Fitness Calculators
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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: 265 lbs (103% new max attempt · Plates / side: 2×45 + 2×10)
12-Week Cycle Schedule
Heavy Day 1 • Lighter Day 2Day 1
Heavy focus| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 10 | 60% | 155 lbs | 1×45 + 1×10 | |
| Set 2 | 8 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | |
| Set 3 | 6 | 75% | 190 lbs | 1×45 + 1×25 + 1×2.5 | |
| Set 4 | 4 | 80% | 205 lbs | 1×45 + 1×25 + 1×10 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 5 | 60% | 125 lbs | 1×25 + 1×10 + 1×5 | |
| Set 2 | 5 | 70% | 145 lbs | 1×45 + 1×5 | |
| Set 3 | 5 | 70% | 145 lbs | 1×45 + 1×5 | |
| Set 4 | 5 | 70% | 145 lbs | 1×45 + 1×5 |
Day 2
Volume & technique| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 10 | 60% | 155 lbs | 1×45 + 1×10 | |
| Set 2 | 8 | 65% | 165 lbs | 1×45 + 1×10 + 1×5 | |
| Set 3 | 8 | 70% | 180 lbs | 1×45 + 2×10 + 1×2.5 | |
| Set 4 | 8 | 75% | 190 lbs | 1×45 + 1×25 + 1×2.5 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 5 | 60% | 125 lbs | 1×25 + 1×10 + 1×5 | |
| Set 2 | 5 | 65% | 135 lbs | 1×45 | |
| Set 3 | 5 | 70% | 145 lbs | 1×45 + 1×5 | |
| Set 4 | 5 | 70% | 145 lbs | 1×45 + 1×5 |
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