Bulgarian Split Squat vs Romanian Deadlift Strength Standards
Compare your Bulgarian split squat and Romanian deadlift against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter combined total external load for the Bulgarian split squat and total barbell weight for the Romanian deadlift. Testing: a rear-foot-elevated split squat with the front thigh reaching at least parallel, balance maintained, and the front knee and hip fully extended at the finish; a controlled Romanian deadlift from standing to a consistent depth and back to full standing. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Bulgarian Split Squat vs Romanian Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Bulgarian split squat and Romanian deadlift to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your Bulgarian split squat and Romanian deadlift.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Bulgarian Split Squat / Romanian Deadlift, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Bulgarian Split Squat vs Romanian Deadlift Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Romanian Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 56 / 98 lb 25.4 / 44.5 kg | 84 / 126 lb 38.1 / 57.2 kg | 119 / 175 lb 54 / 79.4 kg | 160 / 224 lb 72.6 / 101.6 kg |
| 130 lb 59 kg | 59 / 103 lb 26.8 / 46.7 kg | 89 / 133 lb 40.4 / 60.3 kg | 126 / 185 lb 57.2 / 83.9 kg | 169 / 236 lb 76.7 / 107 kg |
| 140 lb 63.5 kg | 62 / 109 lb 28.1 / 49.4 kg | 93 / 140 lb 42.2 / 63.5 kg | 132 / 194 lb 59.9 / 88 kg | 178 / 248 lb 80.7 / 112.5 kg |
| 150 lb 68 kg | 65 / 114 lb 29.5 / 51.7 kg | 97 / 146 lb 44 / 66.2 kg | 138 / 203 lb 62.6 / 92.1 kg | 186 / 260 lb 84.4 / 117.9 kg |
| 160 lb 72.6 kg | 68 / 119 lb 30.8 / 54 kg | 102 / 152 lb 46.3 / 68.9 kg | 144 / 212 lb 65.3 / 96.2 kg | 194 / 271 lb 88 / 122.9 kg |
| 170 lb 77.1 kg | 71 / 123 lb 32.2 / 55.8 kg | 106 / 159 lb 48.1 / 72.1 kg | 150 / 221 lb 68 / 100.2 kg | 202 / 282 lb 91.6 / 127.9 kg |
| 180 lb 81.6 kg | 73 / 128 lb 33.1 / 58.1 kg | 110 / 165 lb 49.9 / 74.8 kg | 156 / 230 lb 70.8 / 104.3 kg | 210 / 293 lb 95.3 / 132.9 kg |
| 190 lb 86.2 kg | 76 / 133 lb 34.5 / 60.3 kg | 114 / 171 lb 51.7 / 77.6 kg | 162 / 238 lb 73.5 / 108 kg | 218 / 304 lb 98.9 / 137.9 kg |
| 200 lb 90.7 kg | 79 / 138 lb 35.8 / 62.6 kg | 118 / 177 lb 53.5 / 80.3 kg | 168 / 246 lb 76.2 / 111.6 kg | 226 / 315 lb 102.5 / 142.9 kg |
| 210 lb 95.3 kg | 81 / 142 lb 36.7 / 64.4 kg | 122 / 183 lb 55.3 / 83 kg | 173 / 254 lb 78.5 / 115.2 kg | 233 / 325 lb 105.7 / 147.4 kg |
| 220 lb 99.8 kg | 84 / 147 lb 38.1 / 66.7 kg | 126 / 189 lb 57.2 / 85.7 kg | 179 / 262 lb 81.2 / 118.8 kg | 240 / 335 lb 108.9 / 152 kg |
| 230 lb 104.3 kg | 86 / 151 lb 39 / 68.5 kg | 129 / 194 lb 58.5 / 88 kg | 184 / 270 lb 83.5 / 122.5 kg | 248 / 345 lb 112.5 / 156.5 kg |
| 240 lb 108.9 kg | 89 / 155 lb 40.4 / 70.3 kg | 133 / 200 lb 60.3 / 90.7 kg | 189 / 278 lb 85.7 / 126.1 kg | 255 / 355 lb 115.7 / 161 kg |
| 250 lb 113.4 kg | 91 / 160 lb 41.3 / 72.6 kg | 137 / 205 lb 62.1 / 93 kg | 195 / 286 lb 88.5 / 129.7 kg | 262 / 365 lb 118.8 / 165.6 kg |
| 260 lb 117.9 kg | 94 / 164 lb 42.6 / 74.4 kg | 141 / 211 lb 64 / 95.7 kg | 200 / 293 lb 90.7 / 132.9 kg | 269 / 375 lb 122 / 170.1 kg |
