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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Dumbbell Bulgarian Split Squat standards are based on 319,855 lifts by Strength Level users

Male
Female

Male

Male Dumbbell Bulgarian Split Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	22 lb
Novice	40 lb
Intermediate	65 lb
Advanced	97 lb
Elite	132 lb

Bodyweight Ratio

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

By Bodyweight
By Age

By Bodyweight

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

By Age

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:

3x10 19%

3x8 17%

3x12 10%

2x10 6%

4x10 5%

4x8 5%

3x6 4%

2x8 4%

2x12 3%

4x12 3%

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

Calculate Your Strength Level

Female

Female Dumbbell Bulgarian Split Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	13 lb
Novice	24 lb
Intermediate	39 lb
Advanced	58 lb
Elite	80 lb

Bodyweight Ratio

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

By Bodyweight
By Age

By Bodyweight

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

By Age

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 24%

3x8 18%

3x12 8%

4x10 7%

4x8 4%

2x10 4%

4x12 3%

2x8 3%

3x6 3%

2x12 2%

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

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Boostcamp is the last lifting app you'll ever need. Follow proven programs, create custom programs, and track workouts–all for free.

Get Boostcamp for free on iOS and Android:

★★★★★ 4.8 Stars with 10,000+ Ratings

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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.

Other Languages

Dumbbell Bulgarian Split Squat (EN)
Bulgarian Split Squat mit Kurzhantel (DE)
Sentadilla Búlgara con mancuernas (ES)
Squat Bulgare avec haltères (FR)
Przysiad bułgarski z hantlami (PL)
Squat bulgaro con Manubri (IT)
Agachamento búlgaro com halteres (PT)

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

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

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

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

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

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

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

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

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