Bulgarian Split Squats

Advanced
Core, Lower Back Dumbbells or Barbell
Yoga

Benefits

Improves posture and strengthens upper back

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 23 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
66
Average BPM
167
85% of max
Max BPM
198

Heart Rate Reserve: 77% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Breakfast

Macronutrients per Serving

2,116
Calories
177.9g
Carbs
72.4g
Protein
48.7g
Fats

Micronutrients

Sugar: 33.6g
Sodium: 648.0mg
Cholesterol: 141.4mg
Serving: 257.9g

Meal Preparation

Method: Boiled
Prep: 22 min
Cook: 23 min

Calorie Balance Analysis

Calorie Intake
2,116
from food
Calories Burned
1,183
during workout
Net Balance: +933 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,063 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
48 years
Gender
Male
Weight
81.2 kg
Height
1.77 m
BMI
25.9
Overweight
Body Fat
29.0%
Lean Mass
57.6 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 3.5 liters of water daily.

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