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Fitness Calculators
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Hatch Squat
12-week Hatch cycle weights from true 1RM.
Gayle Hatch Squat Calculator
Enter your true or recent 1RM. Gayle Hatch percentages are calculated directly from your true max.
Estimated
Estimated
Week 11 Day 1 target single: 260 lbs (103% new max attempt · Plates / side: 2×45 + 1×10 + 1×5 + 1×2.5)
12-Week Cycle Schedule
Heavy Day 1 • Lighter Day 2Day 1
Heavy focus| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| 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 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| 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| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| 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 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| 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 |
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