Antrenman Rehberi
12 Haftalık PPL Dönemleme Programı
Temel Terimler Sözlüğü
RPE
Hissedilen Zorluk Derecesi — 1–10 arası ölçek.
RPE 7
Set sonunda 3 tekrar daha yapılabilir.
RPE 8
Set sonunda 2 tekrar daha yapılabilir.
RPE 9
Set sonunda 1 tekrar daha yapılabilir.
RPE 10
Tam tükeniş — 0 tekrar daha.
MRV / MEV
Maksimum / Minimum Etkili Hacim. Her kas için haftalık set sayısı.
Progressive Overload
Haftalık artan yük, tekrar veya RPE.
Deload
Toparlanma haftası: set yarısı, ağırlık -%20, RPE ≤5.
Haftalık Makro Plan — 6 Gün PPL
PazartesiPush A — Güç & Hipertrofi karışımı
SalıPull A — Genişlik & Postür
ÇarşambaLegs A — Kuadriseps & Kalça dengesi
PerşembePush B — Hipertrofi & Denge
CumaPull B — Yoğunluk & Çekme
CumartesiLegs B — Hamstring & Kalça ağırlıklı
PazarTam Dinlenme (Pasif Yenilenme)
Blok 1 · 1–4. Haftalar
Akümülasyon & Postür Temeli
Amaç: Kas adaptasyonu, duruş iyileştirme, orta hacim (MEV–MRV arası).
PazartesiPush A — Güç & Hipertrofi
Incline Bench Press (Barbell)4 × 6–8RPE 7
Overhead Press (Barbell)3 × 6–8RPE 7
Weighted Chest Dips3 × 8–10RPE 7
Lateral Raise (Dumbbell)3 × 12–15RPE 8
Incline Skull Crusher (EZ Bar)3 × 10–12RPE 7
Face Pull (Cable/Rope)3 × 15–30RPE 8
SalıPull A — Genişlik & Postür
Weighted Pull Ups4 × 6–8RPE 7
Lat Pulldown (Cable/V Handle)4 × 8–10RPE 7
Chest Supported T-Bar Row (PL Machine)4 × 8–10RPE 7
Row (Dumbbell/Neutral Grip)3 × 10–12RPE 7
Reverse Fly (Machine)3 × 12–15RPE 8
Biceps Curl (Barbell)3 × 8–10RPE 7
Face Pull (Cable/Rope)2 × 15–30RPE 8
ÇarşambaLegs A — Kuadriseps & Kalça dengesi
Squat (Barbell)4 × 6–8RPE 7
Romanian Deadlift (Barbell)4 × 8–10RPE 7
Leg Press (PL Machine)3 × 10–12RPE 7
Hip Thrust (Barbell)3 × 10–12RPE 7
Leg Curl (Machine)3 × 12–15RPE 7
Standing Calf Raise (Dumbbell)4 × 10–12RPE 8
PerşembePush B — Hipertrofi & Denge
Bench Press (Dumbbell)4 × 8–10RPE 7
Shoulder Press (Dumbbell)3 × 8–10RPE 7
Incline Bench Fly (Dumbbell)3 × 12–15RPE 7
Single Lateral Raise (Cable/D Handle)3 × 12–15RPE 8
Triceps Pushdown (Cable/Bar)3 × 12–15RPE 7
Face Pull (Cable/Rope)3 × 15–30RPE 8
CumaPull B — Yoğunluk & Çekme
Bent Over Row (Barbell/Wide Grip)4 × 8–10RPE 7
Straight Arm Pulldown (Cable/Rope)3 × 12–15RPE 7
Seated Row (Cable/Bar/Wide Grip)3 × 10–12RPE 7
Face Pull (Cable/Rope)4 × 15–30RPE 8
Incline Bench Alternate Biceps Curl (Dumbbell)3 × 10–12RPE 7
Reverse Fly (Machine)2 × 15–30RPE 8
CumartesiLegs B — Hamstring & Kalça ağırlıklı
Deadlift (Barbell)4 × 6-8RPE 7
Front Squat (Barbell)3 × 8–10RPE 7
Bulgarian Split Squat (Dumbbell)3 × 10–12RPE 7
Leg Curl (Machine)3 × 12–15RPE 7
Hip Adduction (Machine)3 × 12–15RPE 8
Seated Calf Raise (PL Machine)4 × 12–15RPE 8
4. Hafta — Stratejik Deload
Tüm egzersizler aynı. Set sayıları yarıya indir, ağırlığı %20 düşür, RPE ≤5 (çok kolay). Hareket kalitesine odaklan.
Blok 2 · 5–8. Haftalar
Yoğunlaşma & Mekanik Gerilim
Amaç: Düşük tekrar, yüksek ağırlık, güç gelişimi (RPE 8–9).
PazartesiPush A — Güç Odaklı
Incline Bench Press (Barbell)4 × 6-8RPE 8
Overhead Press (Barbell)3 × 6-8RPE 8
Weighted Chest Dips3 × 6–8RPE 8
Lateral Raise (Dumbbell)3 × 10–12RPE 8
Skull Crusher (EZ Bar)3 × 8–10RPE 8
Face Pull (Cable/Rope)4 × 12–15RPE 9
SalıPull A — Güç Odaklı
Weighted Pull Ups4 × 6-8RPE 8
Lat Pulldown (Cable/V Handle)3 × 6–8RPE 8
Chest Supported T-Bar Row (PL Machine)4 × 6–8RPE 8
Row (Dumbbell/Neutral Grip)3 × 8–10RPE 8
Reverse Fly (Machine)3 × 10–12RPE 9
Biceps Curl (Barbell)3 × 6–8RPE 8
Face Pull (Cable/Rope)3 × 15–30RPE 8
ÇarşambaLegs A — Güç Odaklı
Squat (Barbell)4 × 6-8RPE 8
Romanian Deadlift (Barbell)4 × 6–8RPE 8
Leg Press (PL Machine)3 × 8–10RPE 8
Hip Thrust (Barbell)3 × 8–10RPE 8
Leg Curl (Machine)3 × 10–12RPE 8
Standing Calf Raise (Dumbbell)4 × 8–10RPE 9
PerşembePush B — Hipertrofi
Bench Press (Dumbbell)4 × 8–10RPE 8
Shoulder Press (Dumbbell)3 × 8–10RPE 8
Incline Bench Fly (Dumbbell)3 × 10–12RPE 8
Single Lateral Raise (Cable/D Handle)4 × 12–15RPE 9
Triceps Pushdown (Cable/Bar)4 × 10–12RPE 8
Face Pull (Cable/Rope)4 × 15–30RPE 9
CumaPull B — Yoğunluk
Bent Over Row (Barbell/Wide Grip)4 × 6–8RPE 8
Straight Arm Pulldown (Cable/Rope)3 × 10–12RPE 8
Seated Row (Cable/Bar/Wide Grip)4 × 8–10RPE 8
Face Pull (Cable/Rope)4 × 15–30RPE 9
Incline Bench Alternate Biceps Curl (Dumbbell)3 × 8–10RPE 8
Reverse Fly (Machine)3 × 12–15RPE 9
CumartesiLegs B — Hipertrofi & Kalça
Deadlift (Barbell)4 × 6-8RPE 8
Front Squat (Barbell)3 × 6–8RPE 8
Bulgarian Split Squat (Dumbbell)3 × 8–10RPE 8
Leg Curl (Machine)4 × 10–12RPE 8
Hip Adduction (Machine)3 × 12–15RPE 9
Seated Calf Raise (PL Machine)4 × 10–12RPE 9
8. Hafta — Stratejik Deload
Set yarısı, ağırlık -%20, RPE ≤5. Sinir sistemi toparlanması.
Blok 3 · 9–12. Haftalar
Zirve Hipertrofi & Maksimum Hacim
Amaç: MRV sınırına kadar set ekleme, tam tükeniş (RPE 9–10).
PazartesiPush A — Yüksek Hacim
Incline Bench Press (Barbell)4 × 6–8RPE 9
Overhead Press (Barbell)4 × 6–8RPE 9
Chest Dips (Bodyweight)3 × 8–10RPE 9
Lateral Raise (Dumbbell)4 × 12–15RPE 10
Skull Crusher (EZ Bar)4 × 10–12RPE 9
Face Pull (Cable/Rope)4 × 15–30RPE 8
SalıPull A — Maksimum Set
Weighted Pull Ups4 × 6–8RPE 9
Lat Pulldown (Cable/V Handle)4 × 8–10RPE 9
Chest Supported T-Bar Row (PL Machine)5 × 8–10RPE 9
Row (Dumbbell/Neutral Grip)4 × 10–12RPE 9
Reverse Fly (Machine)4 × 12–15RPE 10
Biceps Curl (Barbell)3 × 8–10RPE 9
Face Pull (Cable/Rope)3 × 15–30RPE 8
ÇarşambaLegs A — Kuadriseps Odağı
Squat (Barbell)4 × 6–8RPE 9
Romanian Deadlift (Barbell)4 × 8–10RPE 9
Leg Press (PL Machine)4 × 10–12RPE 9
Hip Thrust (Barbell)4 × 8–10RPE 10
Leg Curl (Machine)4 × 12–15RPE 9
Standing Calf Raise (Dumbbell)5 × 10–12RPE 10
PerşembePush B — Maksimum Hipertrofi
Bench Press (Dumbbell)5 × 8–10RPE 9
Shoulder Press (Dumbbell)4 × 8–10RPE 9
Incline Bench Fly (Dumbbell)4 × 12–15RPE 9
Single Lateral Raise (Cable/D Handle)5 × 12–15RPE 10
Triceps Pushdown (Cable/Bar)4 × 12–15RPE 9
Face Pull (Cable/Rope)4 × 15–30RPE 8
CumaPull B — Yoğunluk & Hacim
Bent Over Row (Barbell/Wide Grip)5 × 6–8RPE 9
Straight Arm Pulldown (Cable/Rope)4 × 12–15RPE 9
Seated Row (Cable/Bar/Wide Grip)4 × 8–10RPE 9
Face Pull (Cable/Rope)5 × 15–30RPE 8
Incline Bench Alternate Biceps Curl (Dumbbell)4 × 8–10RPE 9
Reverse Fly (Machine)4 × 15–30RPE 9
CumartesiLegs B — Hamstring & Kalça
Deadlift (Barbell)4 × 6-8RPE 9
Front Squat (Barbell)4 × 6–8RPE 9
Bulgarian Split Squat (Dumbbell)4 × 8–10RPE 9
Leg Curl (Machine)5 × 10–12RPE 9
Hip Adduction (Machine)4 × 12–15RPE 10
Seated Calf Raise (PL Machine)5 × 12–15RPE 10
12. Hafta — Makro Döngü Sonu & Kalıcı Büyüme
Set yarısı, ağırlık -%20, RPE ≤5. Vücut süperkompansasyon evresine girer. Döngü tamamlanır.