Bulgarian Split Squats

Advanced
Calves Cable Machine or Resistance Band
Yoga

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 17 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
50
Average BPM
155
81% of max
Max BPM
191

Heart Rate Reserve: 74% - Vigorous intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Breakfast

Macronutrients per Serving

2,466
Calories
202.1g
Carbs
80.4g
Protein
54.0g
Fats

Micronutrients

Sugar: 9.3g
Sodium: 121.9mg
Cholesterol: 8.8mg
Serving: 317.7g

Meal Preparation

Method: Boiled
Prep: 27 min
Cook: 103 min

Calorie Balance Analysis

Calorie Intake
2,466
from food
Calories Burned
785
during workout
Net Balance: +1,681 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~763 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.5 liters/day

Sample User Profile

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

Age
39 years
Gender
Male
Weight
93.9 kg
Height
1.70 m
BMI
32.5
Obese
Body Fat
34.5%
Lean Mass
61.4 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 2.5 liters of water daily.

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