Weighted Step Ups vs Bulgarian Split Squat Strength Standards
Compare your weighted step-up and Bulgarian split squat against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and what to prioritize.
For Weighted Step Ups, enter total external load and total valid reps across both legs. For Bulgarian Split Squat, enter total external load and assess the canonical per-leg set. Use controlled weighted step-ups onto one fixed box through the lead leg with total valid reps counted across both legs; use a controlled rear-foot-elevated split squat performed per leg to at least front-thigh-parallel depth and full lockout. Enter pounds or kilograms. Standards differ, so the heavier lift is not automatically the stronger one.
Weighted Step Ups vs Bulgarian Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the weighted step-up and Bulgarian split squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your weighted step-up and Bulgarian split squat.
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 Weighted Step-Up / Bulgarian Split Squat, 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 Weighted Step-Up vs Bulgarian Split Squat Standards
How to read the table: The first number is Weighted Step-Up; the second is Bulgarian Split Squat. 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 | 49 / 56 lb 22.2 / 25.4 kg | 77 / 84 lb 34.9 / 38.1 kg | 112 / 119 lb 50.8 / 54 kg | 147 / 160 lb 66.7 / 72.6 kg |
| 130 lb 59 kg | 52 / 59 lb 23.6 / 26.8 kg | 82 / 89 lb 37.2 / 40.4 kg | 118 / 126 lb 53.5 / 57.2 kg | 155 / 169 lb 70.3 / 76.7 kg |
| 140 lb 63.5 kg | 55 / 62 lb 24.9 / 28.1 kg | 86 / 93 lb 39 / 42.2 kg | 124 / 132 lb 56.2 / 59.9 kg | 163 / 178 lb 73.9 / 80.7 kg |
| 150 lb 68 kg | 57 / 65 lb 25.9 / 29.5 kg | 90 / 97 lb 40.8 / 44 kg | 130 / 138 lb 59 / 62.6 kg | 171 / 186 lb 77.6 / 84.4 kg |
| 160 lb 72.6 kg | 60 / 68 lb 27.2 / 30.8 kg | 94 / 102 lb 42.6 / 46.3 kg | 136 / 144 lb 61.7 / 65.3 kg | 178 / 194 lb 80.7 / 88 kg |
| 170 lb 77.1 kg | 62 / 71 lb 28.1 / 32.2 kg | 97 / 106 lb 44 / 48.1 kg | 141 / 150 lb 64 / 68 kg | 186 / 202 lb 84.4 / 91.6 kg |
| 180 lb 81.6 kg | 65 / 73 lb 29.5 / 33.1 kg | 101 / 110 lb 45.8 / 49.9 kg | 147 / 156 lb 66.7 / 70.8 kg | 193 / 210 lb 87.5 / 95.3 kg |
| 190 lb 86.2 kg | 67 / 76 lb 30.4 / 34.5 kg | 105 / 114 lb 47.6 / 51.7 kg | 152 / 162 lb 68.9 / 73.5 kg | 200 / 218 lb 90.7 / 98.9 kg |
| 200 lb 90.7 kg | 69 / 79 lb 31.3 / 35.8 kg | 109 / 118 lb 49.4 / 53.5 kg | 157 / 168 lb 71.2 / 76.2 kg | 207 / 226 lb 93.9 / 102.5 kg |
| 210 lb 95.3 kg | 72 / 81 lb 32.7 / 36.7 kg | 112 / 122 lb 50.8 / 55.3 kg | 162 / 173 lb 73.5 / 78.5 kg | 214 / 233 lb 97.1 / 105.7 kg |
| 220 lb 99.8 kg | 74 / 84 lb 33.6 / 38.1 kg | 116 / 126 lb 52.6 / 57.2 kg | 168 / 179 lb 76.2 / 81.2 kg | 221 / 240 lb 100.2 / 108.9 kg |
| 230 lb 104.3 kg | 76 / 86 lb 34.5 / 39 kg | 119 / 129 lb 54 / 58.5 kg | 173 / 184 lb 78.5 / 83.5 kg | 227 / 248 lb 103 / 112.5 kg |
| 240 lb 108.9 kg | 78 / 89 lb 35.4 / 40.4 kg | 123 / 133 lb 55.8 / 60.3 kg | 178 / 189 lb 80.7 / 85.7 kg | 234 / 255 lb 106.1 / 115.7 kg |
| 250 lb 113.4 kg | 80 / 91 lb 36.3 / 41.3 kg | 126 / 137 lb 57.2 / 62.1 kg | 183 / 195 lb 83 / 88.5 kg | 240 / 262 lb 108.9 / 118.8 kg |
