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Hatch Squat
12-week Hatch cycle weights from true 1RM.
Gayle Hatch Squat Calculator
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Estimated
Estimated
Week 11 Day 1 target single: 555 lbs (103% new max attempt · Plates / side: 5×45 + 1×25 + 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% | 325 lbs | 3×45 + 1×5 | |
| Set 2 | 8 | 70% | 380 lbs | 3×45 + 1×25 + 1×5 + 1×2.5 | |
| Set 3 | 6 | 75% | 405 lbs | 4×45 | |
| Set 4 | 4 | 80% | 430 lbs | 4×45 + 1×10 + 1×2.5 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 5 | 60% | 260 lbs | 2×45 + 1×10 + 1×5 + 1×2.5 | |
| Set 2 | 5 | 70% | 305 lbs | 2×45 + 1×25 + 1×10 + 1×5 | |
| Set 3 | 5 | 70% | 305 lbs | 2×45 + 1×25 + 1×10 + 1×5 | |
| Set 4 | 5 | 70% | 305 lbs | 2×45 + 1×25 + 1×10 + 1×5 |
Day 2
Volume & technique| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 10 | 60% | 325 lbs | 3×45 + 1×5 | |
| Set 2 | 8 | 65% | 350 lbs | 3×45 + 1×10 + 1×5 + 1×2.5 | |
| Set 3 | 8 | 70% | 380 lbs | 3×45 + 1×25 + 1×5 + 1×2.5 | |
| Set 4 | 8 | 75% | 405 lbs | 4×45 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 5 | 60% | 260 lbs | 2×45 + 1×10 + 1×5 + 1×2.5 | |
| Set 2 | 5 | 65% | 285 lbs | 2×45 + 1×25 + 1×5 | |
| Set 3 | 5 | 70% | 305 lbs | 2×45 + 1×25 + 1×10 + 1×5 | |
| Set 4 | 5 | 70% | 305 lbs | 2×45 + 1×25 + 1×10 + 1×5 |
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