Bulgarian Split Squats

Advanced
Chest, Triceps, Shoulders Cable Machine
Strength

Benefits

Builds unilateral leg strength and balance

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 20 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
55
Average BPM
154
83% of max
Max BPM
185

Heart Rate Reserve: 76% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,794
Calories
366.0g
Carbs
146.2g
Protein
97.6g
Fats

Micronutrients

Sugar: 7.1g
Sodium: 2,213.2mg
Cholesterol: 258.1mg
Serving: 373.7g

Meal Preparation

Method: Roasted
Prep: 52 min
Cook: 86 min

Calorie Balance Analysis

Calorie Intake
1,794
from food
Calories Burned
1,122
during workout
Net Balance: +672 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~734 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
59 years
Gender
Male
Weight
60.3 kg
Height
1.73 m
BMI
20.1
Normal
Body Fat
21.5%
Lean Mass
47.3 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 2.5 liters of water daily.

Related Exercises