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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: 650 lbs (103% new max attempt · Plates / side: 6×45 + 1×25 + 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% | 380 lbs | 3×45 + 1×25 + 1×5 + 1×2.5 | |
| Set 2 | 8 | 70% | 440 lbs | 4×45 + 1×10 + 1×5 + 1×2.5 | |
| Set 3 | 6 | 75% | 475 lbs | 4×45 + 1×25 + 1×10 | |
| Set 4 | 4 | 80% | 505 lbs | 5×45 + 1×5 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 5 | 60% | 305 lbs | 2×45 + 1×25 + 1×10 + 1×5 | |
| Set 2 | 5 | 70% | 355 lbs | 3×45 + 2×10 | |
| Set 3 | 5 | 70% | 355 lbs | 3×45 + 2×10 | |
| Set 4 | 5 | 70% | 355 lbs | 3×45 + 2×10 |
Day 2
Volume & technique| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 10 | 60% | 380 lbs | 3×45 + 1×25 + 1×5 + 1×2.5 | |
| Set 2 | 8 | 65% | 410 lbs | 4×45 + 1×2.5 | |
| Set 3 | 8 | 70% | 440 lbs | 4×45 + 1×10 + 1×5 + 1×2.5 | |
| Set 4 | 8 | 75% | 475 lbs | 4×45 + 1×25 + 1×10 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 5 | 60% | 305 lbs | 2×45 + 1×25 + 1×10 + 1×5 | |
| Set 2 | 5 | 65% | 330 lbs | 3×45 + 1×5 + 1×2.5 | |
| Set 3 | 5 | 70% | 355 lbs | 3×45 + 2×10 | |
| Set 4 | 5 | 70% | 355 lbs | 3×45 + 2×10 |
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