Bulgarian Split Squat Standards (lb)

The average Bulgarian Split Squat is 143 lb for men and 80 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Bulgarian Split Squat strength standards are based on 282,808 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Bulgarian Split Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	37 lb
Novice	80 lb
Intermediate	143 lb
Advanced	224 lb
Elite	318 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	2.00x

How much should I be able to Bulgarian Split Squat? (lb)

What is the average Bulgarian Split Squat? The average Bulgarian Split Squat weight for a male lifter is 143 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bulgarian Split Squat? Male beginners should aim to lift 37 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	12	37	79	137	207
120	16	45	91	152	225
130	21	53	102	166	243
140	26	61	113	180	260
150	32	69	123	194	276
160	37	77	134	207	291
170	42	84	144	219	306
180	48	92	154	232	320
190	53	100	164	243	334
200	59	107	173	255	348
210	64	114	182	266	361
220	70	122	191	277	374
230	75	129	200	288	386
240	80	136	209	298	398
250	86	142	217	308	410
260	91	149	226	318	421
270	96	156	234	328	432
280	101	162	242	337	443
290	106	169	250	347	454
300	111	175	257	356	464
310	116	181	265	364	474

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	69	122	191	271
20	36	78	139	218	309
25	37	80	143	224	318
30	37	80	143	224	318
35	37	80	143	224	318
40	37	80	143	224	318
45	35	76	136	212	301
50	33	71	127	198	281
55	30	66	117	183	260
60	28	60	107	167	237
65	25	54	97	151	215
70	23	49	87	136	193
75	20	44	78	122	173
80	18	39	70	109	155
85	16	35	63	98	139
90	15	32	56	88	125

How many sets and reps of Bulgarian Split Squat should I do?

These are the most popular Bulgarian Split Squat workouts done by male lifters:

3x10 19%

3x8 14%

3x12 7%

2x10 6%

4x10 5%

3x6 5%

4x8 5%

2x8 4%

3x5 3%

4x12 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	386
2	3	8	14%	278
3	3	12	7%	142
4	2	10	6%	128
5	4	10	5%	95
6	3	6	5%	94
7	4	8	5%	91
8	2	8	4%	76
9	3	5	3%	64
10	4	12	3%	55

Female

Female Bulgarian Split Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	22 lb
Novice	46 lb
Intermediate	80 lb
Advanced	123 lb
Elite	174 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.35x
Intermediate	0.60x
Advanced	0.90x
Elite	1.30x

How much should I be able to Bulgarian Split Squat? (lb)

What is the average Bulgarian Split Squat? The average Bulgarian Split Squat weight for a female lifter is 80 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bulgarian Split Squat? Female beginners should aim to lift 22 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	33	62	100	146
100	15	36	66	106	152
110	17	39	70	111	158
120	19	42	74	116	164
130	21	44	78	120	169
140	23	47	81	125	175
150	25	50	84	129	179
160	27	52	88	132	184
170	28	54	91	136	188
180	30	56	93	140	192
190	31	59	96	143	196
200	33	61	99	146	200
210	34	63	101	149	203
220	36	65	104	152	207
230	37	66	106	155	210
240	39	68	108	158	214
250	40	70	111	160	217
260	41	72	113	163	220

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	39	68	105	148
20	21	44	78	120	170
25	22	46	80	123	174
30	22	46	80	123	174
35	22	46	80	123	174
40	22	46	80	123	174
45	21	43	76	117	165
50	19	40	71	109	154
55	18	37	65	101	142
60	16	34	60	92	130
65	15	31	54	83	118
70	13	28	48	75	106
75	12	25	43	67	95
80	11	22	39	60	85
85	10	20	35	54	76
90	9	18	31	48	68

How many sets and reps of Bulgarian Split Squat should I do?

