Bulgarian Split Squats

Advanced
Lower Chest, Triceps Barbell
HIIT

Benefits

Targets lower chest

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
64
Average BPM
163
98% of max
Max BPM
166

Heart Rate Reserve: 97% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,477
Calories
266.4g
Carbs
106.6g
Protein
70.9g
Fats

Micronutrients

Sugar: 15.2g
Sodium: 155.4mg
Cholesterol: 259.5mg
Serving: 346.7g

Meal Preparation

Method: Boiled
Prep: 14 min
Cook: 33 min

Calorie Balance Analysis

Calorie Intake
1,477
from food
Calories Burned
1,716
during workout
Net Balance: -239 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~468 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.6 liters/day

Sample User Profile

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

Age
41 years
Gender
Male
Weight
45.5 kg
Height
1.60 m
BMI
17.8
Underweight
Body Fat
19.2%
Lean Mass
36.8 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 2.6 liters of water daily.

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