Bulgarian Split Squats

Advanced
Upper Back, Rear Deltoids Bench or Step
Cardio

Benefits

Strengthens back and legs

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 15 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
56
Average BPM
136
73% of max
Max BPM
186

Heart Rate Reserve: 62% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Dinner

Macronutrients per Serving

1,344
Calories
177.9g
Carbs
71.5g
Protein
46.7g
Fats

Micronutrients

Sugar: 9.5g
Sodium: 2,043.3mg
Cholesterol: 172.0mg
Serving: 245.6g

Meal Preparation

Method: Roasted
Prep: 20 min
Cook: 65 min

Calorie Balance Analysis

Calorie Intake
1,344
from food
Calories Burned
846
during workout
Net Balance: +498 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~702 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
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
18 years
Gender
Male
Weight
48.7 kg
Height
1.52 m
BMI
21.1
Normal
Body Fat
24.9%
Lean Mass
36.5 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.

Related Exercises