These are the most popular Bulgarian Split Squat workouts done by female lifters:

3x10 21%

3x8 14%

3x12 7%

4x8 6%

4x10 6%

2x10 6%

4x12 3%

2x8 3%

3x15 2%

5x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	167
2	3	8	14%	115
3	3	12	7%	55
4	4	8	6%	49
5	4	10	6%	48
6	2	10	6%	46
7	4	12	3%	28
8	2	8	3%	21
9	3	15	2%	20
10	5	10	2%	19

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Bulgarian Split Squat strength standards

Strength Level analysed 54,655 qualifying results from 282,808 community lifts to produce our Bulgarian Split Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	282,808
Qualifying results	54,655
Male results	38,615
Female results	16,040
Data start	2 January 2019
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	12	37	79	137	207
120	16	45	91	152	225
130	21	53	102	166	243
140	26	61	113	180	260
150	32	69	123	194	276
160	37	77	134	207	291
170	42	84	144	219	306
180	48	92	154	232	320
190	53	100	164	243	334
200	59	107	173	255	348
210	64	114	182	266	361
220	70	122	191	277	374
230	75	129	200	288	386
240	80	136	209	298	398
250	86	142	217	308	410
260	91	149	226	318	421
270	96	156	234	328	432
280	101	162	242	337	443
290	106	169	250	347	454
300	111	175	257	356	464
310	116	181	265	364	474

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	69	122	191	271
20	36	78	139	218	309
25	37	80	143	224	318
30	37	80	143	224	318
35	37	80	143	224	318
40	37	80	143	224	318
45	35	76	136	212	301
50	33	71	127	198	281
55	30	66	117	183	260
60	28	60	107	167	237
65	25	54	97	151	215
70	23	49	87	136	193
75	20	44	78	122	173
80	18	39	70	109	155
85	16	35	63	98	139
90	15	32	56	88	125

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	386
2	3	8	14%	278
3	3	12	7%	142
4	2	10	6%	128
5	4	10	5%	95
6	3	6	5%	94
7	4	8	5%	91
8	2	8	4%	76
9	3	5	3%	64
10	4	12	3%	55

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	33	62	100	146
100	15	36	66	106	152
110	17	39	70	111	158
120	19	42	74	116	164
130	21	44	78	120	169
140	23	47	81	125	175
150	25	50	84	129	179
160	27	52	88	132	184
170	28	54	91	136	188
180	30	56	93	140	192
190	31	59	96	143	196
200	33	61	99	146	200
210	34	63	101	149	203
220	36	65	104	152	207
230	37	66	106	155	210
240	39	68	108	158	214
250	40	70	111	160	217
260	41	72	113	163	220

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	39	68	105	148
20	21	44	78	120	170
25	22	46	80	123	174
30	22	46	80	123	174
35	22	46	80	123	174
40	22	46	80	123	174
45	21	43	76	117	165
50	19	40	71	109	154
55	18	37	65	101	142
60	16	34	60	92	130
65	15	31	54	83	118
70	13	28	48	75	106
75	12	25	43	67	95
80	11	22	39	60	85
85	10	20	35	54	76
90	9	18	31	48	68

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	167
2	3	8	14%	115
3	3	12	7%	55
4	4	8	6%	49
5	4	10	6%	48
6	2	10	6%	46
7	4	12	3%	28
8	2	8	3%	21
9	3	15	2%	20
10	5	10	2%	19

BW	Beg.	Nov.	Int.	Adv.	Elite
110	12	37	79	137	207
120	16	45	91	152	225
130	21	53	102	166	243
140	26	61	113	180	260
150	32	69	123	194	276
160	37	77	134	207	291
170	42	84	144	219	306
180	48	92	154	232	320
190	53	100	164	243	334
200	59	107	173	255	348
210	64	114	182	266	361
220	70	122	191	277	374
230	75	129	200	288	386
240	80	136	209	298	398
250	86	142	217	308	410
260	91	149	226	318	421
270	96	156	234	328	432
280	101	162	242	337	443
290	106	169	250	347	454
300	111	175	257	356	464
310	116	181	265	364	474

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	69	122	191	271
20	36	78	139	218	309
25	37	80	143	224	318
30	37	80	143	224	318
35	37	80	143	224	318
40	37	80	143	224	318
45	35	76	136	212	301
50	33	71	127	198	281
55	30	66	117	183	260
60	28	60	107	167	237
65	25	54	97	151	215
70	23	49	87	136	193
75	20	44	78	122	173
80	18	39	70	109	155
85	16	35	63	98	139
90	15	32	56	88	125

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	386
2	3	8	14%	278
3	3	12	7%	142
4	2	10	6%	128
5	4	10	5%	95
6	3	6	5%	94
7	4	8	5%	91
8	2	8	4%	76
9	3	5	3%	64
10	4	12	3%	55

