Split Jerk

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Deltoids, Quadriceps Femoris, Gluteus Maximus
Secondary Muscles	Tricep, Hamstring, Abdominal External Oblique
Stabilizer Muscles	Forearm Flexors, Erector Spinae
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Deltoids, Quadriceps Femoris, Gluteus Maximus

Secondary Muscles

Tricep, Hamstring, Abdominal External Oblique

Stabilizer Muscles

Forearm Flexors, Erector Spinae

Grip Muscles

Forearm Flexors

Split Jerk Average Weight [1RM]

Level
Beg.	49 kg (109 lb)	32 kg (70 lb)
Nov.	69 kg (152 lb)	43 kg (95 lb)
Int.	94 kg (207 lb)	57 kg (127 lb)
Adv.	122 kg (269 lb)	74 kg (162 lb)
Pro	152 kg (336 lb)	91 kg (201 lb)

Level

Beg.

49 kg
(109 lb)

32 kg
(70 lb)

Nov.

69 kg
(152 lb)

43 kg
(95 lb)

Int.

94 kg
(207 lb)

57 kg
(127 lb)

Adv.

122 kg
(269 lb)

74 kg
(162 lb)

Pro

152 kg
(336 lb)

91 kg
(201 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.

Split Jerk Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	62	92	130	175	224
120	70	103	143	190	240
130	79	113	155	203	256
140	87	123	166	216	270
150	95	132	177	229	284
160	103	141	188	241	298
170	111	150	198	252	311
180	118	159	208	264	323
190	125	167	218	274	335
200	132	175	227	285	347
210	139	183	236	295	358
220	146	191	245	305	368
230	153	199	253	314	379
240	159	206	262	324	389
250	166	213	270	333	399
260	172	220	278	342	409
270	178	227	285	350	418
280	184	234	293	358	427
290	190	241	300	367	436
300	195	247	307	375	445
310	201	253	315	382	453

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	92	130	176	229	286
20	106	149	201	262	327
25	109	152	207	269	336
30	109	152	207	269	336
35	109	152	207	269	336
40	109	152	207	269	336
45	103	145	196	255	318
50	97	136	184	239	299
55	89	126	170	221	276
60	82	115	155	202	252
65	74	104	140	182	228
70	66	93	126	164	205
75	59	83	113	146	183
80	53	74	101	131	164
85	47	67	90	117	147
90	43	60	81	106	132

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	51	72	99	129	162
100	55	77	105	136	169
110	59	82	110	142	176
120	63	87	115	148	183
130	67	91	120	154	189
140	70	95	125	159	195
150	74	99	129	164	200
160	77	102	133	168	206
170	80	106	137	173	211
180	83	109	141	177	215
190	85	112	145	181	220
200	88	116	148	185	224
210	91	119	152	189	228
220	93	121	155	192	232
230	96	124	158	196	236
240	98	127	161	199	240
250	100	129	164	203	243
260	103	132	167	206	247

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	59	81	108	138	171
20	68	93	123	158	196
25	70	95	127	162	201
30	70	95	127	162	201
35	70	95	127	162	201
40	70	95	127	162	201
45	66	90	120	154	190
50	62	85	113	145	179
55	57	78	104	134	165
60	52	72	95	122	151
65	47	65	86	110	136
70	42	58	77	99	122
75	38	52	69	89	109
80	34	46	62	79	98
85	30	42	55	71	88
90	27	38	50	64	79

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	🔥 30-45 Calories
Medium	🔥 45-65 Calories
Hard	🔥 65-85 Calories
Max	🔥 85-110 Calories

Intensity

Calories Burned

Easy

🔥 30-45 Calories

Medium

🔥 45-65 Calories

Hard

🔥 65-85 Calories

Max

🔥 85-110 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

Muscles Activated

Split Jerk Average Weight [1RM]

Split Jerk 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	62	92	130	175	224
120	70	103	143	190	240
130	79	113	155	203	256
140	87	123	166	216	270
150	95	132	177	229	284
160	103	141	188	241	298
170	111	150	198	252	311
180	118	159	208	264	323
190	125	167	218	274	335
200	132	175	227	285	347
210	139	183	236	295	358
220	146	191	245	305	368
230	153	199	253	314	379
240	159	206	262	324	389
250	166	213	270	333	399
260	172	220	278	342	409
270	178	227	285	350	418
280	184	234	293	358	427
290	190	241	300	367	436
300	195	247	307	375	445
310	201	253	315	382	453

Age	Beg.	Nov.	Int.	Adv.	Pro
15	92	130	176	229	286
20	106	149	201	262	327
25	109	152	207	269	336
30	109	152	207	269	336
35	109	152	207	269	336
40	109	152	207	269	336
45	103	145	196	255	318
50	97	136	184	239	299
55	89	126	170	221	276
60	82	115	155	202	252
65	74	104	140	182	228
70	66	93	126	164	205
75	59	83	113	146	183
80	53	74	101	131	164
85	47	67	90	117	147
90	43	60	81	106	132

BW	Beg.	Nov.	Int.	Adv.	Pro
90	51	72	99	129	162
100	55	77	105	136	169
110	59	82	110	142	176
120	63	87	115	148	183
130	67	91	120	154	189
140	70	95	125	159	195
150	74	99	129	164	200
160	77	102	133	168	206
170	80	106	137	173	211
180	83	109	141	177	215
190	85	112	145	181	220
200	88	116	148	185	224
210	91	119	152	189	228
220	93	121	155	192	232
230	96	124	158	196	236
240	98	127	161	199	240
250	100	129	164	203	243
260	103	132	167	206	247

