Bulgarian Split Squats

Intermediate
Lower Abs Resistance Band
Strength

Benefits

Isolates and strengthens triceps

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 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
54
Average BPM
137
69% of max
Max BPM
199

Heart Rate Reserve: 57% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

2,609
Calories
283.5g
Carbs
113.2g
Protein
75.6g
Fats

Micronutrients

Sugar: 11.2g
Sodium: 1,049.4mg
Cholesterol: 126.8mg
Serving: 296.9g

Meal Preparation

Method: Grilled
Prep: 11 min
Cook: 80 min

Calorie Balance Analysis

Calorie Intake
2,609
from food
Calories Burned
2,043
during workout
Net Balance: +566 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,308 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
29 years
Gender
Male
Weight
87.9 kg
Height
1.89 m
BMI
24.6
Normal
Body Fat
23.6%
Lean Mass
67.2 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 3.5 liters of water daily.

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