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    Hafta1 Hafta2 Hafta3 PT Çarş Cuma PT Çarş Cuma PT: Squat Squat Squat Squat Squat Squat Squat

    Uploaded by

    egemen
    This document outlines a 12-week strength training program with increasing weights. It includes squats, bench press, overhead press, barbell rows, and deadlifts performed 3 times per week. The weights for each exercise increase each week over the course of the 12 weeks, starting at 20kg for squats and increasing up to 112.5kg by the end of the program.

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    © All Rights Reserved
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    Hafta1 Hafta2 Hafta3 PT Çarş Cuma PT Çarş Cuma PT: Squat Squat Squat Squat Squat Squat Squat

    Uploaded by

    egemen
    44 views6 pages
    This document outlines a 12-week strength training program with increasing weights. It includes squats, bench press, overhead press, barbell rows, and deadlifts performed 3 times per week. The weights for each exercise increase each week over the course of the 12 weeks, starting at 20kg for squats and increasing up to 112.5kg by the end of the program.

    Original Title

    5x5 başlangıç

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    © © All Rights Reserved

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    This document outlines a 12-week strength training program with increasing weights. It includes squats, bench press, overhead press, barbell rows, and deadlifts performed 3 times per week. The weights for each exercise increase each week over the course of the 12 weeks, starting at 20kg for squats and increasing up to 112.5kg by the end of the program.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    44 views6 pages

    Hafta1 Hafta2 Hafta3 PT Çarş Cuma PT Çarş Cuma PT: Squat Squat Squat Squat Squat Squat Squat

    Uploaded by

    egemen
    This document outlines a 12-week strength training program with increasing weights. It includes squats, bench press, overhead press, barbell rows, and deadlifts performed 3 times per week. The weights for each exercise increase each week over the course of the 12 weeks, starting at 20kg for squats and increasing up to 112.5kg by the end of the program.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 6

    Hafta1 Hafta2 Hafta3

    pt çarş Cuma pt çarş Cuma pt

    Squat Squat Squat Squat Squat Squat Squat


    5x5 5x5 5x5 5x5 5x5 5x5 5x5

    20 22.5 25 27.5 30 32.5 35

    Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press
    5x5 5x5 5x5 5x5 5x5 5x5 5x5

    20 20 22.5 22.5 25 25 27.5

    Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row
    5x5 1x5 5x5 1x5 5x5 1x5 5x5

    30 40 32.5 45 35 50 37.5
    Hafta3 Hafta4 Hafta5
    çarş Cuma pt çarş Cuma pt çarş

    Squat Squat Squat Squat Squat Squat Squat


    5x5 5x5 5x5 5x5 5x5 5x5 5x5

    37.5 40 42.5 45 47.5 50 52.5

    Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press
    5x5 5x5 5x5 5x5 5x5 5x5 5x5

    27.5 30 30 32.5 32.5 35 35

    Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift
    1x5 3xF 1x5 5x5 1x5 5x5 1x5

    55 40 60 42.5 65 45 70
    afta5 Hafta6 Hafta7
    Cuma pt çarş Cuma pt çarş Cuma

    Squat Squat Squat Squat Squat Squat Squat


    5x5 5x5 5x5 5x5 5x5 5x5 5x5

    55 57.5 60 62.5 65 67.5 70

    Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press
    5x5 5x5 5x5 5x5 5x5 5x5 5x5

    37.5 37.5 40 40 42.5 42.5 45

    Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row
    5x5 1x5 5x5 1x5 5x5 1x5 5x5

    47.5 75 50 80 52.5 85 55

    Body-weight 0
    Body Fat 0.00%
    Hafta8 Hafta9 Hafta10
    pt çarş Cuma pt çarş Cuma pt

    Squat Squat Squat Squat Squat Squat Squat


    5x5 5x5 5x5 5x5 5x5 5x5 5x5

    72.5 75 77.5 80 82.5 85 87.5

    Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press
    5x5 5x5 5x5 5x5 5x5 5x5 5x5

    45 47.5 47.5 50 50 52.5 52.5

    Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift
    1x5 5x5 1x5 5x5 1x5 5x5 1x5

    90 57.5 95 60 100 62.5 102.5

    Body-weight 0
    Body Fat 0.00%
    Hafta10 Hafta11 Hafta12
    çarş Cuma pt çarş Cuma pt çarş

    Squat Squat Squat Squat Squat Squat Squat


    5x5 5x5 5x5 5x5 5x5 5x5 5x5

    90 92.5 95 97.5 100 102.5 105

    Bench Press Oh Press Bench Press Oh Press Bench Press Oh Press Bench Press
    5x5 5x5 5x5 5x5 5x5 5x5 5x5

    55 55 57.5 57.5 60 60 62.5

    Barbell Row Deadlift Barbell Row Deadlift Barbell Row Deadlift Barbell Row
    5x5 1x5 5x5 1x5 5x5 1x5 5x5

    65 105 67.5 107.5 70 110 65

    Body-weight 0 Body-weight
    Body Fat 0.00% Body Fat
    afta12
    Cuma

    Squat
    5x5

    107.5

    Oh Press
    5x5

    62.5

    Deadlift
    1x5

    112.5

    0
    0.00%

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