These are the most popular Dumbbell Bulgarian Split Squat workouts done by male lifters:
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 |
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.
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 |
These are the most popular Dumbbell Bulgarian Split Squat workouts done by male lifters:
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 |
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 |
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.
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 |
These are the most popular Dumbbell Bulgarian Split Squat workouts done by female lifters:
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 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |