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    Yaash Kadam
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    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
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    Download as xls, pdf, or txt
    15 views3 pages

    Hatch Squat Cycle Spreadsheet

    Uploaded by

    Yaash Kadam

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    of 3

    Hatch Squat Program - HatchSquat.

    com
    BackSquat FrontSquat

    1RM 0 0

    Week 1 back sqt front sqt


    Day 1 sets/reps % wt used sets/reps % wt used
    1*10 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% 0 1*5 60% 0
    1*8 70% 0 1*5 70% 0
    1*6 80% 0 1*5 75% 0
    1*6 85% 0 1*5 80% 0
    Day 2 1*10 60% 0 1*5 60% 0
    1*10 65% 0 1*5 65% 0
    1*8 70% 0 1*5 70% 0
    1*8 75% 0 1*5 70% 0
    Week 4
    Day 1 1*8 65% 0 1*5 70% 0
    1*8 70% 0 1*5 75% 0
    1*6 80% 0 1*5 80% 0
    1*6 85% 0 1*5 85% 0
    Day 2 1*8 65% 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 5
    Day 1 1*8 65% 0 1*5 70% 0
    1*6 75% 0 1*4 80% 0
    1*4 85% 0 1*3 85% 0
    1*4 90% 0 1*3 90% 0
    Day 2 1*6 65% 0 1*5 60% 0
    1*6 75% 0 1*5 65% 0
    1*6 80% 0 1*5 70% 0
    1*6 80% 0 1*5 70% 0
    Week 6
    Day 1 1*6 70% 0 1*5 65% 0
    1*6 80% 0 1*4 75% 0
    1*3 90% 0 1*4 80% 0
    1*2 95% 0 1*4 80% 0
    Day 2 1*4 75% 0 1*5 60% 0
    1*4 80% 0 1*5 65% 0
    1*4 80% 0 1*5 70% 0
    1*4 80% 0 1*5 70% 0
    Week 7
    Day 1 1*5 70% 0 1*5 65% 0
    1*5 80% 0 1*4 75% 0
    1*2 85% 0 1*4 80% 0
    1*3 90% 0 1*4 85% 0
    1*1 100% 0
    Day 2 1*4 70% 0 1*5 60% 0
    1*4 75% 0 1*5 65% 0
    1*4 80% 0 1*5 70% 0
    1*4 85% 0 1*5 70% 0
    Week 8
    Day 1 1*5 65% 0 1*5 60% 0
    1*5 70% 0 1*5 65% 0
    1*5 75% 0 1*5 65% 0
    1*5 80% 0 1*5 65% 0
    Day 2 2*5 65% 0 4*5 60% 0
    3*5 70% 0
    Week 9
    Day 1 1*5 60% 0 1*5 65% 0
    1*3 70% 0 1*4 75% 0
    1*2 80% 0 1*4 80% 0
    1*2 90% 0 1*4 85% 0
    1*1 95% 0
    Day 2 1*5 65% 0 4*5 65% 0
    3*5 75% 0
    Week 10
    Day 1 1*5 60% 0 1*5 60% 0
    1*5 65% 0 1*5 65% 0
    1*5 70% 0 1*5 70% 0
    1*5 75% 0 1*5 70% 0
    Day 2 1*5 60% 0 1*5 60% 0
    1*5 65% 0 1*5 65% 0
    1*5 70% 0 1*5 70% 0
    1*5 75% 0 1*5 70% 0
    Week 11
    Day 1 1*5 60% 0 1*5 60% 0
    1*3 70% 0 1*5 70% 0
    1*2 80% 0 1*5 75% 0
    1*2 90% 0 1*5 75% 0
    1*1 95% 0
    1*1 102% 0
    Day 2 1*5 60% 0 1*5 60% 0
    1*5 65% 0 1*5 70% 0
    1*5 70% 0 1*5 75% 0
    1*5 70% 0 1*5 80% 0
    Week 12
    Day 1 1*5 60% 0 1*5 65% 0
    1*5 70% 0 1*5 70% 0
    1*5 75% 0 1*5 75% 0
    1*5 75% 0
    Day 2 1*5 60% 0 1*5 60% 0
    1*5 70% 0 1*5 70% 0
    1*5 75% 0 1*5 75% 0
    1*5 75% 0

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