max bs max fs

HATCH SQT
PROGRAM:

WEEK 1 back sqt front sqt

day one sets/reps % wt used sets/reps % wt used
1x10 60% 0 1*5 60% 0
1x8 70% 0 1*5 70% 0
1*6 75% 0 1*5 70% 0
1*4 80% 0 1*5 70% 0

day 2 1*10 60% 0 1*5 60% 0

1*8 65% 0 1*5 65% 0
1*8 70% 0 1*5 70% 0
1*8 75% 0 1*5 70% 0

week 2
day 1 1*10 60% 0 1*5 60% 0
1*8 65% 0 1*5 70% 0
1*6 70% 0 1*5 75% 0
1*6 75% 0 1*5 75% 0
1*6 80% 0

day 2 1*10 60% 0 1*5 60% 0

1*8 70% 0 1*5 65% 0
1*8 75% 0 1*5 70% 0
1*8 80% 0 1*5 70% 0

week 3
day 1 1*8 65% 1*5 60%
1*8 70% 1*5 70%
1*6 80% 1*5 75%
1*6 85% 1*5 80%

day 2 1*10 60% 1*5 60%

1*10 65% 1*5 65%
1*8 70% 1*5 70%
1*8 75% 1*5 70%

week 4
day1 1*8 65% 1*5 70%
1*8 70% 1*5 75%
1*6 80% 1*5 80%
1*6 85% 1*5 85%

day2 1*8 65% 1*5 60%

1*8 70% 1*5 65%
1*8 75% 1*5 70%
1*8 80% 1*5 70%
week 5
day 1 1*8 65% 1*5 70%
1*6 75% 1*4 80%
1*4 85% 1*3 85%
1*4 90% 1*3 90%

day 2 1*6 65% 1*5 60%

1*6 75% 1*5 65%
1*6 80% 1*5 70%
1*6 80% 1*5 70%

week 6
day 1 1*6 70% 1*5 65%
1*6 80% 1*4 75%
1*3 90% 1*4 80%
1*2 95% 1*4 80%

day 2 1*4 75% 1*5 60%

1*4 80% 1*5 65%
1*4 80% 1*5 70%
1*4 80% 1*5 70%

week 7
day 1 1*5 70% 1*5 65%
1*5 80% 1*4 75%
1*2 85% 1*4 80%
1*3 90% 1*4 85%
1*1 100%

day 2 1*4 70% 1*5 60%

1*4 75% 1*5 65%
1*4 80% 1*5 70%
1*4 85% 1*5 70%

week 8
day 1 1*5 65% 1*5 60%
1*5 70% 1*5 65%
1*5 75% 1*5 65%
1*5 80% 1*5 65%

day 2 2*5 65% 4*5 60%

3*5 70%

week 9
day 1 1*5 60% 1*5 65%
1*3 70% 1*4 75%
1*2 80% 1*4 80%
1*2 90% 1*4 85%
1*1 95%
day 2 1*5 65% 4*5 65%
3*5 75%

week 10
day 1 1*5 60% 1*5 60%
1*5 65% 1*5 65%
1*5 70% 1*5 70%
1*5 75% 1*5 70%

day 2 1*5 60% 1*5 60%

1*5 65% 1*5 65%
1*5 70% 1*5 70%
1*5 75% 1*5 70%

week 11
day 1 1*5 60% 1*5 60%
1*3 70% 1*5 70%
1*2 80% 1*5 75%
1*2 90% 1*5 75%
1*1 95%
1*1 103%

day 2 1*5 60% 1*5 60%

1*5 65% 1*5 70%
1*5 70% 1*5 75%
1*5 70% 1*5 80%

week 12
day 1 1*5 60% 1*5 65%
1*5 70% 1*5 70%
1*5 75% 1*5 75%
1*5 75%

day 2 1*5 60% 1*5 60%

1*5 70% 1*5 70%
1*5 75% 1*5 75%
1*5 75%
 max bs max fs

burgener
sqt program 105 85
MON THUR
WEEK 1 back sqt front sqt
day one sets/reps % wt used sets/reps % wt used
10X3 75% 79 10X3 80% 68 =roundup(roundup

MON THUR
back sqt front sqt
WEEK 2 10X3 78% 82 10x3 83% 71

MON THUR
WEEK 3 back sqt front sqt
10X3 81% 86 10X3 86% 74

MON THUR
WEEK 4 back sqt front sqt
10X3 84% 89 10X3 89% 76

MON THUR
WEEK 5 back sqt front sqt
day 1 10X3 87% 92 10X3 92% 79

MON THUR
back sqt front sqt
WEEK 6 10X3 80% 84 10X3 95% 81

MON THUR
WEEK 7 back sqt front sqt
day1 10X2 90% 95 10X3 83% 71

MON THUR
back sqt front sqt
WEEK 8 10X3 81% 86 6x2 98% 84

MON THUR
back sqt front sqt
WEEK 9
day 1 10X2 93% 98 10X3 86% 74

MON THUR
back sqt front sqt
WEEK 10 10X3 84% 89 6x2 101% 86

MON THUR
back sqt front sqt
WEEK 11
day 1 6x1 95% 100 10x3 89% 76

MON THUR
back sqt front sqt
WEEK 12 10x2 87% 92 3x1 104% 89
=roundup(roundup(wts*%/1,0)*1, 1)

