Track your workouts and compare with your friends and other lifters

Start tracking Learn more

Bulgarian Split Squat Standards (lb)

Bulgarian split squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our bulgarian split squat standards are based on 2,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Bulgarian Split Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 10 x0.09 35 x0.32 78 x0.71 138 x1.25 210 x1.91
120 15 x0.12 44 x0.36 90 x0.75 154 x1.28 230 x1.92
130 20 x0.15 52 x0.4 103 x0.79 170 x1.31 250 x1.92
140 26 x0.18 61 x0.44 115 x0.82 185 x1.32 268 x1.92
150 31 x0.21 70 x0.47 127 x0.84 200 x1.34 286 x1.91
160 37 x0.23 79 x0.49 138 x0.86 215 x1.34 304 x1.9
170 43 x0.25 87 x0.51 150 x0.88 229 x1.35 320 x1.88
180 49 x0.27 96 x0.53 161 x0.89 243 x1.35 337 x1.87
190 55 x0.29 104 x0.55 172 x0.9 256 x1.35 352 x1.85
200 62 x0.31 113 x0.56 182 x0.91 269 x1.35 368 x1.84
210 68 x0.32 121 x0.58 193 x0.92 282 x1.34 382 x1.82
220 74 x0.34 129 x0.59 203 x0.92 294 x1.34 397 x1.8
230 80 x0.35 137 x0.6 213 x0.93 306 x1.33 411 x1.79
240 86 x0.36 145 x0.6 223 x0.93 318 x1.32 424 x1.77
250 92 x0.37 153 x0.61 233 x0.93 329 x1.32 437 x1.75
260 98 x0.38 160 x0.62 242 x0.93 341 x1.31 450 x1.73
270 104 x0.38 168 x0.62 251 x0.93 352 x1.3 463 x1.71
280 110 x0.39 175 x0.63 261 x0.93 362 x1.29 475 x1.7
290 116 x0.4 183 x0.63 269 x0.93 373 x1.29 487 x1.68
300 121 x0.4 190 x0.63 278 x0.93 383 x1.28 499 x1.66
310 127 x0.41 197 x0.64 287 x0.93 393 x1.27 511 x1.65
All 40 86 152 238 338

These male standards were last updated 18 hours ago and are based on 897 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Bulgarian Split Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 16 x0.18 34 x0.38 61 x0.68 96 x1.07 136 x1.51
100 18 x0.18 37 x0.37 65 x0.65 101 x1.01 142 x1.42
110 20 x0.18 40 x0.37 69 x0.63 105 x0.96 147 x1.34
120 22 x0.18 43 x0.36 72 x0.6 110 x0.91 152 x1.27
130 24 x0.18 45 x0.35 76 x0.58 114 x0.87 157 x1.21
140 25 x0.18 48 x0.34 79 x0.56 117 x0.84 161 x1.15
150 27 x0.18 50 x0.33 82 x0.54 121 x0.81 165 x1.1
160 29 x0.18 52 x0.33 84 x0.53 124 x0.78 169 x1.06
170 30 x0.18 54 x0.32 87 x0.51 127 x0.75 173 x1.02
180 32 x0.18 56 x0.31 89 x0.5 130 x0.72 177 x0.98
190 33 x0.17 58 x0.31 92 x0.48 133 x0.7 180 x0.95
200 34 x0.17 60 x0.3 94 x0.47 136 x0.68 183 x0.92
210 36 x0.17 62 x0.29 96 x0.46 139 x0.66 186 x0.89
220 37 x0.17 63 x0.29 99 x0.45 141 x0.64 189 x0.86
230 38 x0.17 65 x0.28 101 x0.44 144 x0.63 192 x0.84
240 40 x0.17 67 x0.28 103 x0.43 146 x0.61 195 x0.81
250 41 x0.16 68 x0.27 105 x0.42 149 x0.59 198 x0.79
260 42 x0.16 70 x0.27 106 x0.41 151 x0.58 200 x0.77
All 24 46 77 116 161

These female standards were last updated 18 hours ago and are based on 347 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What is my exact level?

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

Strength Level Calculator

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.