Age	Beg.	Nov.	Int.	Adv.	Pro
15	59	81	108	138	171
20	68	93	123	158	196
25	70	95	127	162	201
30	70	95	127	162	201
35	70	95	127	162	201
40	70	95	127	162	201
45	66	90	120	154	190
50	62	85	113	145	179
55	57	78	104	134	165
60	52	72	95	122	151
65	47	65	86	110	136
70	42	58	77	99	122
75	38	52	69	89	109
80	34	46	62	79	98
85	30	42	55	71	88
90	27	38	50	64	79

BW	Beg.	Nov.	Int.	Adv.	Pro
110	62	92	130	175	224
120	70	103	143	190	240
130	79	113	155	203	256
140	87	123	166	216	270
150	95	132	177	229	284
160	103	141	188	241	298
170	111	150	198	252	311
180	118	159	208	264	323
190	125	167	218	274	335
200	132	175	227	285	347
210	139	183	236	295	358
220	146	191	245	305	368
230	153	199	253	314	379
240	159	206	262	324	389
250	166	213	270	333	399
260	172	220	278	342	409
270	178	227	285	350	418
280	184	234	293	358	427
290	190	241	300	367	436
300	195	247	307	375	445
310	201	253	315	382	453

Age	Beg.	Nov.	Int.	Adv.	Pro
15	92	130	176	229	286
20	106	149	201	262	327
25	109	152	207	269	336
30	109	152	207	269	336
35	109	152	207	269	336
40	109	152	207	269	336
45	103	145	196	255	318
50	97	136	184	239	299
55	89	126	170	221	276
60	82	115	155	202	252
65	74	104	140	182	228
70	66	93	126	164	205
75	59	83	113	146	183
80	53	74	101	131	164
85	47	67	90	117	147
90	43	60	81	106	132

BW	Beg.	Nov.	Int.	Adv.	Pro
90	51	72	99	129	162
100	55	77	105	136	169
110	59	82	110	142	176
120	63	87	115	148	183
130	67	91	120	154	189
140	70	95	125	159	195
150	74	99	129	164	200
160	77	102	133	168	206
170	80	106	137	173	211
180	83	109	141	177	215
190	85	112	145	181	220
200	88	116	148	185	224
210	91	119	152	189	228
220	93	121	155	192	232
230	96	124	158	196	236
240	98	127	161	199	240
250	100	129	164	203	243
260	103	132	167	206	247

Age	Beg.	Nov.	Int.	Adv.	Pro
15	59	81	108	138	171
20	68	93	123	158	196
25	70	95	127	162	201
30	70	95	127	162	201
35	70	95	127	162	201
40	70	95	127	162	201
45	66	90	120	154	190
50	62	85	113	145	179
55	57	78	104	134	165
60	52	72	95	122	151
65	47	65	86	110	136
70	42	58	77	99	122
75	38	52	69	89	109
80	34	46	62	79	98
85	30	42	55	71	88
90	27	38	50	64	79

BW	Beg.	Nov.	Int.	Adv.	Pro
110	62	92	130	175	224
120	70	103	143	190	240
130	79	113	155	203	256
140	87	123	166	216	270
150	95	132	177	229	284
160	103	141	188	241	298
170	111	150	198	252	311
180	118	159	208	264	323
190	125	167	218	274	335
200	132	175	227	285	347
210	139	183	236	295	358
220	146	191	245	305	368
230	153	199	253	314	379
240	159	206	262	324	389
250	166	213	270	333	399
260	172	220	278	342	409
270	178	227	285	350	418
280	184	234	293	358	427
290	190	241	300	367	436
300	195	247	307	375	445
310	201	253	315	382	453

Age	Beg.	Nov.	Int.	Adv.	Pro
15	92	130	176	229	286
20	106	149	201	262	327
25	109	152	207	269	336
30	109	152	207	269	336
35	109	152	207	269	336
40	109	152	207	269	336
45	103	145	196	255	318
50	97	136	184	239	299
55	89	126	170	221	276
60	82	115	155	202	252
65	74	104	140	182	228
70	66	93	126	164	205
75	59	83	113	146	183
80	53	74	101	131	164
85	47	67	90	117	147
90	43	60	81	106	132

BW	Beg.	Nov.	Int.	Adv.	Pro
90	51	72	99	129	162
100	55	77	105	136	169
110	59	82	110	142	176
120	63	87	115	148	183
130	67	91	120	154	189
140	70	95	125	159	195
150	74	99	129	164	200
160	77	102	133	168	206
170	80	106	137	173	211
180	83	109	141	177	215
190	85	112	145	181	220
200	88	116	148	185	224
210	91	119	152	189	228
220	93	121	155	192	232
230	96	124	158	196	236
240	98	127	161	199	240
250	100	129	164	203	243
260	103	132	167	206	247

Age	Beg.	Nov.	Int.	Adv.	Pro
15	59	81	108	138	171
20	68	93	123	158	196
25	70	95	127	162	201
30	70	95	127	162	201
35	70	95	127	162	201
40	70	95	127	162	201
45	66	90	120	154	190
50	62	85	113	145	179
55	57	78	104	134	165
60	52	72	95	122	151
65	47	65	86	110	136
70	42	58	77	99	122
75	38	52	69	89	109
80	34	46	62	79	98
85	30	42	55	71	88
90	27	38	50	64	79