| 270 lb 122.5 kg | 96 / 168 lb 43.5 / 76.2 kg | 144 / 216 lb 65.3 / 98 kg | 205 / 301 lb 93 / 136.5 kg | 276 / 384 lb 125.2 / 174.2 kg |
| 280 lb 127 kg | 98 / 172 lb 44.5 / 78 kg | 148 / 221 lb 67.1 / 100.2 kg | 210 / 308 lb 95.3 / 139.7 kg | 282 / 394 lb 127.9 / 178.7 kg |
| 290 lb 131.5 kg | 101 / 176 lb 45.8 / 79.8 kg | 151 / 227 lb 68.5 / 103 kg | 215 / 316 lb 97.5 / 143.3 kg | 289 / 403 lb 131.1 / 182.8 kg |
| 300 lb 136.1 kg | 103 / 180 lb 46.7 / 81.6 kg | 155 / 232 lb 70.3 / 105.2 kg | 220 / 323 lb 99.8 / 146.5 kg | 296 / 412 lb 134.3 / 186.9 kg |
Women’s Bulgarian Split Squat vs Romanian Deadlift Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Romanian Deadlift. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 34 / 57 lb 15.4 / 25.9 kg | 52 / 75 lb 23.6 / 34 kg | 75 / 103 lb 34 / 46.7 kg | 103 / 137 lb 46.7 / 62.1 kg |
| 110 lb 49.9 kg | 37 / 61 lb 16.8 / 27.7 kg | 55 / 80 lb 24.9 / 36.3 kg | 80 / 110 lb 36.3 / 49.9 kg | 110 / 146 lb 49.9 / 66.2 kg |
| 120 lb 54.4 kg | 39 / 65 lb 17.7 / 29.5 kg | 59 / 84 lb 26.8 / 38.1 kg | 84 / 116 lb 38.1 / 52.6 kg | 116 / 155 lb 52.6 / 70.3 kg |
| 130 lb 59 kg | 41 / 68 lb 18.6 / 30.8 kg | 62 / 89 lb 28.1 / 40.4 kg | 89 / 123 lb 40.4 / 55.8 kg | 123 / 164 lb 55.8 / 74.4 kg |
| 140 lb 63.5 kg | 43 / 72 lb 19.5 / 32.7 kg | 65 / 94 lb 29.5 / 42.6 kg | 94 / 129 lb 42.6 / 58.5 kg | 129 / 172 lb 58.5 / 78 kg |
| 150 lb 68 kg | 45 / 75 lb 20.4 / 34 kg | 68 / 98 lb 30.8 / 44.5 kg | 98 / 135 lb 44.5 / 61.2 kg | 135 / 180 lb 61.2 / 81.6 kg |
| 160 lb 72.6 kg | 47 / 78 lb 21.3 / 35.4 kg | 71 / 102 lb 32.2 / 46.3 kg | 102 / 141 lb 46.3 / 64 kg | 141 / 188 lb 64 / 85.3 kg |
| 170 lb 77.1 kg | 49 / 82 lb 22.2 / 37.2 kg | 74 / 107 lb 33.6 / 48.5 kg | 107 / 147 lb 48.5 / 66.7 kg | 147 / 196 lb 66.7 / 88.9 kg |
| 180 lb 81.6 kg | 51 / 85 lb 23.1 / 38.6 kg | 77 / 111 lb 34.9 / 50.3 kg | 111 / 152 lb 50.3 / 68.9 kg | 152 / 203 lb 68.9 / 92.1 kg |
| 190 lb 86.2 kg | 53 / 88 lb 24 / 39.9 kg | 80 / 115 lb 36.3 / 52.2 kg | 115 / 158 lb 52.2 / 71.7 kg | 158 / 211 lb 71.7 / 95.7 kg |
| 200 lb 90.7 kg | 55 / 91 lb 24.9 / 41.3 kg | 82 / 119 lb 37.2 / 54 kg | 119 / 164 lb 54 / 74.4 kg | 164 / 218 lb 74.4 / 98.9 kg |
| 210 lb 95.3 kg | 56 / 94 lb 25.4 / 42.6 kg | 85 / 123 lb 38.6 / 55.8 kg | 123 / 169 lb 55.8 / 76.7 kg | 169 / 225 lb 76.7 / 102.1 kg |
| 220 lb 99.8 kg | 58 / 97 lb 26.3 / 44 kg | 88 / 127 lb 39.9 / 57.6 kg | 127 / 174 lb 57.6 / 78.9 kg | 174 / 232 lb 78.9 / 105.2 kg |
| 230 lb 104.3 kg | 60 / 100 lb 27.2 / 45.4 kg | 90 / 130 lb 40.8 / 59 kg | 130 / 180 lb 59 / 81.6 kg | 180 / 239 lb 81.6 / 108.4 kg |
| 240 lb 108.9 kg | 62 / 103 lb 28.1 / 46.7 kg | 93 / 134 lb 42.2 / 60.8 kg | 134 / 185 lb 60.8 / 83.9 kg | 185 / 246 lb 83.9 / 111.6 kg |
How Your Bulgarian Split Squat vs Romanian Deadlift Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the Bulgarian split squat strength level
The Bulgarian split squat standards use the sex-specific per-leg standards from the individual Bulgarian Split Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to use more external load without requiring strength to increase pound for pound.
