Bulgarian Split Squats

Advanced
Shoulders, Upper Back Resistance Band
Yoga

Benefits

Builds upper body 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 16 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
54
Average BPM
130
72% of max
Max BPM
181

Heart Rate Reserve: 60% - Moderate intensity

Recommended Nutrition

Vegan Diet

Plant-based diet without animal products

Meal Type: Lunch

Macronutrients per Serving

2,065
Calories
209.3g
Carbs
84.0g
Protein
55.9g
Fats

Micronutrients

Sugar: 17.7g
Sodium: 142.9mg
Cholesterol: 179.7mg
Serving: 287.9g

Meal Preparation

Method: Baked
Prep: 10 min
Cook: 96 min

Calorie Balance Analysis

Calorie Intake
2,065
from food
Calories Burned
1,066
during workout
Net Balance: +999 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,059 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 1.5 liters/day

Sample User Profile

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

Age
28 years
Gender
Male
Weight
80.5 kg
Height
1.59 m
BMI
31.8
Obese
Body Fat
32.8%
Lean Mass
54.1 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 1.5 liters of water daily.

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