Bulgarian Split Squats

Beginner
Calves Low Bar or TRX
Strength

Benefits

Strengthens triceps and chest

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 25 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
58
Average BPM
125
74% of max
Max BPM
169

Heart Rate Reserve: 60% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,824
Calories
241.8g
Carbs
97.0g
Protein
64.9g
Fats

Micronutrients

Sugar: 32.1g
Sodium: 129.7mg
Cholesterol: 142.8mg
Serving: 195.1g

Meal Preparation

Method: Roasted
Prep: 33 min
Cook: 86 min

Calorie Balance Analysis

Calorie Intake
2,824
from food
Calories Burned
1,358
during workout
Net Balance: +1,466 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~976 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
33 years
Gender
Female
Weight
113.4 kg
Height
1.99 m
BMI
28.6
Overweight
Body Fat
30.3%
Lean Mass
79.0 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 3.4 liters of water daily.

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