Bulgarian Split Squat Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Bulgarian Split Squat standards are based on 170,884 lifts by Strength Level users

Male
Female

Male

Male Bulgarian Split Squat Standards (kg)

Weight

Strength Level	Weight
Beginner	15 kg
Novice	33 kg
Intermediate	61 kg
Advanced	98 kg
Elite	141 kg

Bodyweight Ratio

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? (kg)

What is the average Bulgarian Split Squat? The average Bulgarian Split Squat weight for a male lifter is 61 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 15 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	4	15	33	60	92
55	6	19	39	67	101
60	8	22	44	74	109
65	11	26	50	81	117
70	13	30	55	87	125
75	16	34	60	94	133
80	18	37	65	100	140
85	21	41	69	106	147
90	23	45	74	111	154
95	26	48	79	117	160
100	28	52	83	122	166
105	31	55	87	127	173
110	34	58	92	133	179
115	36	62	96	138	184
120	39	65	100	142	190
125	41	68	104	147	195
130	43	71	108	152	201
135	46	74	112	156	206
140	48	77	115	161	211

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	28	52	83	120
20	14	32	60	95	137
25	15	33	61	98	141
30	15	33	61	98	141
35	15	33	61	98	141
40	15	33	61	98	141
45	14	32	58	93	133
50	13	30	55	87	125
55	12	27	51	81	116
60	11	25	46	74	106
65	10	23	42	66	96
70	9	20	37	60	86
75	8	18	33	53	77
80	7	16	30	48	69
85	6	15	27	43	61
90	6	13	24	39	55

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

Calculate Your Strength Level

Female

Female Bulgarian Split Squat Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	9 kg
Novice	19 kg
Intermediate	34 kg
Advanced	53 kg
Elite	75 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
Intermediate	0.55x
Advanced	0.85x
Elite	1.25x

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 34 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 9 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	14	27	43	63
45	7	15	29	46	66
50	8	17	30	48	69
55	8	18	32	50	71
60	9	19	34	52	74
65	10	21	35	54	76
70	11	22	37	56	78
75	12	23	38	58	80
80	12	24	40	60	82
85	13	25	41	61	84
90	14	26	42	63	86
95	14	27	43	64	88
100	15	28	44	65	89
105	16	28	46	67	91
110	16	29	47	68	92
115	17	30	48	69	94
120	18	31	49	70	95

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	29	45	64
20	9	19	33	52	73
25	9	19	34	53	75
30	9	19	34	53	75
35	9	19	34	53	75
40	9	19	34	53	75
45	9	18	32	50	71
50	8	17	30	47	67
55	8	16	28	44	62
60	7	15	26	40	56
65	6	13	23	36	51
70	6	12	21	32	46
75	5	11	19	29	41
80	5	9	17	26	37
85	4	9	15	23	33
90	4	8	13	21	30

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

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	15	33	60	92
55	6	19	39	67	101
60	8	22	44	74	109
65	11	26	50	81	117
70	13	30	55	87	125
75	16	34	60	94	133
80	18	37	65	100	140
85	21	41	69	106	147
90	23	45	74	111	154
95	26	48	79	117	160
100	28	52	83	122	166
105	31	55	87	127	173
110	34	58	92	133	179
115	36	62	96	138	184
120	39	65	100	142	190
125	41	68	104	147	195
130	43	71	108	152	201
135	46	74	112	156	206
140	48	77	115	161	211

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	28	52	83	120
20	14	32	60	95	137
25	15	33	61	98	141
30	15	33	61	98	141
35	15	33	61	98	141
40	15	33	61	98	141
45	14	32	58	93	133
50	13	30	55	87	125
55	12	27	51	81	116
60	11	25	46	74	106
65	10	23	42	66	96
70	9	20	37	60	86
75	8	18	33	53	77
80	7	16	30	48	69
85	6	15	27	43	61
90	6	13	24	39	55

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	14	27	43	63
45	7	15	29	46	66
50	8	17	30	48	69
55	8	18	32	50	71
60	9	19	34	52	74
65	10	21	35	54	76
70	11	22	37	56	78
75	12	23	38	58	80
80	12	24	40	60	82
85	13	25	41	61	84
90	14	26	42	63	86
95	14	27	43	64	88
100	15	28	44	65	89
105	16	28	46	67	91
110	16	29	47	68	92
115	17	30	48	69	94
120	18	31	49	70	95

