Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat Standards

Measured in lb

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

Our community Dumbbell Bulgarian Split Squat standards are based on 150,000 lifts by Strength Level users
Dumbbell Bulgarian Split Squat

Male Dumbbell Bulgarian Split Squat Standards (lb)

Entire Community

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

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

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.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

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

How many sets and reps of Dumbbell Bulgarian Split Squat should I do?

These are the most popular Dumbbell Bulgarian Split Squat workouts done by male lifters:

3x8 17%
3x10 17%
3x12 11%
2x10 5%
3x6 5%

Calculate Your Strength Level

lb
lb
years old

Female Dumbbell Bulgarian Split Squat Standards (lb)

Entire Community

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

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

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.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

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

How many sets and reps of Dumbbell Bulgarian Split Squat should I do?

These are the most popular Dumbbell Bulgarian Split Squat workouts done by female lifters:

3x10 23%
3x8 15%
4x10 8%
3x12 7%
2x10 5%

Calculate Your Strength Level

lb
lb
years old

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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.