Bulgarian Split Squat vs Barbell Deadlift Strength Standards
Compare your Bulgarian split squat and barbell deadlift against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use 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 and a conventional deadlift from the floor to full lockout. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Bulgarian Split Squat vs Barbell Deadlift Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Bulgarian split squat and barbell 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 barbell 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 / Barbell 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 Barbell Deadlift Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Barbell 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 / 252 lb 25.4 / 114.3 kg | 84 / 322 lb 38.1 / 146.1 kg | 119 / 371 lb 54 / 168.3 kg | 160 / 420 lb 72.6 / 190.5 kg |
| 130 lb 59 kg | 59 / 266 lb 26.8 / 120.7 kg | 89 / 339 lb 40.4 / 153.8 kg | 126 / 391 lb 57.2 / 177.4 kg | 169 / 443 lb 76.7 / 200.9 kg |
| 140 lb 63.5 kg | 62 / 279 lb 28.1 / 126.6 kg | 93 / 357 lb 42.2 / 161.9 kg | 132 / 411 lb 59.9 / 186.4 kg | 178 / 465 lb 80.7 / 210.9 kg |
| 150 lb 68 kg | 65 / 292 lb 29.5 / 132.4 kg | 97 / 373 lb 44 / 169.2 kg | 138 / 431 lb 62.6 / 195.5 kg | 186 / 487 lb 84.4 / 220.9 kg |
| 160 lb 72.6 kg | 68 / 305 lb 30.8 / 138.3 kg | 102 / 390 lb 46.3 / 176.9 kg | 144 / 449 lb 65.3 / 203.7 kg | 194 / 508 lb 88 / 230.4 kg |
| 170 lb 77.1 kg | 71 / 318 lb 32.2 / 144.2 kg | 106 / 406 lb 48.1 / 184.2 kg | 150 / 468 lb 68 / 212.3 kg | 202 / 529 lb 91.6 / 240 kg |
| 180 lb 81.6 kg | 73 / 330 lb 33.1 / 149.7 kg | 110 / 422 lb 49.9 / 191.4 kg | 156 / 486 lb 70.8 / 220.4 kg | 210 / 550 lb 95.3 / 249.5 kg |
| 190 lb 86.2 kg | 76 / 342 lb 34.5 / 155.1 kg | 114 / 437 lb 51.7 / 198.2 kg | 162 / 504 lb 73.5 / 228.6 kg | 218 / 570 lb 98.9 / 258.5 kg |
| 200 lb 90.7 kg | 79 / 354 lb 35.8 / 160.6 kg | 118 / 452 lb 53.5 / 205 kg | 168 / 522 lb 76.2 / 236.8 kg | 226 / 590 lb 102.5 / 267.6 kg |
| 210 lb 95.3 kg | 81 / 366 lb 36.7 / 166 kg | 122 / 467 lb 55.3 / 211.8 kg | 173 / 539 lb 78.5 / 244.5 kg | 233 / 609 lb 105.7 / 276.2 kg |
| 220 lb 99.8 kg | 84 / 377 lb 38.1 / 171 kg | 126 / 482 lb 57.2 / 218.6 kg | 179 / 556 lb 81.2 / 252.2 kg | 240 / 629 lb 108.9 / 285.3 kg |
| 230 lb 104.3 kg | 86 / 388 lb 39 / 176 kg | 129 / 496 lb 58.5 / 225 kg | 184 / 572 lb 83.5 / 259.5 kg | 248 / 647 lb 112.5 / 293.5 kg |
| 240 lb 108.9 kg | 89 / 400 lb 40.4 / 181.4 kg | 133 / 511 lb 60.3 / 231.8 kg | 189 / 589 lb 85.7 / 267.2 kg | 255 / 666 lb 115.7 / 302.1 kg |
| 250 lb 113.4 kg | 91 / 411 lb 41.3 / 186.4 kg | 137 / 525 lb 62.1 / 238.1 kg | 195 / 605 lb 88.5 / 274.4 kg | 262 / 684 lb 118.8 / 310.3 kg |
