Bulgarian Split Squats

Intermediate
Upper Chest, Triceps Resistance Band or Cable Machine
Cardio

Benefits

Improves posture and strengthens upper back

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
65
Average BPM
157
80% of max
Max BPM
196

Heart Rate Reserve: 70% - Vigorous intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,042
Calories
172.2g
Carbs
68.7g
Protein
45.8g
Fats

Micronutrients

Sugar: 42.9g
Sodium: 1,371.1mg
Cholesterol: 85.9mg
Serving: 468.9g

Meal Preparation

Method: Grilled
Prep: 48 min
Cook: 17 min

Calorie Balance Analysis

Calorie Intake
1,042
from food
Calories Burned
484
during workout
Net Balance: +558 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~370 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
35 years
Gender
Male
Weight
44.3 kg
Height
1.62 m
BMI
16.9
Underweight
Body Fat
21.1%
Lean Mass
35.0 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 2.0 liters of water daily.

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