Dumbbell Bulgarian Split Squat

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Quadriceps Femoris, Gluteus Maximus
Secondary Muscles	Hamstring, Adductor Muscle Group
Stabilizer Muscles	Abdominal External Oblique, Tricep Surae
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris, Gluteus Maximus

Secondary Muscles

Hamstring, Adductor Muscle Group

Stabilizer Muscles

Abdominal External Oblique, Tricep Surae

Grip Muscles

None

Dumbbell Bulgarian Split Squat Average Weight [1RM]

Level
Beg.	10 kg (22 lb)	6 kg (13 lb)
Nov.	18 kg (40 lb)	11 kg (24 lb)
Int.	30 kg (65 lb)	18 kg (39 lb)
Adv.	44 kg (97 lb)	26 kg (58 lb)
Pro	60 kg (132 lb)	36 kg (80 lb)

Level

Beg.

10 kg
(22 lb)

6 kg
(13 lb)

Nov.

18 kg
(40 lb)

11 kg
(24 lb)

Int.

30 kg
(65 lb)

18 kg
(39 lb)

Adv.

44 kg
(97 lb)

26 kg
(58 lb)

Pro

60 kg
(132 lb)

36 kg
(80 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Dumbbell Bulgarian Split Squat Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	9	18	32	49	68
100	10	20	33	51	71
110	11	21	35	53	74
120	12	22	37	55	76
130	13	24	39	57	78
140	14	25	40	59	81
150	14	26	41	61	83
160	15	27	43	62	85
170	16	28	44	64	86
180	17	29	45	65	88
190	17	30	47	67	90
200	18	31	48	68	91
210	19	32	49	70	93
220	19	33	50	71	94
230	20	33	51	72	96
240	21	34	52	73	97
250	21	35	53	74	98
260	22	36	54	75	100

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	20	33	49	68
20	12	23	38	57	78
25	13	24	39	58	80
30	13	24	39	58	80
35	13	24	39	58	80
40	13	24	39	58	80
45	12	23	37	55	76
50	11	21	35	52	71
55	10	20	32	48	66
60	10	18	29	44	60
65	9	16	27	39	54
70	8	14	24	35	49
75	7	13	21	32	43
80	6	12	19	28	39
85	6	10	17	25	35
90	5	9	15	23	31

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 35-50 Calories
Medium	🔥 50-70 Calories
Hard	🔥 70-90 Calories
Max	🔥 90-110 Calories

Intensity

Calories Burned

Easy

🔥 35-50 Calories

Medium

🔥 50-70 Calories

Hard

🔥 70-90 Calories

Max

🔥 90-110 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Dumbbell Bulgarian Split Squat

Muscles Activated

Dumbbell Bulgarian Split Squat Average Weight [1RM]

Dumbbell Bulgarian Split Squat Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Age	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
90	9	18	32	49	68
100	10	20	33	51	71
110	11	21	35	53	74
120	12	22	37	55	76
130	13	24	39	57	78
140	14	25	40	59	81
150	14	26	41	61	83
160	15	27	43	62	85
170	16	28	44	64	86
180	17	29	45	65	88
190	17	30	47	67	90
200	18	31	48	68	91
210	19	32	49	70	93
220	19	33	50	71	94
230	20	33	51	72	96
240	21	34	52	73	97
250	21	35	53	74	98
260	22	36	54	75	100

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	20	33	49	68
20	12	23	38	57	78
25	13	24	39	58	80
30	13	24	39	58	80
35	13	24	39	58	80
40	13	24	39	58	80
45	12	23	37	55	76
50	11	21	35	52	71
55	10	20	32	48	66
60	10	18	29	44	60
65	9	16	27	39	54
70	8	14	24	35	49
75	7	13	21	32	43
80	6	12	19	28	39
85	6	10	17	25	35
90	5	9	15	23	31

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Age	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
90	9	18	32	49	68
100	10	20	33	51	71
110	11	21	35	53	74
120	12	22	37	55	76
130	13	24	39	57	78
140	14	25	40	59	81
150	14	26	41	61	83
160	15	27	43	62	85
170	16	28	44	64	86
180	17	29	45	65	88
190	17	30	47	67	90
200	18	31	48	68	91
210	19	32	49	70	93
220	19	33	50	71	94
230	20	33	51	72	96
240	21	34	52	73	97
250	21	35	53	74	98
260	22	36	54	75	100

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	20	33	49	68
20	12	23	38	57	78
25	13	24	39	58	80
30	13	24	39	58	80
35	13	24	39	58	80
40	13	24	39	58	80
45	12	23	37	55	76
50	11	21	35	52	71
55	10	20	32	48	66
60	10	18	29	44	60
65	9	16	27	39	54
70	8	14	24	35	49
75	7	13	21	32	43
80	6	12	19	28	39
85	6	10	17	25	35
90	5	9	15	23	31

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Age	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
90	9	18	32	49	68
100	10	20	33	51	71
110	11	21	35	53	74
120	12	22	37	55	76
130	13	24	39	57	78
140	14	25	40	59	81
150	14	26	41	61	83
160	15	27	43	62	85
170	16	28	44	64	86
180	17	29	45	65	88
190	17	30	47	67	90
200	18	31	48	68	91
210	19	32	49	70	93
220	19	33	50	71	94
230	20	33	51	72	96
240	21	34	52	73	97
250	21	35	53	74	98
260	22	36	54	75	100

Age	Beg.	Nov.	Int.	Adv.	Pro
15	11	20	33	49	68
20	12	23	38	57	78
25	13	24	39	58	80
30	13	24	39	58	80
35	13	24	39	58	80
40	13	24	39	58	80
45	12	23	37	55	76
50	11	21	35	52	71
55	10	20	32	48	66
60	10	18	29	44	60
65	9	16	27	39	54
70	8	14	24	35	49
75	7	13	21	32	43
80	6	12	19	28	39
85	6	10	17	25	35
90	5	9	15	23	31