Dumbbell Split Squat

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

Progression Highlights

Starting Suggestions

Primer Sets45 lbs

Ease back in after 12 days away.

  • • Last session opened with 3 sets.
  • • 56% of Modern Era PR.
Steady Opener50 lbs

Match your last starting set to groove technique.

  • • Last top set: 70 lbs × 12 reps.
  • • 63% of Modern Era PR.
Progression Push52.5 lbs

Nudge the load forward while staying crisp.

  • • 66% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendUP · 16.1%
Days Since Last Session12
% of Modern Era PR87.5%
Days Since PR17

Recent Workouts

LastJan 3(12d ago)
50→70 lbs
3 sets · 36 reps · 2,160 vol
-1Dec 29, 2025(17d ago)
50→80 lbs
4 sets · 42 reps · 2,640 vol
-2Dec 19, 2025(27d ago)
40→70 lbs
4 sets · 46 reps · 2,500 vol
-3Dec 7, 2025(39d ago)
35→60 lbs
4 sets · 48 reps · 2,220 vol
-4Nov 24, 2025(52d ago)
30→60 lbs
4 sets · 43 reps · 1,860 vol

PR Progression (Modern Era)

80 lbDec 29, 2025(17d ago)
1 set6 reps480 vol
70 lbDec 19, 2025(27d ago)
1 set10 reps700 vol
60 lbDec 7, 2025(39d ago)
1 set12 reps720 vol
60 lbNov 24, 2025(52d ago)
1 set7 reps420 vol
55 lbSep 29, 2025(108d ago)
2 sets24 reps1,320 vol
55 lbSep 25, 2025(112d ago)
1 set10 reps550 vol

Rep Range Records

1RM98 lbs · 12 repsDec 29, 2025 (17d ago)(from 70 lbs)
3RM20 lbs · 4 repsMar 29, 2024 (656d ago)
5RM80 lbs · 6 repsDec 29, 2025 (17d ago)
8RM30 lbs · 8 repsJan 28, 2025 (352d ago)
10RM70 lbs · 10 repsDec 19, 2025 (27d ago)
12RM70 lbs · 12 repsDec 29, 2025 (17d ago)

Frequently Paired

  1. 1.
    Cable Serratus Jab
    25% of sessions
  2. 2.
    Seated Calf Extension
    35% of sessions
  3. 3.
    Russian Twist
    20% of sessions
  4. 4.
    Plate Around the Worlds
    15% of sessions
  5. 5.
    Cable Reverse EZ Tricep Extension
    10% of sessions
  6. 6.
    Cable Hip Abduction
    15% of sessions
  7. 7.
    2-Legged Tibia Machine
    10% of sessions
  8. 8.
    Standing Calf Raise
    25% of sessions
  9. 9.
    Cable Hip Adduction
    10% of sessions
  10. 10.
    Single Leg Curl
    10% of sessions
Action: Try 75 lbs for working sets
(30 days)80 lbsM12-292025-12-29
(60 days)80 lbsM12-292025-12-29
(90 days)80 lbsM12-292025-12-29
(180 days)80 lbsM12-292025-12-29
(365 days)80 lbsM12-292025-12-29
(Modern Era)80 lbsM12-292025-12-29
Exercise Type
Strength - Weight (lbs), Reps
Primary
Legs
Equipment
Dumbbell
Avg. Weight Lifted
37.5
Avg. Improvement
1.14
Highest Weight (Modern Era)
80 lbs 2025-12-29
Latest Weight
70 lbs 2026-01-03
Lowest Weight
0 lbs 2024-03-29 17:50:33
Days
20
Sets
70
Gap
10
Highest Volume (Modern Era)
840 2025-12-29
Reps avg. improvement
0.23

Workout History

S1-33 sets
50 lb
12
60 lb
12
70 lb
12
PR: 80 (17 days ago) [88%]
M12-294 sets
50 lb
12
60 lb
12
🏆AT70 lb
12
🏆AT80 lb
6
PR: 80 (17 days ago) [100%]
Long rest after set 2. Grip is too difficult to hold for that long
F12-194 sets
40 lb
12
50 lb
12
60 lb
12
🏆AT70 lb
10
PR: 80 (17 days ago) [88%]
Took lots of rest between sets and even between sides
U12-74 sets
35 lb
12
40 lb
12
50 lb
12
⭐ME60 lb
12
PR: 80 (17 days ago) [75%]
Grip strength is limiting factor had to stop in between third and fourth sets
M11-244 sets
30 lb
12
40 lb
12
50 lb
12
⭐ME60 lb
7
PR: 80 (17 days ago) [75%]
M11-172 sets
30 lb
12
35 lb
12
PR: 80 (17 days ago) [44%]
Grip hurts after doing heavy wrist curls