Bulgarian Split Squat

Bulgarian Split Squat Standards

Measured in lb

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

Our community Bulgarian Split Squat standards are based on 95,000 lifts by Strength Level users
Bulgarian Split Squat

Male Bulgarian Split Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 36 lb
Novice 78 lb
Intermediate 140 lb
Advanced 221 lb
Elite 315 lb
Strength Level Bodyweight Ratio
Beginner 0.25x
Novice 0.50x
Intermediate 0.75x
Advanced 1.25x
Elite 1.75x

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 140 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 36 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 11 36 78 136 207
120 15 43 89 151 225
130 19 51 100 165 242
140 24 58 110 178 258
150 29 66 120 191 273
160 34 73 130 203 288
170 39 81 140 216 303
180 44 88 150 227 317
190 49 95 159 239 330
200 55 102 168 250 343
210 60 109 177 261 356
220 65 116 185 271 368
230 70 123 194 281 380
240 75 129 202 291 392
250 80 136 210 301 403
260 85 142 218 311 414
270 90 148 226 320 425
280 94 155 234 329 435
290 99 161 241 338 445
300 104 167 249 346 455
310 109 173 256 355 465
Age Beg. Nov. Int. Adv. Elite
15 30 67 120 188 268
20 35 76 137 215 307
25 36 78 140 221 315
30 36 78 140 221 315
35 36 78 140 221 315
40 36 78 140 221 315
45 34 74 133 210 298
50 32 70 125 197 280
55 29 64 116 182 259
60 27 59 106 166 236
65 24 53 95 150 214
70 22 48 86 135 192
75 19 43 77 120 171
80 17 38 68 108 153
85 16 34 61 96 137
90 14 31 55 87 124

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lb
lb
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Female Bulgarian Split Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 21 lb
Novice 44 lb
Intermediate 76 lb
Advanced 118 lb
Elite 165 lb
Strength Level Bodyweight Ratio
Beginner 0.15x
Novice 0.35x
Intermediate 0.55x
Advanced 0.85x
Elite 1.20x

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 76 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 21 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 13 31 59 95 137
100 15 35 63 100 144
110 17 38 67 106 150
120 19 40 71 110 156
130 21 43 75 115 161
140 23 46 78 119 166
150 25 48 81 123 171
160 26 51 84 127 175
170 28 53 87 130 179
180 30 55 90 134 183
190 31 57 93 137 187
200 33 59 96 140 191
210 34 61 98 143 195
220 36 63 100 146 198
230 37 65 103 149 201
240 38 67 105 152 205
250 40 69 107 155 208
260 41 70 109 157 211
Age Beg. Nov. Int. Adv. Elite
15 18 38 65 100 141
20 21 43 75 115 161
25 21 44 76 118 165
30 21 44 76 118 165
35 21 44 76 118 165
40 21 44 76 118 165
45 20 42 73 112 157
50 19 39 68 105 147
55 18 36 63 97 136
60 16 33 57 89 124
65 15 30 52 80 112
70 13 27 47 72 101
75 12 24 42 64 90
80 10 21 37 57 81
85 9 19 33 51 72
90 8 17 30 46 65

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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.