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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: 415 lbs (103% new max attempt · Plates / side: 4×45 + 1×5)
12-Week Cycle Schedule
Heavy Day 1 • Lighter Day 2Day 1
Heavy focus| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 10 | 60% | 245 lbs | 2×45 + 1×10 | |
| Set 2 | 8 | 70% | 285 lbs | 2×45 + 1×25 + 1×5 | |
| Set 3 | 6 | 75% | 305 lbs | 2×45 + 1×25 + 1×10 + 1×5 | |
| Set 4 | 4 | 80% | 325 lbs | 3×45 + 1×5 |
Day 2
Volume & technique| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 10 | 60% | 245 lbs | 2×45 + 1×10 | |
| Set 2 | 8 | 65% | 265 lbs | 2×45 + 2×10 | |
| Set 3 | 8 | 70% | 285 lbs | 2×45 + 1×25 + 1×5 | |
| Set 4 | 8 | 75% | 305 lbs | 2×45 + 1×25 + 1×10 + 1×5 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 5 | 60% | 195 lbs | 1×45 + 1×25 + 1×5 | |
| Set 2 | 5 | 65% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | |
| Set 3 | 5 | 70% | 225 lbs | 2×45 | |
| Set 4 | 5 | 70% | 225 lbs | 2×45 |
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