Bulgarian Split Squats

Intermediate
Shoulders Cable Machine or Resistance Band
HIIT

Benefits

Builds calf muscles

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 18 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
51
Average BPM
127
65% of max
Max BPM
194

Heart Rate Reserve: 53% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,938
Calories
263.1g
Carbs
104.2g
Protein
70.0g
Fats

Micronutrients

Sugar: 19.9g
Sodium: 2,269.1mg
Cholesterol: 227.5mg
Serving: 113.2g

Meal Preparation

Method: Baked
Prep: 38 min
Cook: 78 min

Calorie Balance Analysis

Calorie Intake
1,938
from food
Calories Burned
849
during workout
Net Balance: +1,089 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~496 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
49 years
Gender
Female
Weight
70.5 kg
Height
1.89 m
BMI
19.7
Normal
Body Fat
22.4%
Lean Mass
54.6 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 2.6 liters of water daily.

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