Bulgarian Split Squat strength standards

Where does your best set land?

Type a set and it lands on the ladder.

The ladder

One-rep max at each level. Switch the units above; the ladder follows.

Level	Men	Women
Iron I	start	start
Iron II	22.1 lb	11.2 lb
Iron III	24.4 lb	12.6 lb
Bronze I	26.9 lb	14.1 lb
Bronze II	29.7 lb	15.8 lb
Bronze III	33 lb	17.8 lb
Silver I	36.5 lb	20.1 lb
Silver II	40 lb	22.8 lb
Silver III	44.5 lb	25.7 lb
Gold I	49 lb	29.1 lb
Gold II	53.5 lb	32 lb
Gold III	58 lb	35 lb
Platinum I	63 lb	38 lb
Platinum II	68.5 lb	42 lb
Platinum III	74.5 lb	46 lb
Diamond I	80 lb	49.5 lb
Diamond II	85.5 lb	53 lb
Diamond III	91.5 lb	57 lb
Phoenix I	98 lb	61.5 lb
Phoenix II	105 lb	66.5 lb
Phoenix III	111 lb	70.5 lb
Dragon I	118 lb	75.5 lb
Dragon II	125 lb	80 lb
Dragon III	132 lb	85.5 lb
Olympian	140 lb	91 lb

How Compound reads it

• Your best set counts. The app estimates a one-rep max from any set: the weight times one plus the reps over thirty, with reps capped at 12. 45 lb for 5 reps estimates 52.5 lb, which clears Gold I at 49 lb on the men's ladder.
• The ladders are read at a reference bodyweight, 180 lb for men and 140 lb for women, and anchored to strength data for people who lift. Iron I is where the map places everyone to start; Iron II is the first gate.
• A rank, once earned, is kept. The map's level can step back when a weight is missed; the rank you reached does not.
• The app uses your profile's ladder. Pick the men's or the women's ladder above to read the one that applies to you.

The other ranked lifts