Bulgarian Split Squats

Beginner
Full Body, Core, Shoulders Bench, Barbell
Cardio

Benefits

Enhances full-body coordination and stability

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 24 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
52
Average BPM
137
72% of max
Max BPM
190

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Snack

Macronutrients per Serving

2,317
Calories
221.9g
Carbs
89.0g
Protein
59.0g
Fats

Micronutrients

Sugar: 15.5g
Sodium: 330.2mg
Cholesterol: 232.1mg
Serving: 409.4g

Meal Preparation

Method: Boiled
Prep: 60 min
Cook: 72 min

Calorie Balance Analysis

Calorie Intake
2,317
from food
Calories Burned
1,200
during workout
Net Balance: +1,117 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~883 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
31 years
Gender
Male
Weight
77.5 kg
Height
1.71 m
BMI
26.5
Overweight
Body Fat
27.7%
Lean Mass
56.0 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 1.8 liters of water daily.

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