3. Find the Romanian deadlift strength level
The Romanian deadlift standards use the sex-specific standards from the individual Romanian deadlift tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more total weight without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the Bulgarian split squat | Adjust per-leg Bulgarian split squat targets to exact bodyweight with the two-thirds rule. |
| Rate the Romanian deadlift | Adjust Romanian deadlift targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Bulgarian Split Squat and Romanian Deadlift Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the Romanian deadlift standard is higher; below zero means the Bulgarian split squat standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
29 → 52.6 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the Bulgarian split squat standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +42 lb +19.1 kg | +42 lb +19.1 kg | +56 lb +25.4 kg | +64 lb +29 kg |
| 130 lb 59 kg | +44 lb +19.9 kg | +44 lb +19.9 kg | +59 lb +26.7 kg | +67 lb +30.3 kg |
| 140 lb 63.5 kg | +47 lb +21.3 kg | +47 lb +21.3 kg | +62 lb +28.1 kg | +70 lb +31.8 kg |
| 150 lb 68 kg | +49 lb +22.2 kg | +49 lb +22.2 kg | +65 lb +29.5 kg | +74 lb +33.5 kg |
| 160 lb 72.6 kg | +51 lb +23.2 kg | +50 lb +22.6 kg | +68 lb +30.9 kg | +77 lb +34.9 kg |
| 170 lb 77.1 kg | +52 lb +23.6 kg | +53 lb +24 kg | +71 lb +32.2 kg | +80 lb +36.3 kg |
| 180 lb 81.6 kg | +55 lb +25 kg | +55 lb +24.9 kg | +74 lb +33.5 kg | +83 lb +37.6 kg |
| 190 lb 86.2 kg | +57 lb +25.8 kg | +57 lb +25.9 kg | +76 lb +34.5 kg | +86 lb +39 kg |
| 200 lb 90.7 kg | +59 lb +26.8 kg | +59 lb +26.8 kg | +78 lb +35.4 kg | +89 lb +40.4 kg |
| 210 lb 95.3 kg | +61 lb +27.7 kg | +61 lb +27.7 kg | +81 lb +36.7 kg | +92 lb +41.7 kg |
| 220 lb 99.8 kg | +63 lb +28.6 kg | +63 lb +28.5 kg | +83 lb +37.6 kg | +95 lb +43.1 kg |
| 230 lb 104.3 kg | +65 lb +29.5 kg | +65 lb +29.5 kg | +86 lb +39 kg | +97 lb +44 kg |
| 240 lb 108.9 kg | +66 lb +29.9 kg | +67 lb +30.4 kg | +89 lb +40.4 kg | +100 lb +45.3 kg |
| 250 lb 113.4 kg | +69 lb +31.3 kg | +68 lb +30.9 kg | +91 lb +41.2 kg | +103 lb +46.8 kg |
| 260 lb 117.9 kg | +70 lb +31.8 kg | +70 lb +31.7 kg | +93 lb +42.2 kg | +106 lb +48.1 kg |
| 270 lb 122.5 kg | +72 lb +32.7 kg | +72 lb +32.7 kg | +96 lb +43.5 kg | +108 lb +49 kg |
| 280 lb 127 kg | +74 lb +33.5 kg | +73 lb +33.1 kg | +98 lb +44.4 kg | +112 lb +50.8 kg |
| 290 lb 131.5 kg | +75 lb +34 kg | +76 lb +34.5 kg | +101 lb +45.8 kg | +114 lb +51.7 kg |
| 300 lb 136.1 kg | +77 lb +34.9 kg | +77 lb +34.9 kg | +103 lb +46.7 kg | +116 lb +52.6 kg |
How Women’s Bulgarian Split Squat and Romanian Deadlift Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
15.4 → 27.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Romanian deadlift standard minus the Bulgarian split squat standard. A plus sign means the Romanian deadlift standard is higher. A minus sign means the Bulgarian split squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +23 lb +10.5 kg | +23 lb +10.4 kg | +28 lb +12.7 kg | +34 lb +15.4 kg |
