Training tools
Fitness Calculators
Working weights, loaded plates, and a plan for the warm-up. Keep the numbers close to your training.
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
Week 11 Day 1 target single: 310 lbs (103% new max attempt · Plates / side: 2×45 + 1×25 + 1×10 + 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% | 180 lbs | 1×45 + 2×10 + 1×2.5 | |
| Set 2 | 8 | 70% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | |
| Set 3 | 6 | 75% | 225 lbs | 2×45 | |
| Set 4 | 4 | 80% | 240 lbs | 2×45 + 1×5 + 1×2.5 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 5 | 60% | 145 lbs | 1×45 + 1×5 | |
| Set 2 | 5 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | |
| Set 3 | 5 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | |
| Set 4 | 5 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 |
Day 2
Volume & technique| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 10 | 60% | 180 lbs | 1×45 + 2×10 + 1×2.5 | |
| Set 2 | 8 | 65% | 195 lbs | 1×45 + 1×25 + 1×5 | |
| Set 3 | 8 | 70% | 210 lbs | 1×45 + 1×25 + 1×10 + 1×2.5 | |
| Set 4 | 8 | 75% | 225 lbs | 2×45 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 5 | 60% | 145 lbs | 1×45 + 1×5 | |
| Set 2 | 5 | 65% | 155 lbs | 1×45 + 1×10 | |
| Set 3 | 5 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 | |
| Set 4 | 5 | 70% | 170 lbs | 1×45 + 1×10 + 1×5 + 1×2.5 |
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