Bulgarian Split Squats

Beginner
Chest, Triceps, Shoulders Bench or Sturdy Surface
Yoga

Benefits

Builds unilateral leg strength

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 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
62
Average BPM
142
86% of max
Max BPM
166

Heart Rate Reserve: 77% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,676
Calories
269.3g
Carbs
107.7g
Protein
71.8g
Fats

Micronutrients

Sugar: 31.5g
Sodium: 468.7mg
Cholesterol: 167.9mg
Serving: 182.4g

Meal Preparation

Method: Steamed
Prep: 48 min
Cook: 62 min

Calorie Balance Analysis

Calorie Intake
1,676
from food
Calories Burned
908
during workout
Net Balance: +768 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~884 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 1.8 liters/day

Sample User Profile

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

Age
27 years
Gender
Male
Weight
52.9 kg
Height
1.58 m
BMI
21.2
Normal
Body Fat
23.6%
Lean Mass
40.4 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 1.8 liters of water daily.

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