Bulgarian Split Squat Standards (kg)

The average Bulgarian Split Squat is 65 kg for men and 36 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	17 kg
Novice	36 kg
Intermediate	65 kg
Advanced	102 kg
Elite	144 kg

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? (kg)

What is the average Bulgarian Split Squat? The average Bulgarian Split Squat weight for a male lifter is 65 kg (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 17 kg (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
50	5	17	36	62	94
55	8	21	42	70	103
60	10	25	47	77	112
65	13	29	53	84	120
70	15	33	58	90	128
75	18	37	63	97	136
80	21	41	68	103	143
85	24	44	73	109	150
90	26	48	78	115	157
95	29	52	82	120	163
100	32	55	87	126	170
105	34	59	91	131	176
110	37	62	96	136	182
115	40	66	100	141	188
120	42	69	104	146	193
125	45	72	108	151	199
130	47	76	112	156	204
135	50	79	116	160	209
140	52	82	120	165	214

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	31	55	87	123
20	16	36	63	99	140
25	17	36	65	102	144
30	17	36	65	102	144
35	17	36	65	102	144
40	17	36	65	102	144
45	16	35	62	96	137
50	15	32	58	90	128
55	14	30	53	83	118
60	13	27	48	76	108
65	11	25	44	69	97
70	10	22	39	62	88
75	9	20	35	55	79
80	8	18	32	50	70
85	7	16	28	44	63
90	7	14	25	40	57

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	10 kg
Novice	21 kg
Intermediate	36 kg
Advanced	56 kg
Elite	79 kg

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? (kg)

What is the average Bulgarian Split Squat? The average Bulgarian Split Squat weight for a female lifter is 36 kg (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 10 kg (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
40	6	15	28	45	65
45	7	16	30	48	69
50	8	18	32	50	72
55	9	19	34	53	75
60	10	20	36	55	77
65	11	22	37	57	80
70	12	23	39	59	82
75	12	24	40	61	84
80	13	25	42	63	87
85	14	26	43	64	89
90	15	27	45	66	90
95	16	28	46	68	92
100	16	29	47	69	94
105	17	30	48	70	96
110	18	31	49	72	97
115	18	32	51	73	99
120	19	33	52	74	100

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	18	31	48	67
20	10	20	35	55	77
25	10	21	36	56	79
30	10	21	36	56	79
35	10	21	36	56	79
40	10	21	36	56	79
45	9	20	34	53	75
50	9	18	32	50	70
55	8	17	30	46	65
60	7	15	27	42	59
65	7	14	24	38	53
70	6	13	22	34	48
75	5	11	20	31	43
80	5	10	18	27	39
85	4	9	16	24	35
90	4	8	14	22	31

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
50	5	17	36	62	94
55	8	21	42	70	103
60	10	25	47	77	112
65	13	29	53	84	120
70	15	33	58	90	128
75	18	37	63	97	136
80	21	41	68	103	143
85	24	44	73	109	150
90	26	48	78	115	157
95	29	52	82	120	163
100	32	55	87	126	170
105	34	59	91	131	176
110	37	62	96	136	182
115	40	66	100	141	188
120	42	69	104	146	193
125	45	72	108	151	199
130	47	76	112	156	204
135	50	79	116	160	209
140	52	82	120	165	214

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	31	55	87	123
20	16	36	63	99	140
25	17	36	65	102	144
30	17	36	65	102	144
35	17	36	65	102	144
40	17	36	65	102	144
45	16	35	62	96	137
50	15	32	58	90	128
55	14	30	53	83	118
60	13	27	48	76	108
65	11	25	44	69	97
70	10	22	39	62	88
75	9	20	35	55	79
80	8	18	32	50	70
85	7	16	28	44	63
90	7	14	25	40	57

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
40	6	15	28	45	65
45	7	16	30	48	69
50	8	18	32	50	72
55	9	19	34	53	75
60	10	20	36	55	77
65	11	22	37	57	80
70	12	23	39	59	82
75	12	24	40	61	84
80	13	25	42	63	87
85	14	26	43	64	89
90	15	27	45	66	90
95	16	28	46	68	92
100	16	29	47	69	94
105	17	30	48	70	96
110	18	31	49	72	97
115	18	32	51	73	99
120	19	33	52	74	100

