Dumbbell Split Squat

Also known as: Bulgarian Split Squat, Dumbbell Squat, Dumbbell Bulgarian Split Squat

Progression Highlights

Starting Suggestions

Steady Opener30 lbs

Match your last starting set to groove technique.

  • • Last top set: 60 lbs × 7 reps.
  • • 50% of Modern Era PR.
Progression Push32 lbs

Nudge the load forward while staying crisp.

  • • 53% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendDOWN · -9.3%
Days Since Last Session6
% of Modern Era PR100.0%
Days Since PR6

Recent Workouts

LastNov 24(6d ago)
30→60 lbs
4 sets · 43 reps · 1,860 vol
-1Nov 17(13d ago)
30→35 lbs
2 sets · 24 reps · 780 vol
-2Oct 4(57d ago)
40→40 lbs
1 set · 12 reps · 480 vol
-3Sep 29(62d ago)
40→55 lbs
4 sets · 48 reps · 2,400 vol
-4Sep 25(66d ago)
35→55 lbs
4 sets · 46 reps · 2,050 vol

PR Progression (Modern Era)

60 lbNov 24(6d ago)
1 set7 reps420 vol
55 lbSep 29(62d ago)
2 sets24 reps1,320 vol
55 lbSep 25(66d ago)
1 set10 reps550 vol
50 lbSep 22(69d ago)
2 sets24 reps1,200 vol
50 lbSep 19(72d ago)
1 set12 reps600 vol
50 lbApr 16, 2021(1689d ago)
1 set10 reps500 vol

Rep Range Records

1RM77 lbs · 12 repsSep 29 (62d ago)(from 55 lbs)
3RM20 lbs · 4 repsMar 29, 2024 (611d ago)
5RM40 lbs · 5 repsAug 30 (92d ago)
8RM30 lbs · 8 repsJan 28 (306d ago)
10RM55 lbs · 10 repsSep 25 (66d ago)
12RM55 lbs · 12 repsSep 29 (62d ago)

Frequently Paired

  1. 1.
    Cable Serratus Jab
    25% of sessions
  2. 2.
    Seated Calf Extension
    38% of sessions
  3. 3.
    Russian Twist
    25% of sessions
  4. 4.
    Plate Around the Worlds
    19% of sessions
  5. 5.
    Cable Hip Abduction
    13% of sessions
  6. 6.
    Kitty Cat Curl
    13% of sessions
  7. 7.
    Cable Pallof Press
    6% of sessions
  8. 8.
    Cable Torso Rotation
    6% of sessions
  9. 9.
    Dumbbell Deadlift
    6% of sessions
  10. 10.
    Kettlebell Lunge
    6% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)60 lbsM11-24(6 days ago)2025-11-24
(60 days)60 lbsM11-24(6 days ago)2025-11-24
(90 days)60 lbsM11-24(6 days ago)2025-11-24
(180 days)60 lbsM11-24(6 days ago)2025-11-24
(365 days)60 lbsM11-24(6 days ago)2025-11-24
(Modern Era)60 lbsM11-24(6 days ago)2025-11-24
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Dumbbell
Avg. Weight Lifted
32.4
Avg. Improvement
0.91
Highest Weight (Modern Era)
60 lbs 2025-11-24
Latest Weight
60 lbs 2025-11-24
Lowest Weight
10 lbs 2024-03-29
Days
16
Sets
55
Highest Volume (Modern Era)
660 2025-09-29
Reps avg. improvement
0.29

Workout History

M11-244 sets
30 lb
12 Reps
40 lb
12 Reps
50 lb
12 Reps
⭐ME60 lb
7 Reps
PR: 60 (6 days ago) [100%]
M11-172 sets
30 lb
12 Reps
35 lb
12 Reps
PR: 60 (6 days ago) [58%]
Grip hurts after doing heavy wrist curls
S10-41 sets
40 lb
12 Reps
PR: 60 (6 days ago) [67%]
Knees pretty sore from yesterdays workout
Tired today
M9-294 sets
40 lb
12 Reps
50 lb
12 Reps
⭐ME55 lb
12 Reps
55 lb
12 Reps
PR: 60 (6 days ago) [92%]
R9-254 sets
35 lb
12 Reps
40 lb
12 Reps
50 lb
12 Reps
⭐ME55 lb
10 Reps
PR: 60 (6 days ago) [92%]
M9-224 sets
30 lb
12 Reps
40 lb
12 Reps
50 lb
12 Reps
50 lb
12 Reps
PR: 60 (6 days ago) [83%]