Bulgarian Split Squats

Advanced
Upper Chest, Triceps Bench or Chair
Yoga

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 17 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
149
78% of max
Max BPM
192

Heart Rate Reserve: 64% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,551
Calories
285.6g
Carbs
114.4g
Protein
75.8g
Fats

Micronutrients

Sugar: 37.1g
Sodium: 1,178.2mg
Cholesterol: 8.5mg
Serving: 464.9g

Meal Preparation

Method: Steamed
Prep: 24 min
Cook: 86 min

Calorie Balance Analysis

Calorie Intake
1,551
from food
Calories Burned
707
during workout
Net Balance: +844 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~746 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
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
42 years
Gender
Male
Weight
57.5 kg
Height
1.53 m
BMI
24.5
Normal
Body Fat
26.0%
Lean Mass
42.5 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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