Bulgarian Split Squats

Intermediate
Shoulders, Triceps Dumbbells or Barbell
Cardio

Benefits

Improves flexibility

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
71
Average BPM
130
69% of max
Max BPM
188

Heart Rate Reserve: 51% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,818
Calories
168.9g
Carbs
68.8g
Protein
45.9g
Fats

Micronutrients

Sugar: 0.5g
Sodium: 146.6mg
Cholesterol: 113.5mg
Serving: 384.4g

Meal Preparation

Method: Boiled
Prep: 42 min
Cook: 59 min

Calorie Balance Analysis

Calorie Intake
1,818
from food
Calories Burned
1,082
during workout
Net Balance: +736 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~899 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.4 liters/day

Sample User Profile

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

Age
20 years
Gender
Female
Weight
65.5 kg
Height
1.52 m
BMI
28.4
Overweight
Body Fat
28.6%
Lean Mass
46.8 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 2.4 liters of water daily.

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