Bulgarian Split Squats

Beginner
Upper Chest, Triceps Pull-up Bar
Strength

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 3 sets of 12 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
58
Average BPM
148
78% of max
Max BPM
190

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,848
Calories
310.9g
Carbs
124.7g
Protein
82.5g
Fats

Micronutrients

Sugar: 46.9g
Sodium: 1,052.1mg
Cholesterol: 83.6mg
Serving: 482.8g

Meal Preparation

Method: Baked
Prep: 34 min
Cook: 59 min

Calorie Balance Analysis

Calorie Intake
1,848
from food
Calories Burned
1,348
during workout
Net Balance: +500 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~626 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
40 years
Gender
Male
Weight
64.5 kg
Height
1.69 m
BMI
22.6
Normal
Body Fat
27.6%
Lean Mass
46.7 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 1.9 liters of water daily.

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