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Bulgarian Split Squat strength standards

What is a good Bulgarian Split Squat?

The Intermediate Bulgarian Split Squat standard is about 146 lb (0.81x bodyweight) for a 180 lb man and 77 lb for a 140 lb woman. Advanced starts around 224 lb for men and 119 lb for women. Enter your bodyweight below for your exact standard. These are estimates from the FitnessVolt standards model, not averages of what people lift in the gym.

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Bulgarian Split Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 9 32 73 131 201
120 13 40 84 146 219
130 17 47 95 160 237
140 22 55 106 173 253
150 27 63 116 187 269
160 32 70 126 199 285
170 37 77 136 212 299
180 42 85 146 224 314
190 47 92 156 236 327
200 52 99 165 247 341
210 57 106 174 258 354
220 62 113 183 269 366
230 68 120 192 279 379
240 73 127 200 290 391
250 78 134 208 300 402
260 83 140 217 309 414
270 88 147 225 319 425
280 93 153 232 328 435
290 97 159 240 338 446
300 102 165 248 347 456
310 107 172 255 355 466

The Bulgarian Split Squat standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Bulgarian Split Squat Standards by Age

How the Bulgarian Split Squat standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 27 63 115 184 264
20 31 72 132 210 302
25 32 73 135 216 310
30 32 73 135 216 310
35 32 73 135 216 310
40 32 73 135 216 310
45 30 70 128 205 294
50 28 65 120 192 276
55 26 61 111 178 255
60 24 55 102 162 233
65 22 50 92 147 211
70 19 45 82 132 189
75 17 40 74 118 169
80 16 36 66 105 151
85 14 32 59 94 135
90 13 29 53 85 122

The Bulgarian Split Squat standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Bulgarian Split Squat Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 146 lbs (0.81x bodyweight) on the Bulgarian Split Squat is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Bulgarian Split Squat Strength Levels Mean

Beginner

You are learning to hit proper depth on the Bulgarian Split Squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

You can execute the Bulgarian Split Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Your Bulgarian Split Squat technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

You have refined your Bulgarian Split Squat stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Your Bulgarian Split Squat is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your Bulgarian Split Squat

Tier-specific training recommendations to move your Bulgarian Split Squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the Bulgarian Split Squat 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a Bulgarian Split Squat variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the Bulgarian Split Squat movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your Bulgarian Split Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Bulgarian Split Squat

Primary Muscles Calves, Quadriceps, Glutes, Hamstrings
Equipment Bench
  1. Stand a few feet in front of a bench or elevated surface.
  2. Place the top of your left foot on the bench behind you, ensuring your right foot is planted firmly on the ground.
  3. Keep your torso upright and engage your core.
  4. Lower your body by bending your right knee until your thigh is parallel to the ground or slightly below.
  5. Ensure your knee does not extend past your toes and your right shin is vertical.
  6. Push through your right heel to return to the starting position.
  7. Perform the desired number of repetitions, then switch legs.

Tips

  • Keep your front knee aligned with your toes to avoid injury.
  • Maintain an upright torso throughout the movement.
  • Engage your core to help with balance.
  • Start with just your body weight to master the form before adding weight.

Where Do These Bulgarian Split Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Bulgarian Split Squat table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Bulgarian Split Squat itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Bulgarian Split Squat depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Bulgarian Split Squat after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Bulgarian Split Squat table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Compare Bulgarian Split Squat

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.