dips\/\">Paralel barda dips<\/a><\/td>\n<td>G\u00f6\u011f\u00fcs<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/egimli-sehpada-halter-press\/\">E\u011fimli sehpada barbell bench press<\/a><\/td>\n<td>G\u00f6\u011f\u00fcs<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/dambilla-yana-acis\/\">Yana omuz a\u00e7\u0131\u015f<\/a><\/td>\n<td>Omuz<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/dambilla-one-kaldiris\/\">\u00d6ne kald\u0131r\u0131\u015f<\/a><\/td>\n<td>Omuz<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/kabloda-triceps-asagi-itis\/\">Kabloda triseps iti\u015f<\/a><\/td>\n<td>Triseps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/dambilla-triceps-kickback\/\">Triseps kickback<\/a><\/td>\n<td>Triseps<\/td>\n<td>3<\/td>\n<td>12 \/ 10 \/ 8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Cekis_gunu\">\u00c7eki\u015f g\u00fcn\u00fc<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Egzersiz<\/td>\n<td>Ana kas grubu<\/td>\n<td>Set<\/td>\n<td>Tekrar<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/barfiks\/\">Barfiks<\/a><\/td>\n<td>\u00dcst s\u0131rt<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/halterle-kurek-cekis\/\">Barbell row<\/a><\/td>\n<td>\u00dcst s\u0131rt<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/t-bar-kurek-cekis\/\">T-bar row<\/a><\/td>\n<td>\u00dcst s\u0131rt<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/biceps-curl\/\">Damb\u0131lla biseps curl<\/a><\/td>\n<td>Biseps<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/kabloda-biceps-curl\/\">Kabloda biseps curl<\/a><\/td>\n<td>Biseps<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><span class=\"ez-toc-section\" id=\"Bacak_gunu\">Bacak g\u00fcn\u00fc<\/span><\/h3>\n<table class=\"nv-content-table tm-trainingsplan-table\">\n<thead>\n<tr>\n<td>Egzersiz<\/td>\n<td>Ana kas grubu<\/td>\n<td>Set<\/td>\n<td>Tekrar<\/td>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/halterle-squat\/\">Barbell squat<\/a><\/td>\n<td>Uyluk<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/makinede-ayakta-baldir-kaldirma\/\">Ayakta calf raise<\/a><\/td>\n<td>Bald\u0131r<\/td>\n<td>3<\/td>\n<td>15<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/deadlift\/\">Deadlift<\/a><\/td>\n<td>Bel<\/td>\n<td>3<\/td>\n<td>10 \/ 8 \/ 6<\/td>\n<\/tr>\n<tr>\n<td><a href=\"https:\/\/training.fit\/tr\/egzersiz\/mekik\/\">Mekik<\/a><\/td>\n<td>Kar\u0131n<\/td>\n<td>3<\/td>\n<td>20<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"featured_media":5488,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"both","training-plans":[8790,9399,9097,9285,8536,8745,9229,9259,9397,9149,9121,9312,8815,9185,9170,9201,9076,8894,8918,9006,9496,9463,9019,9414,8833,9073,9631,9867,9208,9547,8941,9652,8997,9659,8749,9810,9589,9850],"popularity":"","tf_plan_scope":"G\u00f6sterilen \u00f6rnek seanslar","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":"\u0130ti\u015f g\u00fcn\u00fc","session_exercises":[{"exercise_post":391,"exercise_label":"Bench press","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 tekrar","is_optional":false},{"exercise_post":1774,"exercise_label":"Paralel barda dips","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 tekrar","is_optional":false},{"exercise_post":1920,"exercise_label":"E\u011fimli sehpada barbell bench press","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 tekrar","is_optional":false},{"exercise_post":1928,"exercise_label":"Yana omuz a\u00e7\u0131\u015f","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 tekrar","is_optional":false},{"exercise_post":1791,"exercise_label":"\u00d6ne kald\u0131r\u0131\u015f","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 tekrar","is_optional":false},{"exercise_post":1944,"exercise_label":"Kabloda triseps iti\u015f","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 