| 260 lb 117.9 kg | 83 / 94 lb 37.6 / 42.6 kg | 129 / 141 lb 58.5 / 64 kg | 187 / 200 lb 84.8 / 90.7 kg | 247 / 269 lb 112 / 122 kg |
| 270 lb 122.5 kg | 85 / 96 lb 38.6 / 43.5 kg | 133 / 144 lb 60.3 / 65.3 kg | 192 / 205 lb 87.1 / 93 kg | 253 / 276 lb 114.8 / 125.2 kg |
| 280 lb 127 kg | 87 / 98 lb 39.5 / 44.5 kg | 136 / 148 lb 61.7 / 67.1 kg | 197 / 210 lb 89.4 / 95.3 kg | 259 / 282 lb 117.5 / 127.9 kg |
| 290 lb 131.5 kg | 89 / 101 lb 40.4 / 45.8 kg | 139 / 151 lb 63 / 68.5 kg | 201 / 215 lb 91.2 / 97.5 kg | 265 / 289 lb 120.2 / 131.1 kg |
| 300 lb 136.1 kg | 91 / 103 lb 41.3 / 46.7 kg | 142 / 155 lb 64.4 / 70.3 kg | 206 / 220 lb 93.4 / 99.8 kg | 271 / 296 lb 122.9 / 134.3 kg |
Women’s Weighted Step-Up vs Bulgarian Split Squat Standards
How to read the table: The first number is Weighted Step-Up; the second is Bulgarian Split Squat. 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 | 29 / 34 lb 13.2 / 15.4 kg | 46 / 52 lb 20.9 / 23.6 kg | 69 / 75 lb 31.3 / 34 kg | 92 / 103 lb 41.7 / 46.7 kg |
| 110 lb 49.9 kg | 31 / 37 lb 14.1 / 16.8 kg | 49 / 55 lb 22.2 / 24.9 kg | 73 / 80 lb 33.1 / 36.3 kg | 98 / 110 lb 44.5 / 49.9 kg |
| 120 lb 54.4 kg | 33 / 39 lb 15 / 17.7 kg | 52 / 59 lb 23.6 / 26.8 kg | 78 / 84 lb 35.4 / 38.1 kg | 103 / 116 lb 46.7 / 52.6 kg |
| 130 lb 59 kg | 35 / 41 lb 15.9 / 18.6 kg | 55 / 62 lb 24.9 / 28.1 kg | 82 / 89 lb 37.2 / 40.4 kg | 109 / 123 lb 49.4 / 55.8 kg |
| 140 lb 63.5 kg | 36 / 43 lb 16.3 / 19.5 kg | 57 / 65 lb 25.9 / 29.5 kg | 86 / 94 lb 39 / 42.6 kg | 115 / 129 lb 52.2 / 58.5 kg |
| 150 lb 68 kg | 38 / 45 lb 17.2 / 20.4 kg | 60 / 68 lb 27.2 / 30.8 kg | 90 / 98 lb 40.8 / 44.5 kg | 120 / 135 lb 54.4 / 61.2 kg |
| 160 lb 72.6 kg | 40 / 47 lb 18.1 / 21.3 kg | 63 / 71 lb 28.6 / 32.2 kg | 94 / 102 lb 42.6 / 46.3 kg | 125 / 141 lb 56.7 / 64 kg |
| 170 lb 77.1 kg | 41 / 49 lb 18.6 / 22.2 kg | 65 / 74 lb 29.5 / 33.6 kg | 98 / 107 lb 44.5 / 48.5 kg | 130 / 147 lb 59 / 66.7 kg |
| 180 lb 81.6 kg | 43 / 51 lb 19.5 / 23.1 kg | 68 / 77 lb 30.8 / 34.9 kg | 102 / 111 lb 46.3 / 50.3 kg | 136 / 152 lb 61.7 / 68.9 kg |
| 190 lb 86.2 kg | 44 / 53 lb 20 / 24 kg | 70 / 80 lb 31.8 / 36.3 kg | 105 / 115 lb 47.6 / 52.2 kg | 140 / 158 lb 63.5 / 71.7 kg |
| 200 lb 90.7 kg | 46 / 55 lb 20.9 / 24.9 kg | 73 / 82 lb 33.1 / 37.2 kg | 109 / 119 lb 49.4 / 54 kg | 145 / 164 lb 65.8 / 74.4 kg |
| 210 lb 95.3 kg | 48 / 56 lb 21.8 / 25.4 kg | 75 / 85 lb 34 / 38.6 kg | 113 / 123 lb 51.3 / 55.8 kg | 150 / 169 lb 68 / 76.7 kg |
| 220 lb 99.8 kg | 49 / 58 lb 22.2 / 26.3 kg | 77 / 88 lb 34.9 / 39.9 kg | 116 / 127 lb 52.6 / 57.6 kg | 155 / 174 lb 70.3 / 78.9 kg |
| 230 lb 104.3 kg | 51 / 60 lb 23.1 / 27.2 kg | 80 / 90 lb 36.3 / 40.8 kg | 120 / 130 lb 54.4 / 59 kg | 160 / 180 lb 72.6 / 81.6 kg |
| 240 lb 108.9 kg | 52 / 62 lb 23.6 / 28.1 kg | 82 / 93 lb 37.2 / 42.2 kg | 123 / 134 lb 55.8 / 60.8 kg | 164 / 185 lb 74.4 / 83.9 kg |
How Your Weighted Step Ups vs Bulgarian Split Squat 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 weighted step-up strength level
