These are the most popular Dumbbell Bulgarian Split Squat workouts done by male lifters:
Strength Level | Weight |
---|---|
Beginner | 22 lb |
Novice | 40 lb |
Intermediate | 65 lb |
Advanced | 97 lb |
Elite | 132 lb |
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.15x |
Novice | 0.25x |
Intermediate | 0.40x |
Advanced | 0.60x |
Elite | 0.80x |
What is the average Dumbbell Bulgarian Split Squat? The average Dumbbell Bulgarian Split Squat weight for a male lifter is 65 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Dumbbell Bulgarian Split Squat? Male beginners should aim to lift 22 lb (1RM) which is still impressive compared to the general population.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 11 | 25 | 44 | 69 | 99 |
120 | 13 | 28 | 48 | 75 | 105 |
130 | 16 | 31 | 52 | 80 | 111 |
140 | 18 | 34 | 56 | 84 | 116 |
150 | 20 | 37 | 60 | 89 | 122 |
160 | 22 | 40 | 64 | 93 | 127 |
170 | 24 | 42 | 67 | 97 | 132 |
180 | 26 | 45 | 70 | 102 | 136 |
190 | 28 | 48 | 74 | 105 | 141 |
200 | 30 | 50 | 77 | 109 | 145 |
210 | 32 | 53 | 80 | 113 | 150 |
220 | 34 | 55 | 83 | 116 | 154 |
230 | 36 | 58 | 86 | 120 | 158 |
240 | 38 | 60 | 89 | 123 | 161 |
250 | 39 | 62 | 91 | 126 | 165 |
260 | 41 | 64 | 94 | 130 | 169 |
270 | 43 | 67 | 97 | 133 | 172 |
280 | 45 | 69 | 99 | 136 | 176 |
290 | 46 | 71 | 102 | 139 | 179 |
300 | 48 | 73 | 104 | 142 | 182 |
310 | 50 | 75 | 107 | 144 | 185 |
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 19 | 34 | 56 | 82 | 113 |
20 | 21 | 39 | 64 | 94 | 129 |
25 | 22 | 40 | 65 | 97 | 132 |
30 | 22 | 40 | 65 | 97 | 132 |
35 | 22 | 40 | 65 | 97 | 132 |
40 | 22 | 40 | 65 | 97 | 132 |
45 | 21 | 38 | 62 | 92 | 125 |
50 | 19 | 36 | 58 | 86 | 118 |
55 | 18 | 33 | 54 | 80 | 109 |
60 | 16 | 30 | 49 | 73 | 99 |
65 | 15 | 27 | 44 | 66 | 90 |
70 | 13 | 24 | 40 | 59 | 81 |
75 | 12 | 22 | 36 | 53 | 72 |
80 | 11 | 20 | 32 | 47 | 64 |
85 | 10 | 18 | 29 | 42 | 58 |
90 | 9 | 16 | 26 | 38 | 52 |
These are the most popular Dumbbell Bulgarian Split Squat workouts done by male lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 19% | 1052 |
2 | 3 | 8 | 17% | 956 |
3 | 3 | 12 | 10% | 575 |
4 | 2 | 10 | 6% | 328 |
5 | 4 | 10 | 5% | 301 |
6 | 4 | 8 | 5% | 253 |
7 | 3 | 6 | 4% | 241 |
8 | 2 | 8 | 4% | 216 |
9 | 2 | 12 | 3% | 189 |
10 | 4 | 12 | 3% | 141 |
Strength Level | Weight |
---|---|
Beginner | 13 lb |
Novice | 24 lb |
Intermediate | 39 lb |
Advanced | 58 lb |
Elite | 80 lb |
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.10x |
Novice | 0.20x |
Intermediate | 0.30x |
Advanced | 0.45x |
Elite | 0.60x |
What is the average Dumbbell Bulgarian Split Squat? The average Dumbbell Bulgarian Split Squat weight for a female lifter is 39 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Dumbbell Bulgarian Split Squat? Female beginners should aim to lift 13 lb (1RM) which is still impressive compared to the general population.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 9 | 18 | 32 | 49 | 68 |
100 | 10 | 20 | 33 | 51 | 71 |
110 | 11 | 21 | 35 | 53 | 74 |
120 | 12 | 22 | 37 | 55 | 76 |
130 | 13 | 24 | 39 | 57 | 78 |
140 | 14 | 25 | 40 | 59 | 81 |
150 | 14 | 26 | 41 | 61 | 83 |
160 | 15 | 27 | 43 | 62 | 85 |
170 | 16 | 28 | 44 | 64 | 86 |
180 | 17 | 29 | 45 | 65 | 88 |
190 | 17 | 30 | 47 | 67 | 90 |
200 | 18 | 31 | 48 | 68 | 91 |
210 | 19 | 32 | 49 | 70 | 93 |
220 | 19 | 33 | 50 | 71 | 94 |
230 | 20 | 33 | 51 | 72 | 96 |
240 | 21 | 34 | 52 | 73 | 97 |
250 | 21 | 35 | 53 | 74 | 98 |
260 | 22 | 36 | 54 | 75 | 100 |
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 11 | 20 | 33 | 49 | 68 |
20 | 12 | 23 | 38 | 57 | 78 |
25 | 13 | 24 | 39 | 58 | 80 |
30 | 13 | 24 | 39 | 58 | 80 |
35 | 13 | 24 | 39 | 58 | 80 |
40 | 13 | 24 | 39 | 58 | 80 |
45 | 12 | 23 | 37 | 55 | 76 |
50 | 11 | 21 | 35 | 52 | 71 |
55 | 10 | 20 | 32 | 48 | 66 |
60 | 10 | 18 | 29 | 44 | 60 |
65 | 9 | 16 | 27 | 39 | 54 |
70 | 8 | 14 | 24 | 35 | 49 |
75 | 7 | 13 | 21 | 32 | 43 |
80 | 6 | 12 | 19 | 28 | 39 |
85 | 6 | 10 | 17 | 25 | 35 |
90 | 5 | 9 | 15 | 23 | 31 |
These are the most popular Dumbbell Bulgarian Split Squat workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 24% | 470 |
2 | 3 | 8 | 18% | 347 |
3 | 3 | 12 | 8% | 153 |
4 | 4 | 10 | 7% | 147 |
5 | 4 | 8 | 4% | 88 |
6 | 2 | 10 | 4% | 81 |
7 | 4 | 12 | 3% | 68 |
8 | 2 | 8 | 3% | 64 |
8 | 3 | 6 | 3% | 64 |
10 | 2 | 12 | 2% | 34 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |