Bulgarian Split Squats

Advanced
Upper Chest, Triceps Resistance Band or Cable Machine
Cardio

Benefits

Improves shoulder mobility and 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 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
66
Average BPM
156
92% of max
Max BPM
170

Heart Rate Reserve: 86% - Maximum intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

1,364
Calories
198.9g
Carbs
79.0g
Protein
51.7g
Fats

Micronutrients

Sugar: 46.4g
Sodium: 1,452.7mg
Cholesterol: 68.0mg
Serving: 416.4g

Meal Preparation

Method: Raw
Prep: 55 min
Cook: 13 min

Calorie Balance Analysis

Calorie Intake
1,364
from food
Calories Burned
1,305
during workout
Net Balance: +59 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~954 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.6 liters/day

Sample User Profile

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

Age
25 years
Gender
Female
Weight
57.8 kg
Height
1.56 m
BMI
23.8
Normal
Body Fat
28.7%
Lean Mass
41.2 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 1.6 liters of water daily.

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