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Dumbbell Bulgarian Split Squat Standards (lb)

Dumbbell bulgarian split squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our dumbbell bulgarian split squat standards are based on 3,000 lifts by Strength Level users.

Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

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Male Dumbbell Bulgarian Split Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 12 x0.1 26 x0.23 47 x0.42 74 x0.67 105 x0.96
120 14 x0.11 29 x0.24 51 x0.42 79 x0.66 111 x0.93
130 15 x0.12 32 x0.24 54 x0.42 83 x0.64 117 x0.9
140 17 x0.12 34 x0.24 58 x0.41 88 x0.63 122 x0.87
150 19 x0.13 37 x0.25 61 x0.41 92 x0.61 127 x0.85
160 21 x0.13 40 x0.25 65 x0.4 96 x0.6 132 x0.82
170 23 x0.14 42 x0.25 68 x0.4 100 x0.59 136 x0.8
180 25 x0.14 44 x0.25 71 x0.39 104 x0.58 141 x0.78
190 27 x0.14 47 x0.25 74 x0.39 107 x0.57 145 x0.76
200 28 x0.14 49 x0.25 77 x0.38 111 x0.55 149 x0.75
210 30 x0.14 51 x0.24 80 x0.38 114 x0.54 153 x0.73
220 32 x0.14 54 x0.24 82 x0.37 117 x0.53 157 x0.71
230 33 x0.15 56 x0.24 85 x0.37 121 x0.52 160 x0.7
240 35 x0.15 58 x0.24 88 x0.37 124 x0.52 164 x0.68
250 37 x0.15 60 x0.24 90 x0.36 127 x0.51 167 x0.67
260 38 x0.15 62 x0.24 93 x0.36 130 x0.5 171 x0.66
270 40 x0.15 64 x0.24 95 x0.35 132 x0.49 174 x0.64
280 41 x0.15 66 x0.23 97 x0.35 135 x0.48 177 x0.63
290 43 x0.15 67 x0.23 99 x0.34 138 x0.47 180 x0.62
300 44 x0.15 69 x0.23 102 x0.34 140 x0.47 183 x0.61
310 46 x0.15 71 x0.23 104 x0.33 143 x0.46 186 x0.6
All 21 40 66 99 136

These male standards were last updated 17 hours ago and are based on 1,000 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

Female Dumbbell Bulgarian Split Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 6 x0.07 15 x0.17 28 x0.31 45 x0.5 65 x0.72
100 7 x0.07 17 x0.17 30 x0.3 48 x0.48 69 x0.69
110 9 x0.08 18 x0.17 33 x0.3 51 x0.46 72 x0.66
120 10 x0.08 20 x0.17 35 x0.29 54 x0.45 75 x0.63
130 11 x0.08 22 x0.17 37 x0.28 56 x0.43 78 x0.6
140 12 x0.08 23 x0.16 39 x0.28 58 x0.42 81 x0.58
150 13 x0.09 24 x0.16 41 x0.27 61 x0.4 84 x0.56
160 14 x0.09 26 x0.16 42 x0.26 63 x0.39 86 x0.54
170 15 x0.09 27 x0.16 44 x0.26 65 x0.38 88 x0.52
180 16 x0.09 28 x0.16 46 x0.25 67 x0.37 91 x0.5
190 17 x0.09 30 x0.16 47 x0.25 69 x0.36 93 x0.49
200 18 x0.09 31 x0.15 49 x0.24 70 x0.35 95 x0.48
210 18 x0.09 32 x0.15 50 x0.24 72 x0.34 97 x0.46
220 19 x0.09 33 x0.15 51 x0.23 74 x0.34 99 x0.45
230 20 x0.09 34 x0.15 53 x0.23 75 x0.33 101 x0.44
240 21 x0.09 35 x0.15 54 x0.23 77 x0.32 103 x0.43
250 22 x0.09 36 x0.14 55 x0.22 79 x0.31 104 x0.42
260 23 x0.09 37 x0.14 57 x0.22 80 x0.31 106 x0.41
All 11 22 37 57 80

These female standards were last updated 17 hours ago and are based on 372 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

What is my exact level?

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

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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.

More Exercises

Barbell

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Bodyweight

Pull Ups 688,000 lifts Push Ups 315,000 lifts Dips 278,000 lifts Chin Ups 134,000 lifts Bodyweight Squat 5,000 lifts Muscle Ups 33,000 lifts Sit Ups 35,000 lifts One Arm Push Ups 2,000 lifts Burpees 2,000 lifts Single Leg Squat 5,000 lifts Crunches 20,000 lifts Handstand Push Ups 1,000 lifts Lunge 1,000 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 454,000 lifts Dumbbell Curl 415,000 lifts Dumbbell Shoulder Press 236,000 lifts Incline Dumbbell Bench Press 100,000 lifts Dumbbell Row 104,000 lifts Dumbbell Lateral Raise 70,000 lifts Dumbbell Hammer Curl 10,000 lifts Dumbbell Fly 30,000 lifts Dumbbell Shrug 35,000 lifts Goblet Squat 3,000 lifts Dumbbell Tricep Extension 22,000 lifts Dumbbell Lunge 25,000 lifts Dumbbell Front Raise 27,000 lifts Arnold Press 2,000 lifts Dumbbell Bulgarian Split Squat 3,000 lifts Dumbbell Concentration Curl 20,000 lifts Dumbbell Pullover 1,000 lifts Lying Dumbbell Tricep Extension 10,000 lifts Dumbbell Reverse Fly 951 lifts Decline Dumbbell Bench Press 1,000 lifts Incline Dumbbell Curl 1,000 lifts Incline Dumbbell Fly 12,000 lifts

Machine

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Cable

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Exercise Comparisons

Compare dumbbell bulgarian split squat versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Bench Press Dumbbell Row Dumbbell Lateral Raise Dumbbell Hammer Curl Dumbbell Fly Dumbbell Shrug Goblet Squat Dumbbell Tricep Extension Dumbbell Lunge Dumbbell Front Raise Arnold Press Dumbbell Concentration Curl Dumbbell Pullover Lying Dumbbell Tricep Extension Dumbbell Reverse Fly Decline Dumbbell Bench Press Incline Dumbbell Curl Incline Dumbbell Fly