Training tools

Fitness Calculators

Working weights, loaded plates, and a plan for the warm-up. Keep the numbers close to your training.

Hatch Squat

12-week Hatch cycle weights from true 1RM.

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

Back Squat 1RM (lbs)

Front Squat 1RM (lbs) Estimated

Weight Rounding

Week 11 Day 1 target single: 285 lbs (103% new max attempt · Plates / side: 2×45 + 1×25 + 1×5)

Heavy Day 1 • Lighter Day 2

Heavy focus

Set	Reps	%	Weight	Plates / side
Set 1	10	60%	165 lbs	1×45 + 1×10 + 1×5
Set 2	8	70%	195 lbs	1×45 + 1×25 + 1×5
Set 3	6	75%	205 lbs	1×45 + 1×25 + 1×10
Set 4	4	80%	220 lbs	1×45 + 1×25 + 1×10 + 1×5 + 1×2.5

Set	Reps	%	Weight	Plates / side
Set 1	5	60%	130 lbs	1×25 + 1×10 + 1×5 + 1×2.5
Set 2	5	70%	155 lbs	1×45 + 1×10
Set 3	5	70%	155 lbs	1×45 + 1×10
Set 4	5	70%	155 lbs	1×45 + 1×10

Volume & technique

Set	Reps	%	Weight	Plates / side
Set 1	10	60%	165 lbs	1×45 + 1×10 + 1×5
Set 2	8	65%	180 lbs	1×45 + 2×10 + 1×2.5
Set 3	8	70%	195 lbs	1×45 + 1×25 + 1×5
Set 4	8	75%	205 lbs	1×45 + 1×25 + 1×10

Set	Reps	%	Weight	Plates / side
Set 1	5	60%	130 lbs	1×25 + 1×10 + 1×5 + 1×2.5
Set 2	5	65%	145 lbs	1×45 + 1×5
Set 3	5	70%	155 lbs	1×45 + 1×10
Set 4	5	70%	155 lbs	1×45 + 1×10

Track this cycle with plate loading & timers

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