Dumbbell Bulgarian Split Squat

Dumbbell Bulgarian Split Squat Standards

Measured in kg

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 225,572 lifts by Strength Level users
Dumbbell Bulgarian Split Squat

Male Dumbbell Bulgarian Split Squat Standards (kg)

Entire Community

Strength Level Weight
Beginner 10 kg
Novice 18 kg
Intermediate 30 kg
Advanced 44 kg
Elite 60 kg
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? (kg)

What is the average Dumbbell Bulgarian Split Squat? The average Dumbbell Bulgarian Split Squat weight for a male lifter is 30 kg (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 10 kg (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
50 5 11 20 31 45
55 6 13 22 34 48
60 7 14 24 37 51
65 8 16 26 39 54
70 9 17 28 41 56
75 10 19 30 43 59
80 12 20 31 45 61
85 13 21 33 47 63
90 14 23 35 49 66
95 14 24 36 51 68
100 15 25 38 53 70
105 16 26 39 55 72
110 17 27 41 56 74
115 18 29 42 58 76
120 19 30 43 59 77
125 20 31 45 61 79
130 21 32 46 62 81
135 22 33 47 64 82
140 22 34 48 65 84
Age Beg. Nov. Int. Adv. Elite
15 8 15 25 37 51
20 10 18 29 43 58
25 10 18 30 44 60
30 10 18 30 44 60
35 10 18 30 44 60
40 10 18 30 44 60
45 9 17 28 42 57
50 9 16 26 39 53
55 8 15 24 36 49
60 7 14 22 33 45
65 7 12 20 30 41
70 6 11 18 27 37
75 5 10 16 24 33
80 5 9 14 21 29
85 4 8 13 19 26
90 4 7 12 17 24

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%

Calculate Your Strength Level

kg
kg
years old

Female Dumbbell Bulgarian Split Squat Standards (kg)

Entire Community

Strength Level Weight
Beginner 6 kg
Novice 11 kg
Intermediate 18 kg
Advanced 26 kg
Elite 36 kg
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? (kg)

What is the average Dumbbell Bulgarian Split Squat? The average Dumbbell Bulgarian Split Squat weight for a female lifter is 18 kg (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 6 kg (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
40 4 8 14 22 31
45 4 9 15 23 32
50 5 10 16 24 33
55 5 10 17 25 35
60 6 11 18 26 36
65 6 11 18 27 37
70 7 12 19 28 38
75 7 12 20 29 39
80 7 13 20 29 40
85 8 13 21 30 40
90 8 14 22 31 41
95 9 14 22 32 42
100 9 15 23 32 43
105 9 15 23 33 43
110 9 16 24 33 44
115 10 16 24 34 45
120 10 16 25 34 45
Age Beg. Nov. Int. Adv. Elite
15 5 9 15 22 31
20 6 10 17 26 35
25 6 11 18 26 36
30 6 11 18 26 36
35 6 11 18 26 36
40 6 11 18 26 36
45 5 10 17 25 34
50 5 10 16 23 32
55 5 9 15 22 30
60 4 8 13 20 27
65 4 7 12 18 25
70 4 7 11 16 22
75 3 6 10 14 20
80 3 5 9 13 18
85 3 5 8 12 16
90 2 4 7 10 14

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%

Calculate Your Strength Level

kg
kg
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.