Bulgarian Split Squats

Beginner
Core, Obliques Barbell
Cardio

Benefits

Isolates triceps

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 19 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
66
Average BPM
157
80% of max
Max BPM
196

Heart Rate Reserve: 70% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,781
Calories
234.0g
Carbs
94.6g
Protein
62.8g
Fats

Micronutrients

Sugar: 17.7g
Sodium: 1,587.0mg
Cholesterol: 201.1mg
Serving: 219.7g

Meal Preparation

Method: Boiled
Prep: 4 min
Cook: 51 min

Calorie Balance Analysis

Calorie Intake
1,781
from food
Calories Burned
1,257
during workout
Net Balance: +524 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~882 calories

Training Recommendations

Workout Frequency: 3 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
57 years
Gender
Male
Weight
60.8 kg
Height
1.52 m
BMI
26.3
Overweight
Body Fat
25.1%
Lean Mass
45.6 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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