| 110 lb 49.9 kg | +24 lb +10.9 kg | +25 lb +11.4 kg | +30 lb +13.6 kg | +36 lb +16.3 kg |
| 120 lb 54.4 kg | +26 lb +11.8 kg | +25 lb +11.3 kg | +32 lb +14.5 kg | +39 lb +17.7 kg |
| 130 lb 59 kg | +27 lb +12.2 kg | +27 lb +12.3 kg | +34 lb +15.4 kg | +41 lb +18.6 kg |
| 140 lb 63.5 kg | +29 lb +13.2 kg | +29 lb +13.1 kg | +35 lb +15.9 kg | +43 lb +19.5 kg |
| 150 lb 68 kg | +30 lb +13.6 kg | +30 lb +13.7 kg | +37 lb +16.7 kg | +45 lb +20.4 kg |
| 160 lb 72.6 kg | +31 lb +14.1 kg | +31 lb +14.1 kg | +39 lb +17.7 kg | +47 lb +21.3 kg |
| 170 lb 77.1 kg | +33 lb +15 kg | +33 lb +14.9 kg | +40 lb +18.2 kg | +49 lb +22.2 kg |
| 180 lb 81.6 kg | +34 lb +15.5 kg | +34 lb +15.4 kg | +41 lb +18.6 kg | +51 lb +23.2 kg |
| 190 lb 86.2 kg | +35 lb +15.9 kg | +35 lb +15.9 kg | +43 lb +19.5 kg | +53 lb +24 kg |
| 200 lb 90.7 kg | +36 lb +16.4 kg | +37 lb +16.8 kg | +45 lb +20.4 kg | +54 lb +24.5 kg |
| 210 lb 95.3 kg | +38 lb +17.2 kg | +38 lb +17.2 kg | +46 lb +20.9 kg | +56 lb +25.4 kg |
| 220 lb 99.8 kg | +39 lb +17.7 kg | +39 lb +17.7 kg | +47 lb +21.3 kg | +58 lb +26.3 kg |
| 230 lb 104.3 kg | +40 lb +18.2 kg | +40 lb +18.2 kg | +50 lb +22.6 kg | +59 lb +26.8 kg |
| 240 lb 108.9 kg | +41 lb +18.6 kg | +41 lb +18.6 kg | +51 lb +23.1 kg | +61 lb +27.7 kg |
Bulgarian Split Squat and Romanian Deadlift Exercises Used by This Calculator
This calculator uses a rear-foot-elevated Bulgarian split squat and a barbell Romanian deadlift. Do not substitute a standard split squat, Smith-machine or assisted Bulgarian split squat, conventional or stiff-leg deadlift, partial hinge, or another variation. Score the Bulgarian split squat per leg without adding bodyweight.
Use a strict Bulgarian split squat per leg
Keep the rear foot elevated and front foot planted, descend until the front thigh reaches at least parallel, and stand to full front-knee and hip extension without support. Enter combined total external load and score each leg separately. Do not enter bodyweight, a standard split squat, Smith-machine or machine variation, partial rep, or assisted-balance rep.
Use a standing-start barbell Romanian deadlift
Begin each set standing with the bar. Keep a small, consistent knee bend, push the hips back, and lower the bar close to the legs until you reach a repeatable hamstring-limited depth. Return to full standing. Do not enter a conventional deadlift, stiff-leg deadlift, partial pull, machine variation, or another hinge exercise.
Enter one recent Bulgarian split squat set and one recent Romanian deadlift set
Enter combined total external load for the Bulgarian split squat, total barbell weight for the Romanian deadlift, and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean, difficult sets that meet the per-leg squat and standing-hinge definitions shown.
Related Tools
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Romanian Deadlift — View the individual Romanian Deadlift standards and next strength-level target.
- Barbell Hip Thrust — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Good Morning — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.