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 262,323 lifts by Strength Level users
Dumbbell Bulgarian Split Squat

Male Dumbbell Bulgarian Split Squat Standards (kg)

Entire Community

Strength LevelWeight
Beginner10 kg
Novice18 kg
Intermediate30 kg
Advanced44 kg
Elite60 kg
Strength LevelBodyweight Ratio
Beginner0.15x
Novice0.25x
Intermediate0.40x
Advanced0.60x
Elite0.80x

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

BWBeg.Nov.Int.Adv.Elite
50511203145
55613223448
60714243751
65816263954
70917284156
751019304359
801220314561
851321334763
901423354966
951424365168
1001525385370
1051626395572
1101727415674
1151829425876
1201930435977
1252031456179
1302132466281
1352233476482
1402234486584
AgeBeg.Nov.Int.Adv.Elite
15815253751
201018294358
251018304460
301018304460
351018304460
401018304460
45917284257
50916263953
55815243649
60714223345
65712203041
70611182737
75510162433
8059142129
8548131926
9047121724

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 LevelWeight
Beginner6 kg
Novice11 kg
Intermediate18 kg
Advanced26 kg
Elite36 kg
Strength LevelBodyweight Ratio
Beginner0.10x
Novice0.20x
Intermediate0.30x
Advanced0.45x
Elite0.60x

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

BWBeg.Nov.Int.Adv.Elite
4048142231
4549152332
50510162433
55510172535
60611182636
65611182737
70712192838
75712202939
80713202940
85813213040
90814223141
95914223242
100915233243
105915233343
110916243344
1151016243445
1201016253445
AgeBeg.Nov.Int.Adv.Elite
1559152231
20610172635
25611182636
30611182636
35611182636
40611182636
45510172534
50510162332
5559152230
6048132027
6547121825
7047111622
7536101420
803591318
853581216
902471014

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.