79
 MAX MAX
BS FS %
121.15 109.15 70%
WK 1 12-Dec
day 1 bs 5x5 85 =roundup(roundup(wts*%/1,

%
rest day 65%
day 2 fs 6x2-3 71

90%
day 3 bs 6x1 110

wk 2 19-Dec 73%
day 1 bs 5x5 89

rest day 65%

day 2 fs 6x2-3 71

91%
day 3 bs 6x1 111

wk 3 26-Dec 75%
day 1 bs 5x5 91

rest day 67%

day 2 fs 6x2-3 74

92%
day 3 bs 6x1 112

wk 4 2-Jan 77%
day 1 bs 5x5 94
 rest day 67%
day 2 fs 6x2-3 74

93%
day 3 bs 6x1 113

wk 5 9-Jan 79%
day 1 bs 5x5 96

rest day 67%

day 2 fs 6x2-3 74

93%
day 3 bs 6x1 113

wk 6 16-Jan 81%
day 1 bs 5x5 99

rest day 67%

day 2 fs 6x2-3 74

93%
day 3 bs 6x1 113

wk 7 23-Jan 83%
day 1 bs 5x5 101

rest day 66%

day 2 fs 6x2-3 73

94%
day 3 bs 6x1 114

wk 8 30-Jan 85%
day 1 bs 5x5 103
 rest day 64%
day 2 fs 6x2-3 70

94%
day 3 bs 6x1 114

wk 9 6-Jan 87%
day 1 bs 5x5 106

rest day 62%

day 2 fs 6x2-3 68

96%
day 3 bs 6x1 117

wk 10 6-Jan 88%
day 1 bs 5x5 107

rest day 60%

day 2 fs 6x2-3 66

95%
day 3 bs 6x1 116
=roundup(roundup(wts*%/1,0)*1, 1)
 max max
bs fs
121.15 109.15
day 1
set 1 set 2 set 3
wk 1 60% 65% 70%
10 10 10
73 79 85

set 1 set 2 set 3 set 4

wk 2 60% 65% 70% 75%
8 8 8 8
73 79 85 91

set 1 set 2 set 3 set 4 set 5

wk 3 60% 65% 70% 75% 80%
6 6 6 6 6
73 79 85 91 97

set 1 set 2 set 3 set 4 set 5 set 6

wk4 60% 65% 70% 75% 80% 85%
10 8 6 6 6 4
73 79 85 91 97 103

set 1 set 2 set 3 set 4 set 5 set 6

wk 5 70% 75% 80% 85% 90% 75%
6 6 6 4 3 6
85 91 97 103 110 91

set 1 set 2 set 3 set 4 set 5 set 6

wk 6 75% 80% 85% 90% 95% 75%
6 6 4 3 2 6
91 97 103 110 116 91

fs
day 2 set 1 set 2 set 3
wk 1 60% 65% 70%
5 5 5 =roundup(roundup(wts*%/1,0)*1, 1)
66 71 77

set 1 set 2 set 3 set 4

wk 2 60% 65% 70% 75%
 5 5 5 5
66 71 77 82

set 1 set 2 set 3 set 4 set 5

wk 3 60% 65% 70% 75% 80%
5 5 5 5 5
66 71 77 82 88

set 1 set 2 set 3 set 4 set 5 set 6

wk4 60% 65% 70% 75% 80% 85%
5 5 5 5 4 4
66 71 77 82 88 93

set 1 set 2 set 3 set 4 set 5 set 6

wk 5 70% 75% 80% 85% 90% 75%
5 5 4 4 3 5
77 82 88 93 99 82

set 1 set 2 set 3 set 4 set 5 set 6

wk 6 75% 80% 85% 90% 95% 75%
5 4 3 2 1 5
82 88 93 99 104 82

day 3
set 1 set 2 set 3
wk 1 55% 60% 65%
10 10 10
67 73 79

set 1 set 2 set 3 set 4

wk 2 55% 60% 65% 70%
8 8 8 8
67 73 79 85

set 1 set 2 set 3 set 4 set 5

wk 3 55% 60% 65% 70% 75%
6 6 6 6 6
67 73 79 85 91

set 1 set 2 set 3 set 4 set 5 set 6

wk4 55% 60% 65% 70% 75% 80%
10 8 6 6 6 4
 67 73 79 85 91 97

set 1 set 2 set 3 set 4 set 5 set 6

wk 5 65% 70% 75% 80% 85% 70%
6 6 6 4 3 6
79 85 91 97 103 85

set 1 set 2 set 3 set 4 set 5 set 6

wk 6 70% 75% 80% 85% 90% 70%
6 6 4 3 2 6
85 91 97 103 110 85
 =roundup(roundup(wts*%/1,0)*1, 1)

oundup(wts*%/1,0)*1, 1)