Bulgarian Split Squats

Advanced
Calves Cable Machine or Resistance Band
Yoga

Benefits

Builds lower body power

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
70
Average BPM
147
92% of max
Max BPM
160

Heart Rate Reserve: 86% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,964
Calories
262.2g
Carbs
104.2g
Protein
69.4g
Fats

Micronutrients

Sugar: 33.4g
Sodium: 482.7mg
Cholesterol: 104.0mg
Serving: 460.7g

Meal Preparation

Method: Fried
Prep: 44 min
Cook: 52 min

Calorie Balance Analysis

Calorie Intake
1,964
from food
Calories Burned
821
during workout
Net Balance: +1,143 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~753 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
54 years
Gender
Male
Weight
71.6 kg
Height
1.86 m
BMI
20.7
Normal
Body Fat
19.1%
Lean Mass
57.9 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 2.2 liters of water daily.

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