Bulgarian Split Squats

Beginner
Triceps, Chest Bench or Sturdy Surface
Strength

Benefits

Improves core rotation 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 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
73
Average BPM
165
89% of max
Max BPM
186

Heart Rate Reserve: 82% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Snack

Macronutrients per Serving

1,474
Calories
201.8g
Carbs
80.3g
Protein
53.2g
Fats

Micronutrients

Sugar: 37.0g
Sodium: 941.5mg
Cholesterol: 254.7mg
Serving: 250.0g

Meal Preparation

Method: Baked
Prep: 39 min
Cook: 6 min

Calorie Balance Analysis

Calorie Intake
1,474
from food
Calories Burned
1,070
during workout
Net Balance: +404 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~765 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
54 years
Gender
Male
Weight
58.0 kg
Height
1.59 m
BMI
23.0
Normal
Body Fat
26.1%
Lean Mass
42.9 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 1.9 liters of water daily.

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