Hatch Squat Program Guide Program Review

The Strength Journal

How the Hatch Squat Works: 12-Week Cycle and Percentages Explained

The Hatch squat program is a 12-week front and back squat cycle, 2 days a week. See every week, calculate your weights from your 1RM, and start it free.

January 15, 2024

Strength Programs

Updated October 6, 2026

How the Hatch Squat Works: A Complete 12-Week Guide

The Hatch Squat Program is a 12-week squat specialization cycle created by legendary Olympic weightlifting coach Gayle Hatch that pairs back squats and front squats twice a week to build leg strength, squat volume tolerance, and explosive power.

The Hatch squat cycle schedule

The Hatch squat cycle runs for 12 weeks with two training sessions per week. Each session begins with back squats and finishes with front squats. Day 1 is the primary heavy workout featuring heavier percentages and peak attempts, while Day 2 provides volume at lighter percentages to build work capacity without compromising recovery.

Weeks 1–4 (Base Volume): 4 to 5 working sets per movement, building foundational leg volume between 60% and 85% of your true 1RM.
Weeks 5–7 (Intensification): Sets decrease in reps while intensity climbs, culminating in a 100% true 1RM single in Week 7.
Week 8 (Mid-Cycle Deload): Reduced volume and moderate percentages (60%–80%) to dissipate accumulated fatigue.
Weeks 9–11 (Peaking): Ascending heavy singles and doubles, peaking in Week 11 Day 1 with a new max attempt at 103% of your starting back squat 1RM.
Week 12 (Taper & Recovery): Moderate recovery sets (60%–75%) to consolidate your strength gains.

You can track the full Hatch Squat program free on Strength Programs, with built-in plate math, warm-ups, and rest timers.

Starting loads: enter your true or recent 1RM

Back squat and front squat require separate one-rep maxes. When setting up your cycle, enter your true or recent 1RM for each lift. The program's percentages are calculated directly from these true maxes, so do not reduce them to a 90% training max yourself.

If you don't know your exact 1RM, use a recent 3-rep or 5-rep heavy set to estimate it, or choose a conservative starting load during your first gym session.

Hatch squat calculator and spreadsheet

Calculate your exact working weights across all 12 weeks before heading to the gym. You can download the Hatch squat spreadsheet (free Excel .xlsx and CSV) to keep an offline copy of your sets and reps, or use the interactive Hatch squat calculator to preview all 12 weeks of working weights right in your browser.

Open the Hatch Squat Program spreadsheet & calculator

Gayle Hatch Squat Calculator

Enter your true or recent 1RM. Gayle Hatch percentages are calculated directly from your true max.

Back Squat 1RM (lbs) Estimated

Front Squat 1RM (lbs) Estimated

Weight Rounding

Week 11 Day 1 target single: 260 lbs (103% new max attempt · Plates / side: 2×45 + 1×10 + 1×5 + 1×2.5)

Warm-Up Sets → Plate Loader → Check Strength Standards →

12-Week Cycle Schedule

Heavy Day 1 • Lighter Day 2

Day 1

Heavy focus

Back Squat

Set	Reps	%	Weight	Plates / side
Set 1	10	60%	150 lbs	1×45 + 1×5 + 1×2.5
Set 2	8	70%	175 lbs	1×45 + 2×10
Set 3	6	75%	190 lbs	1×45 + 1×25 + 1×2.5
Set 4	4	80%	200 lbs	1×45 + 1×25 + 1×5 + 1×2.5

Front Squat

Set	Reps	%	Weight	Plates / side
Set 1	5	60%	120 lbs	1×25 + 1×10 + 1×2.5
Set 2	5	70%	140 lbs	1×45 + 1×2.5
Set 3	5	70%	140 lbs	1×45 + 1×2.5
Set 4	5	70%	140 lbs	1×45 + 1×2.5

Day 2

Volume & technique

Back Squat

Set	Reps	%	Weight	Plates / side
Set 1	10	60%	150 lbs	1×45 + 1×5 + 1×2.5
Set 2	8	65%	165 lbs	1×45 + 1×10 + 1×5
Set 3	8	70%	175 lbs	1×45 + 2×10
Set 4	8	75%	190 lbs	1×45 + 1×25 + 1×2.5

Front Squat

Set	Reps	%	Weight	Plates / side
Set 1	5	60%	120 lbs	1×25 + 1×10 + 1×2.5
Set 2	5	65%	130 lbs	1×25 + 1×10 + 1×5 + 1×2.5
Set 3	5	70%	140 lbs	1×45 + 1×2.5
Set 4	5	70%	140 lbs	1×45 + 1×2.5

Track this cycle with plate loading & timers

Save your numbers, get automated warm-ups, and log every rep free on Strength Programs.

Start this program

You can also test various weight targets using our interactive Hatch Squat calculator on the calculators hub, or start the Hatch Squat program directly in your browser.

How to fit Hatch squat into your training week

Because Hatch prescribes high-intensity back and front squats twice a week, organize your other gym days carefully:

Space your squat days: Allow 48 to 72 hours of recovery between Day 1 and Day 2 (for example, Tuesday and Friday or Monday and Thursday).
Keep deadlifts moderate: Heavy pulling competes directly for lower-back and hamstring recovery. Keep deadlift volume low or schedule it immediately after a squat session so your rest days remain true rest days.
Upper-body training: Upper-body pressing and pulling can easily be run alongside Hatch, either on separate days (e.g. Wednesday and Saturday) or as accessories following your front squats.

Ready to start? Open the Hatch Squat template to review the exact set-by-set schedule and begin your cycle.

Frequently Asked Questions

What is the Hatch Squat Program?

The Hatch Squat Program is an Olympic-style 12-week squat specialization cycle designed by Gayle Hatch that combines back and front squats in every session, 2 days per week.

Do I use a 90% training max or a true 1RM?

Use your true or recent 1RM. Gayle Hatch designed the percentages around a true maximum, which is why Week 11 peaks at a 103% new max attempt.

Can I do front squats before back squats?

No. Always complete all prescribed back squat sets first while your legs and core are freshest, then proceed to front squats.

What should I do if I miss a rep in later weeks?

If you miss a prescribed rep, do not force repeated attempts. Record what you completed, take your full rest, and adjust your load reference if needed for subsequent weeks.

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