Bulgarian Split Squats

Advanced
Upper Chest, Triceps Kettlebell
Cardio

Benefits

Targets obliques and improves core rotation

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 20 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
168
97% of max
Max BPM
173

Heart Rate Reserve: 95% - Maximum intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

1,885
Calories
207.7g
Carbs
82.5g
Protein
55.2g
Fats

Micronutrients

Sugar: 40.2g
Sodium: 1,900.7mg
Cholesterol: 3.1mg
Serving: 489.2g

Meal Preparation

Method: Steamed
Prep: 17 min
Cook: 73 min

Calorie Balance Analysis

Calorie Intake
1,885
from food
Calories Burned
1,151
during workout
Net Balance: +734 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~866 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
18 years
Gender
Male
Weight
70.1 kg
Height
1.61 m
BMI
27.0
Overweight
Body Fat
28.8%
Lean Mass
49.9 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 2.5 liters of water daily.

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