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Dumbbell Bulgarian Split Squat strength standards

What is a good Dumbbell Bulgarian Split Squat?

For a 180 lb male, an Intermediate Dumbbell Bulgarian Split Squat is about 70 lb (0.39x bodyweight). Advanced starts around 102 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Dumbbell 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 11 25 44 69 99
120 13 28 48 75 105
130 16 31 52 80 111
140 18 34 56 84 116
150 20 37 60 89 122
160 22 40 64 93 127
170 24 42 67 97 132
180 26 45 70 102 136
190 28 48 74 105 141
200 30 50 77 109 145
210 32 53 80 113 150
220 34 55 83 116 154
230 36 58 86 120 158
240 38 60 89 123 161
250 39 62 91 126 165
260 41 64 94 130 169
270 43 67 97 133 172
280 45 69 99 136 176
290 46 71 102 139 179
300 48 73 104 142 182
310 50 75 107 144 185

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

Dumbbell Bulgarian Split Squat Standards by Age

How the Dumbbell 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 19 34 56 82 113
20 21 39 64 94 129
25 22 40 65 97 132
30 22 40 65 97 132
35 22 40 65 97 132
40 22 40 65 97 132
45 21 38 62 92 125
50 19 36 58 86 118
55 18 33 54 80 109
60 16 30 49 73 99
65 15 27 44 66 90
70 13 24 40 59 81
75 12 22 36 53 72
80 11 20 32 47 64
85 10 18 29 42 58
90 9 16 26 38 52

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

Check Your Dumbbell 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 70 lbs (0.39x bodyweight) on the Dumbbell 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 Dumbbell Bulgarian Split Squat Strength Levels Mean

Beginner

You are learning to hit proper depth on the Dumbbell 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 Dumbbell 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 Dumbbell 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 Dumbbell 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 Dumbbell 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 Dumbbell Bulgarian Split Squat

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

Beginner → Novice Building Your Foundation
  • Train the Dumbbell 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 Dumbbell 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 Dumbbell 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 Dumbbell Bulgarian Split Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Dumbbell Bulgarian Split Squat

Primary Muscles Calves, Core, Quadriceps, Glutes, Hamstrings
Equipment Dumbbells, Bench
  1. Start by standing a few feet in front of a bench, holding a dumbbell in each hand with your arms at your sides.
  2. Extend one leg back and rest the top of your foot on the bench behind you.
  3. Engage your core and keep your chest up as you lower your body by bending your front knee, ensuring your front knee does not go past your toes.
  4. Lower until your front thigh is parallel to the ground and your back knee is close to the floor.
  5. Press through your front heel to return to the starting position.
  6. Complete the desired number of reps on one side before switching to the other leg.
  7. Inhale as you lower your body and exhale as you press back up.

Tips

  • Keep your chest up and back straight throughout the movement.
  • Ensure your front knee aligns with your toes to avoid unnecessary stress on the knee joint.
  • Start with lighter weights to master the form before progressing to heavier dumbbells.
  • Maintain a controlled movement to engage the muscles fully and reduce the risk of injury.

Where Do These Dumbbell Bulgarian Split Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Dumbbell Bulgarian Split Squat table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Dumbbell 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" Dumbbell 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 Dumbbell 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 Dumbbell 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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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.