Bulgarian Split Squats

Intermediate
Quadriceps Bench, Barbell
Cardio

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 19 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
74
Average BPM
147
75% of max
Max BPM
197

Heart Rate Reserve: 59% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

1,942
Calories
214.3g
Carbs
84.5g
Protein
57.3g
Fats

Micronutrients

Sugar: 8.5g
Sodium: 965.9mg
Cholesterol: 18.5mg
Serving: 100.6g

Meal Preparation

Method: Baked
Prep: 6 min
Cook: 68 min

Calorie Balance Analysis

Calorie Intake
1,942
from food
Calories Burned
1,086
during workout
Net Balance: +856 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~827 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
28 years
Gender
Female
Weight
72.5 kg
Height
1.68 m
BMI
25.7
Overweight
Body Fat
28.1%
Lean Mass
52.1 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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