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	18	31	48	67
20	10	20	35	55	77
25	10	21	36	56	79
30	10	21	36	56	79
35	10	21	36	56	79
40	10	21	36	56	79
45	9	20	34	53	75
50	9	18	32	50	70
55	8	17	30	46	65
60	7	15	27	42	59
65	7	14	24	38	53
70	6	13	22	34	48
75	5	11	20	31	43
80	5	10	18	27	39
85	4	9	16	24	35
90	4	8	14	22	31

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
50	5	17	36	62	94
55	8	21	42	70	103
60	10	25	47	77	112
65	13	29	53	84	120
70	15	33	58	90	128
75	18	37	63	97	136
80	21	41	68	103	143
85	24	44	73	109	150
90	26	48	78	115	157
95	29	52	82	120	163
100	32	55	87	126	170
105	34	59	91	131	176
110	37	62	96	136	182
115	40	66	100	141	188
120	42	69	104	146	193
125	45	72	108	151	199
130	47	76	112	156	204
135	50	79	116	160	209
140	52	82	120	165	214

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	31	55	87	123
20	16	36	63	99	140
25	17	36	65	102	144
30	17	36	65	102	144
35	17	36	65	102	144
40	17	36	65	102	144
45	16	35	62	96	137
50	15	32	58	90	128
55	14	30	53	83	118
60	13	27	48	76	108
65	11	25	44	69	97
70	10	22	39	62	88
75	9	20	35	55	79
80	8	18	32	50	70
85	7	16	28	44	63
90	7	14	25	40	57

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
40	6	15	28	45	65
45	7	16	30	48	69
50	8	18	32	50	72
55	9	19	34	53	75
60	10	20	36	55	77
65	11	22	37	57	80
70	12	23	39	59	82
75	12	24	40	61	84
80	13	25	42	63	87
85	14	26	43	64	89
90	15	27	45	66	90
95	16	28	46	68	92
100	16	29	47	69	94
105	17	30	48	70	96
110	18	31	49	72	97
115	18	32	51	73	99
120	19	33	52	74	100

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	18	31	48	67
20	10	20	35	55	77
25	10	21	36	56	79
30	10	21	36	56	79
35	10	21	36	56	79
40	10	21	36	56	79
45	9	20	34	53	75
50	9	18	32	50	70
55	8	17	30	46	65
60	7	15	27	42	59
65	7	14	24	38	53
70	6	13	22	34	48
75	5	11	20	31	43
80	5	10	18	27	39
85	4	9	16	24	35
90	4	8	14	22	31

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 (kg)

Male

Male Bulgarian Split Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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 (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	5	17	36	62	94
55	8	21	42	70	103
60	10	25	47	77	112
65	13	29	53	84	120
70	15	33	58	90	128
75	18	37	63	97	136
80	21	41	68	103	143
85	24	44	73	109	150
90	26	48	78	115	157
95	29	52	82	120	163
100	32	55	87	126	170
105	34	59	91	131	176
110	37	62	96	136	182
115	40	66	100	141	188
120	42	69	104	146	193
125	45	72	108	151	199
130	47	76	112	156	204
135	50	79	116	160	209
140	52	82	120	165	214

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	31	55	87	123
20	16	36	63	99	140
25	17	36	65	102	144
30	17	36	65	102	144
35	17	36	65	102	144
40	17	36	65	102	144
45	16	35	62	96	137
50	15	32	58	90	128
55	14	30	53	83	118
60	13	27	48	76	108
65	11	25	44	69	97
70	10	22	39	62	88
75	9	20	35	55	79
80	8	18	32	50	70
85	7	16	28	44	63
90	7	14	25	40	57

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
40	6	15	28	45	65
45	7	16	30	48	69
50	8	18	32	50	72
55	9	19	34	53	75
60	10	20	36	55	77
65	11	22	37	57	80
70	12	23	39	59	82
75	12	24	40	61	84
80	13	25	42	63	87
85	14	26	43	64	89
90	15	27	45	66	90
95	16	28	46	68	92
100	16	29	47	69	94
105	17	30	48	70	96
110	18	31	49	72	97
115	18	32	51	73	99
120	19	33	52	74	100

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	18	31	48	67
20	10	20	35	55	77
25	10	21	36	56	79
30	10	21	36	56	79
35	10	21	36	56	79
40	10	21	36	56	79
45	9	20	34	53	75
50	9	18	32	50	70
55	8	17	30	46	65
60	7	15	27	42	59
65	7	14	24	38	53
70	6	13	22	34	48
75	5	11	20	31	43
80	5	10	18	27	39
85	4	9	16	24	35
90	4	8	14	22	31

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