The standards use the sex-specific strength levels from the individual Weighted Step-Up 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 step up with more external load without requiring strength to increase pound for pound.
3. Find the Bulgarian split squat strength level
The Bulgarian split squat standards use the sex-specific 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 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 weighted step-up | Adjust weighted step-up targets to exact bodyweight with the two-thirds rule while preserving total external load and total reps across both legs. |
| Rate the Bulgarian split squat | Adjust per-leg Bulgarian split squat 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 Weighted Step Ups and Bulgarian Split Squat 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 Bulgarian split squat standard is higher; below zero means the weighted step-up 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.
5.9 → 11.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the weighted step-up standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the weighted step-up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +8 lb +3.7 kg | +14 lb +6.4 kg |
| 140 lb 63.5 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +8 lb +3.7 kg | +15 lb +6.8 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +8 lb +3.6 kg | +16 lb +7.3 kg |
| 170 lb 77.1 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +9 lb +4 kg | +16 lb +7.2 kg |
| 180 lb 81.6 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +17 lb +7.8 kg |
| 190 lb 86.2 kg | +9 lb +4.1 kg | +9 lb +4.1 kg | +10 lb +4.6 kg | +18 lb +8.2 kg |
| 200 lb 90.7 kg | +10 lb +4.5 kg | +9 lb +4.1 kg | +11 lb +5 kg | +19 lb +8.6 kg |
| 210 lb 95.3 kg | +9 lb +4 kg | +10 lb +4.5 kg | +11 lb +5 kg | +19 lb +8.6 kg |
| 220 lb 99.8 kg | +10 lb +4.5 kg | +10 lb +4.6 kg | +11 lb +5 kg | +19 lb +8.7 kg |
| 230 lb 104.3 kg | +10 lb +4.5 kg | +10 lb +4.5 kg | +11 lb +5 kg | +21 lb +9.5 kg |
| 240 lb 108.9 kg | +11 lb +5 kg | +10 lb +4.5 kg | +11 lb +5 kg | +21 lb +9.6 kg |
| 250 lb 113.4 kg | +11 lb +5 kg | +11 lb +4.9 kg | +12 lb +5.5 kg | +22 lb +9.9 kg |
| 260 lb 117.9 kg | +11 lb +5 kg | +12 lb +5.5 kg | +13 lb +5.9 kg | +22 lb +10 kg |
| 270 lb 122.5 kg | +11 lb +4.9 kg | +11 lb +5 kg | +13 lb +5.9 kg | +23 lb +10.4 kg |
| 280 lb 127 kg | +11 lb +5 kg | +12 lb +5.4 kg | +13 lb +5.9 kg | +23 lb +10.4 kg |
| 290 lb 131.5 kg | +12 lb +5.4 kg | +12 lb +5.5 kg | +14 lb +6.3 kg | +24 lb +10.9 kg |
| 300 lb 136.1 kg | +12 lb +5.4 kg | +13 lb +5.9 kg | +14 lb +6.4 kg | +25 lb +11.4 kg |
How Women’s Weighted Step Ups and Bulgarian Split Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
5 → 9.5 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the Bulgarian split squat standard minus the weighted step-up standard. A plus sign means the Bulgarian split squat standard is higher. A minus sign means the weighted step-up standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +5 lb +2.2 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +11 lb +5 kg |
| 110 lb 49.9 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +12 lb +5.4 kg |