More Exercises

Barbell

Bench Press 8,246,000 lifts Squat 4,845,000 lifts Deadlift 4,945,000 lifts Shoulder Press 1,285,000 lifts Incline Bench Press 214,000 lifts Barbell Curl 636,000 lifts Military Press 33,000 lifts Front Squat 428,000 lifts Bent Over Row 401,000 lifts Sumo Deadlift 20,000 lifts Hex Bar Deadlift 141,000 lifts Romanian Deadlift 93,000 lifts Hip Thrust 76,000 lifts Close Grip Bench Press 8,000 lifts Barbell Shrug 54,000 lifts Pendlay Row 26,000 lifts Preacher Curl 7,000 lifts Decline Bench Press 44,000 lifts Rack Pull 6,000 lifts Box Squat 4,000 lifts Lying Tricep Extension 24,000 lifts T-Bar Row 33,000 lifts Wrist Curl 1,000 lifts Barbell Lunge 1,000 lifts Stiff Legged Deadlift 2,000 lifts Upright Row 33,000 lifts Floor Press 1,000 lifts Tricep Extension 31,000 lifts Good Morning 18,000 lifts Bulgarian Split Squat 2,000 lifts Split Squat 913 lifts Reverse Wrist Curl 739 lifts Zercher Squat 1,000 lifts Landmine Squat 669 lifts

Bodyweight

Pull Ups 688,000 lifts Push Ups 315,000 lifts Dips 278,000 lifts Chin Ups 134,000 lifts Bodyweight Squat 5,000 lifts Muscle Ups 33,000 lifts Sit Ups 35,000 lifts One Arm Push Ups 2,000 lifts Burpees 2,000 lifts Single Leg Squat 5,000 lifts Crunches 20,000 lifts Handstand Push Ups 1,000 lifts Lunge 1,000 lifts

Olympic

Power Clean 342,000 lifts Snatch 126,000 lifts Clean 97,000 lifts Clean and Jerk 122,000 lifts Push Press 83,000 lifts Overhead Squat 4,000 lifts Clean and Press 97,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts Thruster 12,000 lifts

Dumbbell

Dumbbell Bench Press 454,000 lifts Dumbbell Curl 415,000 lifts Dumbbell Shoulder Press 236,000 lifts Incline Dumbbell Bench Press 100,000 lifts Dumbbell Row 104,000 lifts Dumbbell Lateral Raise 70,000 lifts Dumbbell Hammer Curl 10,000 lifts Dumbbell Fly 30,000 lifts Dumbbell Shrug 35,000 lifts Goblet Squat 3,000 lifts Dumbbell Tricep Extension 22,000 lifts Dumbbell Lunge 25,000 lifts Dumbbell Front Raise 27,000 lifts Arnold Press 2,000 lifts Dumbbell Bulgarian Split Squat 3,000 lifts Dumbbell Concentration Curl 20,000 lifts Dumbbell Pullover 1,000 lifts Lying Dumbbell Tricep Extension 10,000 lifts Dumbbell Reverse Fly 951 lifts Decline Dumbbell Bench Press 1,000 lifts Incline Dumbbell Curl 1,000 lifts Incline Dumbbell Fly 12,000 lifts

Machine

Sled Leg Press 192,000 lifts Horizontal Leg Press 115,000 lifts Chest Press 9,000 lifts Leg Extension 71,000 lifts Machine Shoulder Press 4,000 lifts Calf Raise 41,000 lifts Seated Leg Curl 28,000 lifts Pec Deck Fly 3,000 lifts Lying Leg Curl 21,000 lifts Vertical Leg Press 3,000 lifts Hip Abduction 2,000 lifts Hack Squat 3,000 lifts Seated Calf Raise 1,000 lifts Hip Adduction 1,000 lifts

Cable

Lat Pulldown 171,000 lifts Seated Cable Row 9,000 lifts Tricep Pushdown 45,000 lifts Tricep Rope Pushdown 35,000 lifts Cable Fly 2,000 lifts Face Pull 3,000 lifts + More Exercises

Can't find the exercise you want?

Suggest an exercise

Exercise Comparisons

Compare bulgarian split squat versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Incline Bench Press Barbell Curl Military Press Front Squat Bent Over Row Sumo Deadlift Hex Bar Deadlift Romanian Deadlift Hip Thrust Close Grip Bench Press Barbell Shrug Pendlay Row Preacher Curl Decline Bench Press Rack Pull Box Squat Lying Tricep Extension T-Bar Row Wrist Curl Barbell Lunge Stiff Legged Deadlift Upright Row Floor Press Tricep Extension Good Morning Split Squat Reverse Wrist Curl Zercher Squat Landmine Squat

Post your feedback and suggestions on our Facebook page:

About - FAQ - Privacy Policy