| 260 lb 117.9 kg | 94 / 422 lb 42.6 / 191.4 kg | 141 / 539 lb 64 / 244.5 kg | 200 / 621 lb 90.7 / 281.7 kg | 269 / 703 lb 122 / 318.9 kg |
| 270 lb 122.5 kg | 96 / 432 lb 43.5 / 196 kg | 144 / 552 lb 65.3 / 250.4 kg | 205 / 637 lb 93 / 288.9 kg | 276 / 720 lb 125.2 / 326.6 kg |
| 280 lb 127 kg | 98 / 443 lb 44.5 / 200.9 kg | 148 / 566 lb 67.1 / 256.7 kg | 210 / 653 lb 95.3 / 296.2 kg | 282 / 738 lb 127.9 / 334.8 kg |
| 290 lb 131.5 kg | 101 / 453 lb 45.8 / 205.5 kg | 151 / 579 lb 68.5 / 262.6 kg | 215 / 668 lb 97.5 / 303 kg | 289 / 756 lb 131.1 / 342.9 kg |
| 300 lb 136.1 kg | 103 / 464 lb 46.7 / 210.5 kg | 155 / 593 lb 70.3 / 269 kg | 220 / 683 lb 99.8 / 309.8 kg | 296 / 773 lb 134.3 / 350.6 kg |
Women’s Bulgarian Split Squat vs Barbell Deadlift Standards
How to read the table: The first number is Bulgarian Split Squat; the second is Barbell 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 / 149 lb 15.4 / 67.6 kg | 52 / 201 lb 23.6 / 91.2 kg | 75 / 240 lb 34 / 108.9 kg | 103 / 275 lb 46.7 / 124.7 kg |
| 110 lb 49.9 kg | 37 / 159 lb 16.8 / 72.1 kg | 55 / 214 lb 24.9 / 97.1 kg | 80 / 256 lb 36.3 / 116.1 kg | 110 / 293 lb 49.9 / 132.9 kg |
| 120 lb 54.4 kg | 39 / 168 lb 17.7 / 76.2 kg | 59 / 227 lb 26.8 / 103 kg | 84 / 271 lb 38.1 / 122.9 kg | 116 / 310 lb 52.6 / 140.6 kg |
| 130 lb 59 kg | 41 / 177 lb 18.6 / 80.3 kg | 62 / 239 lb 28.1 / 108.4 kg | 89 / 286 lb 40.4 / 129.7 kg | 123 / 327 lb 55.8 / 148.3 kg |
| 140 lb 63.5 kg | 43 / 186 lb 19.5 / 84.4 kg | 65 / 251 lb 29.5 / 113.9 kg | 94 / 301 lb 42.6 / 136.5 kg | 129 / 344 lb 58.5 / 156 kg |
| 150 lb 68 kg | 45 / 195 lb 20.4 / 88.5 kg | 68 / 263 lb 30.8 / 119.3 kg | 98 / 315 lb 44.5 / 142.9 kg | 135 / 360 lb 61.2 / 163.3 kg |
| 160 lb 72.6 kg | 47 / 204 lb 21.3 / 92.5 kg | 71 / 275 lb 32.2 / 124.7 kg | 102 / 329 lb 46.3 / 149.2 kg | 141 / 376 lb 64 / 170.6 kg |
| 170 lb 77.1 kg | 49 / 212 lb 22.2 / 96.2 kg | 74 / 286 lb 33.6 / 129.7 kg | 107 / 342 lb 48.5 / 155.1 kg | 147 / 391 lb 66.7 / 177.4 kg |
| 180 lb 81.6 kg | 51 / 220 lb 23.1 / 99.8 kg | 77 / 297 lb 34.9 / 134.7 kg | 111 / 356 lb 50.3 / 161.5 kg | 152 / 407 lb 68.9 / 184.6 kg |
| 190 lb 86.2 kg | 53 / 228 lb 24 / 103.4 kg | 80 / 308 lb 36.3 / 139.7 kg | 115 / 369 lb 52.2 / 167.4 kg | 158 / 421 lb 71.7 / 191 kg |
| 200 lb 90.7 kg | 55 / 236 lb 24.9 / 107 kg | 82 / 319 lb 37.2 / 144.7 kg | 119 / 382 lb 54 / 173.3 kg | 164 / 436 lb 74.4 / 197.8 kg |
| 210 lb 95.3 kg | 56 / 244 lb 25.4 / 110.7 kg | 85 / 329 lb 38.6 / 149.2 kg | 123 / 394 lb 55.8 / 178.7 kg | 169 / 451 lb 76.7 / 204.6 kg |
| 220 lb 99.8 kg | 58 / 252 lb 26.3 / 114.3 kg | 88 / 340 lb 39.9 / 154.2 kg | 127 / 407 lb 57.6 / 184.6 kg | 174 / 465 lb 78.9 / 210.9 kg |
| 230 lb 104.3 kg | 60 / 259 lb 27.2 / 117.5 kg | 90 / 350 lb 40.8 / 158.8 kg | 130 / 419 lb 59 / 190.1 kg | 180 / 479 lb 81.6 / 217.3 kg |
