Hatch Squat Program - HatchSquat.

com
BackSquat FrontSquat
1RM
Week 1
Day 1

Day 2

Week 2
Day 1

Day 2

Week 3
Day 1

Day 2

Week 4
Day 1

Day 2

Week 5
Day 1

Day 2

325

sets/reps
1*10
1x8
1*6
1*4
1*10
1*8
1*8
1*8

260
back sqt
%
wt used
60%
195
70%
227.5
75%
243.75
80%
260
60%
195
65%
211.25
70%
227.5
75%
243.75

sets/reps
1*5
1*5
1*5
1*5
1*5
1*5
1*5
1*5

front sqt
wt used
60%
70%
70%
70%
60%
65%
70%
70%

156
182
182
182
156
169
182
182

1*10
1*8
1*6
1*6
1*6
1*10
1*8
1*8
1*8

60%
65%
70%
75%
80%
60%
70%
75%
80%

195
211.25
227.5
243.75
260
195
227.5
243.75
260

1*5
1*5
1*5
1*5

60%
70%
75%
75%

156
182
195
195

1*5
1*5
1*5
1*5

60%
65%
70%
70%

156
169
182
182

1*8
1*8
1*6
1*6
1*10
1*10
1*8
1*8

65%
70%
80%
85%
60%
65%
70%
75%

211.25
227.5
260
276.25
195
211.25
227.5
243.75

1*5
1*5
1*5
1*5
1*5
1*5
1*5
1*5

60%
70%
75%
80%
60%
65%
70%
70%

156
182
195
208
156
169
182
182

1*8
1*8
1*6
1*6
1*8
1*8
1*8
1*8

65%
70%
80%
85%
65%
70%
75%
80%

211.25
227.5
260
276.25
211.25
227.5
243.75
260

1*5
1*5
1*5
1*5
1*5
1*5
1*5
1*5

70%
75%
80%
85%
60%
65%
70%
70%

182
195
208
221
156
169
182
182

1*8
1*6
1*4
1*4
1*6

65%
75%
85%
90%
65%

211.25
243.75
276.25
292.5
211.25

1*5
1*4
1*3
1*3
1*5

70%
80%
85%
90%
60%

182
208
221
234
156

Week 6
Day 1

Day 2

Week 7
Day 1

Day 2

Week 8
Day 1

Day 2
Week 9
Day 1

Day 2
Week 10
Day 1

Day 2

Week 11
Day 1

1*6
1*6
1*6

75%
80%
80%

243.75 1*5
260 1*5
260 1*5

65%
70%
70%

169
182
182

1*6
1*6
1*3
1*2
1*4
1*4
1*4
1*4

70%
80%
90%
95%
75%
80%
80%
80%

227.5
260
292.5
308.75
243.75
260
260
260

1*5
1*4
1*4
1*4
1*5
1*5
1*5
1*5

65%
75%
80%
80%
60%
65%
70%
70%

169
195
208
208
156
169
182
182

1*5
1*5
1*2
1*3
1*1
1*4
1*4
1*4
1*4

70%
80%
85%
90%
100%
70%
75%
80%
85%

227.5
260
276.25
292.5
325
227.5
243.75
260
276.25

1*5
1*4
1*4
1*4

65%
75%
80%
85%

169
195
208
221

1*5
1*5
1*5
1*5

60%
65%
70%
70%

156
169
182
182

1*5
1*5
1*5
1*5
2*5
3*5

65%
70%
75%
80%
65%
70%

211.25
227.5
243.75
260
211.25
227.5

1*5
1*5
1*5
1*5
4*5

60%
65%
65%
65%
60%

156
169
169
169
156

1*5
1*3
1*2
1*2
1*1
1*5
3*5

60%
70%
80%
90%
95%
65%
75%

195
227.5
260
292.5
308.75
211.25
243.75

1*5
1*4
1*4
1*4

65%
75%
80%
85%

169
195
208
221

4*5

65%

169

1*5
1*5
1*5
1*5
1*5
1*5
1*5
1*5

60%
65%
70%
75%
60%
65%
70%
75%

195
211.25
227.5
243.75
195
211.25
227.5
243.75

1*5
1*5
1*5
1*5
1*5
1*5
1*5
1*5

60%
65%
70%
70%
60%
65%
70%
70%

156
169
182
182
156
169
182
182

1*5
1*3
1*2

60%
70%
80%

195 1*5
227.5 1*5
260 1*5

60%
70%
75%

156
182
195

Day 2

Week 12
Day 1

Day 2

1*2
1*1
1*1
1*5
1*5
1*5
1*5

90%
95%
103%
60%
65%
70%
70%

292.5
308.75
333.125
195
211.25
227.5
227.5

1*5

75%

195

1*5
1*5
1*5
1*5

60%
70%
75%
80%

156
182
195
208

1*5
1*5
1*5
1*5
1*5
1*5
1*5
1*5

60%
70%
75%
75%
60%
70%
75%
75%

195
195
243.75
243.75
195
227.5
243.75
243.75

1*5
1*5
1*5

65%
70%
75%

169
182
195

1*5
1*5
1*5

60%
70%
75%

156
182
195