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	33	62	100	146
100	15	36	66	106	152
110	17	39	70	111	158
120	19	42	74	116	164
130	21	44	78	120	169
140	23	47	81	125	175
150	25	50	84	129	179
160	27	52	88	132	184
170	28	54	91	136	188
180	30	56	93	140	192
190	31	59	96	143	196
200	33	61	99	146	200
210	34	63	101	149	203
220	36	65	104	152	207
230	37	66	106	155	210
240	39	68	108	158	214
250	40	70	111	160	217
260	41	72	113	163	220

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	39	68	105	148
20	21	44	78	120	170
25	22	46	80	123	174
30	22	46	80	123	174
35	22	46	80	123	174
40	22	46	80	123	174
45	21	43	76	117	165
50	19	40	71	109	154
55	18	37	65	101	142
60	16	34	60	92	130
65	15	31	54	83	118
70	13	28	48	75	106
75	12	25	43	67	95
80	11	22	39	60	85
85	10	20	35	54	76
90	9	18	31	48	68

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	167
2	3	8	14%	115
3	3	12	7%	55
4	4	8	6%	49
5	4	10	6%	48
6	2	10	6%	46
7	4	12	3%	28
8	2	8	3%	21
9	3	15	2%	20
10	5	10	2%	19

Bulgarian Split Squat Standards (lb)

Male

Male Bulgarian Split Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Bulgarian Split Squat? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Bulgarian Split Squat should I do?

Female

Female Bulgarian Split Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Bulgarian Split Squat? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Bulgarian Split Squat should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Bulgarian Split Squat strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	12	37	79	137	207
120	16	45	91	152	225
130	21	53	102	166	243
140	26	61	113	180	260
150	32	69	123	194	276
160	37	77	134	207	291
170	42	84	144	219	306
180	48	92	154	232	320
190	53	100	164	243	334
200	59	107	173	255	348
210	64	114	182	266	361
220	70	122	191	277	374
230	75	129	200	288	386
240	80	136	209	298	398
250	86	142	217	308	410
260	91	149	226	318	421
270	96	156	234	328	432
280	101	162	242	337	443
290	106	169	250	347	454
300	111	175	257	356	464
310	116	181	265	364	474

Age	Beg.	Nov.	Int.	Adv.	Elite
15	32	69	122	191	271
20	36	78	139	218	309
25	37	80	143	224	318
30	37	80	143	224	318
35	37	80	143	224	318
40	37	80	143	224	318
45	35	76	136	212	301
50	33	71	127	198	281
55	30	66	117	183	260
60	28	60	107	167	237
65	25	54	97	151	215
70	23	49	87	136	193
75	20	44	78	122	173
80	18	39	70	109	155
85	16	35	63	98	139
90	15	32	56	88	125

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	386
2	3	8	14%	278
3	3	12	7%	142
4	2	10	6%	128
5	4	10	5%	95
6	3	6	5%	94
7	4	8	5%	91
8	2	8	4%	76
9	3	5	3%	64
10	4	12	3%	55

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	33	62	100	146
100	15	36	66	106	152
110	17	39	70	111	158
120	19	42	74	116	164
130	21	44	78	120	169
140	23	47	81	125	175
150	25	50	84	129	179
160	27	52	88	132	184
170	28	54	91	136	188
180	30	56	93	140	192
190	31	59	96	143	196
200	33	61	99	146	200
210	34	63	101	149	203
220	36	65	104	152	207
230	37	66	106	155	210
240	39	68	108	158	214
250	40	70	111	160	217
260	41	72	113	163	220

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	39	68	105	148
20	21	44	78	120	170
25	22	46	80	123	174
30	22	46	80	123	174
35	22	46	80	123	174
40	22	46	80	123	174
45	21	43	76	117	165
50	19	40	71	109	154
55	18	37	65	101	142
60	16	34	60	92	130
65	15	31	54	83	118
70	13	28	48	75	106
75	12	25	43	67	95
80	11	22	39	60	85
85	10	20	35	54	76
90	9	18	31	48	68

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	167
2	3	8	14%	115
3	3	12	7%	55
4	4	8	6%	49
5	4	10	6%	48
6	2	10	6%	46
7	4	12	3%	28
8	2	8	3%	21
9	3	15	2%	20
10	5	10	2%	19