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	29	45	64
20	9	19	33	52	73
25	9	19	34	53	75
30	9	19	34	53	75
35	9	19	34	53	75
40	9	19	34	53	75
45	9	18	32	50	71
50	8	17	30	47	67
55	8	16	28	44	62
60	7	15	26	40	56
65	6	13	23	36	51
70	6	12	21	32	46
75	5	11	19	29	41
80	5	9	17	26	37
85	4	9	15	23	33
90	4	8	13	21	30

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	4	15	33	60	92
55	6	19	39	67	101
60	8	22	44	74	109
65	11	26	50	81	117
70	13	30	55	87	125
75	16	34	60	94	133
80	18	37	65	100	140
85	21	41	69	106	147
90	23	45	74	111	154
95	26	48	79	117	160
100	28	52	83	122	166
105	31	55	87	127	173
110	34	58	92	133	179
115	36	62	96	138	184
120	39	65	100	142	190
125	41	68	104	147	195
130	43	71	108	152	201
135	46	74	112	156	206
140	48	77	115	161	211

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	28	52	83	120
20	14	32	60	95	137
25	15	33	61	98	141
30	15	33	61	98	141
35	15	33	61	98	141
40	15	33	61	98	141
45	14	32	58	93	133
50	13	30	55	87	125
55	12	27	51	81	116
60	11	25	46	74	106
65	10	23	42	66	96
70	9	20	37	60	86
75	8	18	33	53	77
80	7	16	30	48	69
85	6	15	27	43	61
90	6	13	24	39	55

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	14	27	43	63
45	7	15	29	46	66
50	8	17	30	48	69
55	8	18	32	50	71
60	9	19	34	52	74
65	10	21	35	54	76
70	11	22	37	56	78
75	12	23	38	58	80
80	12	24	40	60	82
85	13	25	41	61	84
90	14	26	42	63	86
95	14	27	43	64	88
100	15	28	44	65	89
105	16	28	46	67	91
110	16	29	47	68	92
115	17	30	48	69	94
120	18	31	49	70	95

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	29	45	64
20	9	19	33	52	73
25	9	19	34	53	75
30	9	19	34	53	75
35	9	19	34	53	75
40	9	19	34	53	75
45	9	18	32	50	71
50	8	17	30	47	67
55	8	16	28	44	62
60	7	15	26	40	56
65	6	13	23	36	51
70	6	12	21	32	46
75	5	11	19	29	41
80	5	9	17	26	37
85	4	9	15	23	33
90	4	8	13	21	30

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

Measured in kg

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

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?

Calculate Your Strength Level

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?

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	4	15	33	60	92
55	6	19	39	67	101
60	8	22	44	74	109
65	11	26	50	81	117
70	13	30	55	87	125
75	16	34	60	94	133
80	18	37	65	100	140
85	21	41	69	106	147
90	23	45	74	111	154
95	26	48	79	117	160
100	28	52	83	122	166
105	31	55	87	127	173
110	34	58	92	133	179
115	36	62	96	138	184
120	39	65	100	142	190
125	41	68	104	147	195
130	43	71	108	152	201
135	46	74	112	156	206
140	48	77	115	161	211

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	28	52	83	120
20	14	32	60	95	137
25	15	33	61	98	141
30	15	33	61	98	141
35	15	33	61	98	141
40	15	33	61	98	141
45	14	32	58	93	133
50	13	30	55	87	125
55	12	27	51	81	116
60	11	25	46	74	106
65	10	23	42	66	96
70	9	20	37	60	86
75	8	18	33	53	77
80	7	16	30	48	69
85	6	15	27	43	61
90	6	13	24	39	55

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	14	27	43	63
45	7	15	29	46	66
50	8	17	30	48	69
55	8	18	32	50	71
60	9	19	34	52	74
65	10	21	35	54	76
70	11	22	37	56	78
75	12	23	38	58	80
80	12	24	40	60	82
85	13	25	41	61	84
90	14	26	42	63	86
95	14	27	43	64	88
100	15	28	44	65	89
105	16	28	46	67	91
110	16	29	47	68	92
115	17	30	48	69	94
120	18	31	49	70	95

Age	Beg.	Nov.	Int.	Adv.	Elite
15	8	17	29	45	64
20	9	19	33	52	73
25	9	19	34	53	75
30	9	19	34	53	75
35	9	19	34	53	75
40	9	19	34	53	75
45	9	18	32	50	71
50	8	17	30	47	67
55	8	16	28	44	62
60	7	15	26	40	56
65	6	13	23	36	51
70	6	12	21	32	46
75	5	11	19	29	41
80	5	9	17	26	37
85	4	9	15	23	33
90	4	8	13	21	30

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