The Hatch Squat plan is a 12-week squat specialization with two sessions per week, labeled Advanced. Every session trains back squat and front squat. Two training days here means two squat sessions, not a complete two-day general fitness routine.
Choose it when those two lifts are an intentional priority and you already have a way to manage the rest of your training. It supplies no upper-body work, pulling, conditioning or Olympic lifts.
What the first week looks like
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| Lift | Day 1 working sets | Day 2 working sets |
|---|---|---|
| Back squat | 10 at 60%, 8 at 65%, 6 at 70%, 6 at 70% | 8 at 60%, 8 at 65%, 6 at 70%, 6 at 70% |
| Front squat | 3×5 at 60% | 3×5 at 60% |
Percentages apply to each lift's own reference. Later weeks change the prescribed work, including substantial repeated sets and eventual back-squat singles. Read the later sessions before enrolling: the first week alone does not describe the full workload.
You need a barbell, plates and a rack with safeties, plus a front-rack position you can use for the prescribed sets. This template does not teach that position or select substitutions.
Starting and progressing
Guided starting weights let you choose a working load for each squat in the first workout. A tested max is optional. If you use known-weight setup, enter a separate realistic reference for back squat and front squat; the app does not assume the two are interchangeable.
Loads follow the supplied percentage cycle. There is no additional generic increase after each completed session, and a missed set does not automatically rewrite the remaining weeks. Guided reference weights remain under your control. Log actual work and review an unsuitable reference instead of forcing the calendar's next load.
Week 12 includes back-squat singles up to 100% of the stored reference. That is not a guaranteed personal record, particularly when the reference came from guided working weights. Review the log before repeating or selecting a new cycle.
About this version
This is the squat cycle supplied by Strength Programs. Full fidelity to a creator-published Hatch sheet has not been independently verified; this guide therefore describes the actual available prescriptions rather than promising an exact original-method reproduction.
For practical scheduling, front-squat setup and combining the cycle with other training, read Using Hatch Squat in Your Training Week. Inspect the full Hatch plan before starting.