| 240 lb 108.9 kg | 62 / 267 lb 28.1 / 121.1 kg | 93 / 360 lb 42.2 / 163.3 kg | 134 / 431 lb 60.8 / 195.5 kg | 185 / 492 lb 83.9 / 223.2 kg |
How Your Bulgarian Split Squat vs Barbell 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 barbell deadlift strength level
The deadlift data uses lifters ages 18–39. 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 barbell deadlift | Adjust barbell 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 Barbell 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 barbell 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.
117.9 → 216.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the Bulgarian split squat standard. A plus sign means the barbell 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 | +196 lb +88.9 kg | +238 lb +108 kg | +252 lb +114.3 kg | +260 lb +117.9 kg |
| 130 lb 59 kg | +207 lb +93.9 kg | +250 lb +113.4 kg | +265 lb +120.2 kg | +274 lb +124.2 kg |
| 140 lb 63.5 kg | +217 lb +98.5 kg | +264 lb +119.7 kg | +279 lb +126.5 kg | +287 lb +130.2 kg |
| 150 lb 68 kg | +227 lb +102.9 kg | +276 lb +125.2 kg | +293 lb +132.9 kg | +301 lb +136.5 kg |
| 160 lb 72.6 kg | +237 lb +107.5 kg | +288 lb +130.6 kg | +305 lb +138.4 kg | +314 lb +142.4 kg |
| 170 lb 77.1 kg | +247 lb +112 kg | +300 lb +136.1 kg | +318 lb +144.3 kg | +327 lb +148.4 kg |
| 180 lb 81.6 kg | +257 lb +116.6 kg | +312 lb +141.5 kg | +330 lb +149.6 kg | +340 lb +154.2 kg |
| 190 lb 86.2 kg | +266 lb +120.6 kg | +323 lb +146.5 kg | +342 lb +155.1 kg | +352 lb +159.6 kg |
| 200 lb 90.7 kg | +275 lb +124.8 kg | +334 lb +151.5 kg | +354 lb +160.6 kg | +364 lb +165.1 kg |
| 210 lb 95.3 kg | +285 lb +129.3 kg | +345 lb +156.5 kg | +366 lb +166 kg | +376 lb +170.5 kg |
| 220 lb 99.8 kg | +293 lb +132.9 kg | +356 lb +161.4 kg | +377 lb +171 kg | +389 lb +176.4 kg |
| 230 lb 104.3 kg | +302 lb +137 kg | +367 lb +166.5 kg | +388 lb +176 kg | +399 lb +181 kg |
| 240 lb 108.9 kg | +311 lb +141 kg | +378 lb +171.5 kg | +400 lb +181.5 kg | +411 lb +186.4 kg |
| 250 lb 113.4 kg | +320 lb +145.1 kg | +388 lb +176 kg | +410 lb +185.9 kg | +422 lb +191.5 kg |
| 260 lb 117.9 kg | +328 lb +148.8 kg | +398 lb +180.5 kg | +421 lb +191 kg | +434 lb +196.9 kg |
| 270 lb 122.5 kg | +336 lb +152.5 kg | +408 lb +185.1 kg | +432 lb +195.9 kg | +444 lb +201.4 kg |
| 280 lb 127 kg | +345 lb +156.4 kg | +418 lb +189.6 kg | +443 lb +200.9 kg | +456 lb +206.9 kg |
| 290 lb 131.5 kg | +352 lb +159.7 kg | +428 lb +194.1 kg | +453 lb +205.5 kg | +467 lb +211.8 kg |
| 300 lb 136.1 kg | +361 lb +163.8 kg | +438 lb +198.7 kg | +463 lb +210 kg | +477 lb +216.3 kg |
How Women’s Bulgarian Split Squat and Barbell 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.