| 120 lb 54.4 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +6 lb +2.7 kg | +13 lb +5.9 kg |
| 130 lb 59 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +14 lb +6.4 kg |
| 140 lb 63.5 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +14 lb +6.3 kg |
| 150 lb 68 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +15 lb +6.8 kg |
| 160 lb 72.6 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +16 lb +7.3 kg |
| 170 lb 77.1 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +9 lb +4 kg | +17 lb +7.7 kg |
| 180 lb 81.6 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +9 lb +4 kg | +16 lb +7.2 kg |
| 190 lb 86.2 kg | +9 lb +4 kg | +10 lb +4.5 kg | +10 lb +4.6 kg | +18 lb +8.2 kg |
| 200 lb 90.7 kg | +9 lb +4 kg | +9 lb +4.1 kg | +10 lb +4.6 kg | +19 lb +8.6 kg |
| 210 lb 95.3 kg | +8 lb +3.6 kg | +10 lb +4.6 kg | +10 lb +4.5 kg | +19 lb +8.7 kg |
| 220 lb 99.8 kg | +9 lb +4.1 kg | +11 lb +5 kg | +11 lb +5 kg | +19 lb +8.6 kg |
| 230 lb 104.3 kg | +9 lb +4.1 kg | +10 lb +4.5 kg | +10 lb +4.6 kg | +20 lb +9 kg |
| 240 lb 108.9 kg | +10 lb +4.5 kg | +11 lb +5 kg | +11 lb +5 kg | +21 lb +9.5 kg |
Weighted Step Ups and Bulgarian Split Squat Exercises Used by This Calculator
This calculator uses a strict weighted step-up and a loaded Bulgarian split squat assessed per leg. Use strict weighted step-ups on one fixed platform and controlled rear-foot-elevated Bulgarian split squats under each tool’s load, setup, range, lockout, and counting rules. Do not include bodyweight in entered load or substitute machine, Smith, jump, standard split-squat, assisted, push-off, bounced, reduced-height, or partial reps.
Enter total external load and count both legs combined
Use one fixed box, drive through the working leg to full standing, and descend under control. Enter total external load and total valid reps across both legs. Do not count push-off, bouncing, jumping, assistance, partial range, reduced-height, machine, or Smith reps.
Use a rear-foot-elevated split squat and enter total external load
Keep the rear foot elevated and front foot planted, descend until the front thigh reaches at least parallel, then stand to full lockout with balance and control. Enter only total external load, combining both handheld implements. Do not include bodyweight or use a standard split squat, Smith-machine variation, machine variation, partial rep, or assisted balance.
Enter one Weighted Step Ups result and one Bulgarian Split Squat set
Enter total external load and total valid reps across both legs for Weighted Step Ups. Enter total external load and strict per-leg reps for Bulgarian Split Squat. Use whole rep counts from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Weighted Step-Up — View the individual Weighted Step-Up standards and next strength-level target.
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Dumbbell Step Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Cable Step Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Step Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Step Up — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.