Bulgarian Split Squats

Advanced
Calves Wall
Strength

Benefits

Builds lower body power and endurance

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 21 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
64
Average BPM
132
74% of max
Max BPM
179

Heart Rate Reserve: 59% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,380
Calories
349.1g
Carbs
140.0g
Protein
92.7g
Fats

Micronutrients

Sugar: 49.1g
Sodium: 591.5mg
Cholesterol: 94.1mg
Serving: 209.4g

Meal Preparation

Method: Boiled
Prep: 25 min
Cook: 12 min

Calorie Balance Analysis

Calorie Intake
1,380
from food
Calories Burned
515
during workout
Net Balance: +865 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~344 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
47 years
Gender
Female
Weight
43.5 kg
Height
1.61 m
BMI
16.8
Underweight
Body Fat
19.4%
Lean Mass
35.1 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 2.3 liters of water daily.

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