78 → 139.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell deadlift standard minus the Bulgarian split squat standard. A plus sign means the barbell 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 | +115 lb +52.2 kg | +149 lb +67.6 kg | +165 lb +74.9 kg | +172 lb +78 kg |
| 110 lb 49.9 kg | +122 lb +55.3 kg | +159 lb +72.2 kg | +176 lb +79.8 kg | +183 lb +83 kg |
| 120 lb 54.4 kg | +129 lb +58.5 kg | +168 lb +76.2 kg | +187 lb +84.8 kg | +194 lb +88 kg |
| 130 lb 59 kg | +136 lb +61.7 kg | +177 lb +80.3 kg | +197 lb +89.3 kg | +204 lb +92.5 kg |
| 140 lb 63.5 kg | +143 lb +64.9 kg | +186 lb +84.4 kg | +207 lb +93.9 kg | +215 lb +97.5 kg |
| 150 lb 68 kg | +150 lb +68.1 kg | +195 lb +88.5 kg | +217 lb +98.4 kg | +225 lb +102.1 kg |
| 160 lb 72.6 kg | +157 lb +71.2 kg | +204 lb +92.5 kg | +227 lb +102.9 kg | +235 lb +106.6 kg |
| 170 lb 77.1 kg | +163 lb +74 kg | +212 lb +96.1 kg | +235 lb +106.6 kg | +244 lb +110.7 kg |
| 180 lb 81.6 kg | +169 lb +76.7 kg | +220 lb +99.8 kg | +245 lb +111.2 kg | +255 lb +115.7 kg |
| 190 lb 86.2 kg | +175 lb +79.4 kg | +228 lb +103.4 kg | +254 lb +115.2 kg | +263 lb +119.3 kg |
| 200 lb 90.7 kg | +181 lb +82.1 kg | +237 lb +107.5 kg | +263 lb +119.3 kg | +272 lb +123.4 kg |
| 210 lb 95.3 kg | +188 lb +85.3 kg | +244 lb +110.6 kg | +271 lb +122.9 kg | +282 lb +127.9 kg |
| 220 lb 99.8 kg | +194 lb +88 kg | +252 lb +114.3 kg | +280 lb +127 kg | +291 lb +132 kg |
| 230 lb 104.3 kg | +199 lb +90.3 kg | +260 lb +118 kg | +289 lb +131.1 kg | +299 lb +135.7 kg |
| 240 lb 108.9 kg | +205 lb +93 kg | +267 lb +121.1 kg | +297 lb +134.7 kg | +307 lb +139.3 kg |
Bulgarian Split Squat and Barbell Deadlift Exercises Used by This Calculator
This calculator uses a rear-foot-elevated Bulgarian split squat and a conventional barbell deadlift. Use strict canonical Bulgarian Split Squat and Barbell Deadlift tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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 conventional barbell deadlift from the floor
Start every rep with the bar motionless on the floor and finish standing with the hips and knees straight. Do not bounce the bar, use touch-and-go reps, hitch it up the thighs, or enter a rack pull, block pull, trap-bar deadlift, Romanian deadlift, machine variation, or equipped result.
Enter one recent Bulgarian Split Squat result and one recent Barbell Deadlift result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Bulgarian Split Squat (Per Leg, Raw) — View the individual Bulgarian Split Squat standards and next strength-level target.
- Barbell Deadlift — View the individual Barbell Deadlift standards and next strength-level target.
- Barbell Clean And Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Clean And Press (Barbell) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.