tekrar","is_optional":false},{"exercise_post":1798,"exercise_label":"Triseps kickback","fallback_muscle_groups":[],"working_sets":3,"prescription":"12 \/ 10 \/ 8 tekrar","is_optional":false}]},{"session_key":"session-2","session_name":"\u00c7eki\u015f g\u00fcn\u00fc","session_exercises":[{"exercise_post":1802,"exercise_label":"Barfiks","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 tekrar","is_optional":false},{"exercise_post":1908,"exercise_label":"Barbell row","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 tekrar","is_optional":false},{"exercise_post":1943,"exercise_label":"T-bar row","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 tekrar","is_optional":false},{"exercise_post":1765,"exercise_label":"Damb\u0131lla biseps curl","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 tekrar","is_optional":false},{"exercise_post":1766,"exercise_label":"Kabloda biseps curl","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 tekrar","is_optional":false}]},{"session_key":"session-3","session_name":"Bacak g\u00fcn\u00fc","session_exercises":[{"exercise_post":1810,"exercise_label":"Barbell squat","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 tekrar","is_optional":false},{"exercise_post":1969,"exercise_label":"Ayakta calf raise","fallback_muscle_groups":[],"working_sets":3,"prescription":"15 tekrar","is_optional":false},{"exercise_post":1817,"exercise_label":"Deadlift","fallback_muscle_groups":[],"working_sets":3,"prescription":"10 \/ 8 \/ 6 tekrar","is_optional":false},{"exercise_post":1936,"exercise_label":"Mekik","fallback_muscle_groups":[],"working_sets":3,"prescription":"20 tekrar","is_optional":false}]}]},"yoast_head":"<title>\u0130ti\u015f, \u00e7eki\u015f, bacak (PPL) &raquo; 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\/itis-cekis-bacak-ppl\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0130ti\u015f, \u00e7eki\u015f, bacak (PPL)\" \/>\n<meta property=\"og:description\" content=\"Push, Pull, Legs, k\u0131saca PPL, antrenman\u0131 d\u00fczenlemenin yayg\u0131n yollar\u0131ndan biridir. \u00dc\u00e7 b\u00f6l\u00fcml\u00fc program\u0131n bu \u00e7e\u015fidinde ba\u015fl\u0131ca kas gruplar\u0131n\u0131 \u00fc\u00e7 farkl\u0131 seans t\u00fcr\u00fcne da\u011f\u0131t\u0131rs\u0131n. Program\u0131n temel \u00f6zelli\u011fi, egzersizleri iti\u015f, \u00e7eki\u015f ve bacak olarak gruplamas\u0131d\u0131r. Bu seanslar\u0131 a\u015fa\u011f\u0131daki gibi bir takvimle d\u00fczenleyebilirsin: 1. hafta Pazartesi: iti\u015f (itme hareketleri) Sal\u0131: \u00e7eki\u015f (\u00e7ekme hareketleri) \u00c7ar\u015famba: bacak Per\u015fembe: dinlenme Cuma: dinlenme Cumartesi: iti\u015f Pazar: \u00e7eki\u015f 2. hafta Pazartesi: bacak Sal\u0131: dinlenme \u00c7ar\u015famba: iti\u015f Per\u015fembe: \u00e7eki\u015f [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/tr\/antrenman-programi\/itis-cekis-bacak-ppl\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T20:28:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2021\/11\/ppl.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\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=\"1 dakika\" \/>","yoast_head_json":{"title":"\u0130ti\u015f, \u00e7eki\u015f, bacak (PPL) &raquo; 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\/itis-cekis-bacak-ppl\/","og_locale":"tr_TR","og_type":"article","og_title":"\u0130ti\u015f, \u00e7eki\u015f, bacak (PPL)","og_description":"Push, Pull, Legs, k\u0131saca PPL, antrenman\u0131 d\u00fczenlemenin yayg\u0131n yollar\u0131ndan biridir. \u00dc\u00e7 b\u00f6l\u00fcml\u00fc program\u0131n bu \u00e7e\u015fidinde ba\u015fl\u0131ca kas gruplar\u0131n\u0131 \u00fc\u00e7 farkl\u0131 seans t\u00fcr\u00fcne da\u011f\u0131t\u0131rs\u0131n. Program\u0131n temel \u00f6zelli\u011fi, egzersizleri iti\u015f, \u00e7eki\u015f ve bacak olarak gruplamas\u0131d\u0131r. 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