Bulgarian Split Squats

Beginner
Chest, Triceps, Shoulders Cable Machine or Resistance Band
Cardio

Benefits

Strengthens back and improves posture

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 16 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
150
86% of max
Max BPM
174

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,529
Calories
238.4g
Carbs
94.5g
Protein
63.0g
Fats

Micronutrients

Sugar: 7.3g
Sodium: 2,276.4mg
Cholesterol: 37.3mg
Serving: 495.5g

Meal Preparation

Method: Boiled
Prep: 36 min
Cook: 104 min

Calorie Balance Analysis

Calorie Intake
1,529
from food
Calories Burned
1,037
during workout
Net Balance: +492 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~720 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
30 years
Gender
Female
Weight
51.7 kg
Height
1.75 m
BMI
16.9
Underweight
Body Fat
18.0%
Lean Mass
42.3 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 2.0 liters of water daily.

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