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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.

Good target 70 lb Intermediate at 180 lb
Next tier 102 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Dumbbell Bulgarian Split Squat

A solid (Intermediate) Dumbbell Bulgarian Split Squat for a 180 lb male is about 70 lb (0.39x bodyweight). Use the calculator below to convert your own Dumbbell Bulgarian Split Squat into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 102 lb (0.57x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Estimated Standards

How strong is your Dumbbell Bulgarian Split Squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Calves, Core, Quadriceps, Glutes, Hamstrings
Equipment Dumbbells, Bench
Standards Coverage 21 bodyweights × 5 levels

How Strong Is Your Dumbbell Bulgarian Split Squat?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 70 lbs (0.39x bodyweight) on the Dumbbell Bulgarian Split Squat ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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Share your FVCP with friends
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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Dumbbell Bulgarian Split Squat entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

70 lb Typical 1RM (Intermediate)
0.39x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Dumbbell Bulgarian Split Squat?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Dumbbell Bulgarian Split Squat Good?

A quick read on what counts as a good Dumbbell Bulgarian Split Squat at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Dumbbell Bulgarian Split Squat is about 70 lb (0.39x bodyweight). Advanced lifters hit 102 lb (0.57x), and Elite is 136 lb (0.76x).

Women (140 lb): a good (Intermediate) Dumbbell Bulgarian Split Squat is about 40 lb (0.29x bodyweight). Advanced lifters hit 59 lb (0.42x), and Elite is 81 lb (0.58x).

How Much Should You Be Able to Dumbbell Bulgarian Split Squat?

Men: a 180 lb male should lift about 70 lb at an Intermediate level (a beginner target is around 26 lb).

Women: a 140 lb female should lift about 40 lb at an Intermediate level (a beginner target is around 14 lb).

By bodyweight (men): A 150 lb lifter lifts about 60 lb, and a 220 lb lifter lifts about 83 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 65 lb, while by age 50 the Intermediate standard is about 58 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Dumbbell Bulgarian Split Squat Strength?

How Dumbbell Bulgarian Split Squat standards change across different age groups. Values represent a 1RM in lbs.

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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

What Do Dumbbell Bulgarian Split Squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. 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

Stronger than 20% of lifters. 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

Stronger than 50% of lifters. 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

Stronger than 80% of lifters. 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

Stronger than 95% of lifters. 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

  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 for Dumbbell Bulgarian Split Squat

  • 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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 2026

Is Your Dumbbell Bulgarian Split Squat Good for Your Weight?

Use this page to compare your Dumbbell Bulgarian Split Squat against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Dumbbell Bulgarian Split Squat 185 lbs for 5 reps, the calculator will estimate your max.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
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.