Bulgarian Split Squats

Advanced
Quadriceps Bench, Barbell
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 25 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
62
Average BPM
130
74% of max
Max BPM
176

Heart Rate Reserve: 60% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Dinner

Macronutrients per Serving

2,921
Calories
171.3g
Carbs
67.9g
Protein
45.9g
Fats

Micronutrients

Sugar: 15.6g
Sodium: 2,386.1mg
Cholesterol: 36.1mg
Serving: 413.9g

Meal Preparation

Method: Roasted
Prep: 21 min
Cook: 56 min

Calorie Balance Analysis

Calorie Intake
2,921
from food
Calories Burned
598
during workout
Net Balance: +2,323 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~511 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
53 years
Gender
Male
Weight
105.3 kg
Height
1.84 m
BMI
31.1
Obese
Body Fat
31.6%
Lean Mass
72.1 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 2.9 liters of water daily.

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