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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: 360 lbs (103% new max attempt · Plates / side: 3×45 + 2×10 + 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% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | |
| Set 2 | 8 | 70% | 245 lbs | 2×45 + 1×10 | |
| Set 3 | 6 | 75% | 265 lbs | 2×45 + 2×10 | |
| Set 4 | 4 | 80% | 280 lbs | 2×45 + 1×25 + 1×2.5 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 5 | 60% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | |
| Set 2 | 5 | 70% | 195 lbs | 1×45 + 1×25 + 1×5 | |
| Set 3 | 5 | 70% | 195 lbs | 1×45 + 1×25 + 1×5 | |
| Set 4 | 5 | 70% | 195 lbs | 1×45 + 1×25 + 1×5 |
Day 2
Volume & technique| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 10 | 60% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | |
| Set 2 | 8 | 65% | 230 lbs | 2×45 + 1×2.5 | |
| Set 3 | 8 | 70% | 245 lbs | 2×45 + 1×10 | |
| Set 4 | 8 | 75% | 265 lbs | 2×45 + 2×10 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 5 | 60% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | |
| Set 2 | 5 | 65% | 180 lbs | 1×45 + 2×10 + 1×2.5 | |
| Set 3 | 5 | 70% | 195 lbs | 1×45 + 1×25 + 1×5 | |
| Set 4 | 5 | 70% | 195 lbs | 1×45 + 1×25 + 1×5 |
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