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The program

Hatch Squat Program

A 12-week squat specialization pairing back and front squats twice a week. Review the full cycle and plan other training separately.

Schedule
2 days/week
Length
12 weeks
Main lifts
2

What you’ll train

The main movements in this program.

  • Back Squat
  • Front Squat
Review exercise technique

Before you start

No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.

If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.

Optional max estimation tools

Specialization cycle

Squat specialization

Experienced squatters deliberately prioritizing both back and front squats.

This is a focused cycle, not a complete whole-body training plan.

Before choosing this plan

Supplies squat sessions only. Upper-body work, pulling, sport practice and overall recovery need a separate plan.

Equipment

  • Barbell and plates
  • Squat rack with safeties

Progression in this app

Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.

About this template

The supplied back/front squat percentage cycle. Later weeks include demanding repeated sets and singles; full fidelity to a creator-published sheet has not been verified.

Methodology and sources

Read the program guide

A look at the plan

Sessions and prescriptions

The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.

Week 1

2 sessions

Day 1 · Day 1

Back Squat main

  • 1 × 10 @ 60%working

  • 1 × 8 @ 65%working

  • 2 × 6 @ 70%working

Front Squat main

  • 3 × 5 @ 60%working

Day 2 · Day 2

Back Squat main

  • 1 × 8 @ 60%working

  • 1 × 8 @ 65%working

  • 2 × 6 @ 70%working

Front Squat main

  • 3 × 5 @ 60%working

Week 2

2 sessions

Day 1 · Day 1

Back Squat main

  • 1 × 10 @ 60%working

  • 1 × 8 @ 65%working

  • 1 × 6 @ 70%working

  • 2 × 4 @ 75%working

Front Squat main

  • 1 × 5 @ 60%working

  • 1 × 5 @ 65%working

  • 2 × 5 @ 70%working

Day 2 · Day 2

Back Squat main

  • 1 × 8 @ 60%working

  • 1 × 8 @ 65%working

  • 1 × 6 @ 70%working

  • 2 × 4 @ 75%working

Front Squat main

  • 1 × 5 @ 60%working

  • 1 × 5 @ 65%working

  • 2 × 5 @ 70%working

Week 3

2 sessions

Day 1 · Day 1

Back Squat main

  • 1 × 10 @ 60%working

  • 1 × 8 @ 65%working

  • 1 × 6 @ 70%working

  • 1 × 4 @ 75%working

  • 2 × 2 @ 80%working

Front Squat main

  • 1 × 5 @ 65%working

  • 3 × 5 @ 70%working

Day 2 · Day 2

Back Squat main

  • 1 × 8 @ 60%working

  • 1 × 8 @ 65%working

  • 1 × 6 @ 70%working

  • 1 × 4 @ 75%working

  • 2 × 2 @ 80%working

Front Squat main

  • 1 × 5 @ 65%working

  • 3 × 5 @ 70%working

Week 4

2 sessions

Day 1 · Day 1

Back Squat main

  • 1 × 10 @ 60%working

  • 1 × 8 @ 65%working

  • 1 × 6 @ 70%working

  • 1 × 4 @ 75%working

  • 1 × 2 @ 80%working

  • 1 × 2 @ 85%working

Front Squat main

  • 1 × 5 @ 65%working

  • 2 × 5 @ 70%working

  • 1 × 5 @ 75%working

Day 2 · Day 2

Back Squat main

  • 1 × 8 @ 60%working

  • 1 × 8 @ 65%working

  • 1 × 6 @ 70%working

  • 1 × 4 @ 75%working

  • 1 × 2 @ 80%working

  • 1 × 2 @ 85%working

Front Squat main

  • 1 × 5 @ 65%working

  • 2 × 5 @ 70%working

  • 1 × 5 @ 75%working

Week 5

2 sessions

Day 1 · Day 1

Back Squat main

  • 1 × 10 @ 60%working

  • 1 × 8 @ 65%working

  • 1 × 6 @ 70%working

  • 1 × 4 @ 75%working

  • 1 × 2 @ 80%working

  • 2 × 2 @ 85%working

Front Squat main

  • 2 × 5 @ 70%working

  • 2 × 5 @ 75%working

Day 2 · Day 2

Back Squat main

  • 1 × 8 @ 60%working

  • 1 × 8 @ 65%working

  • 1 × 6 @ 70%working

  • 1 × 4 @ 75%working

  • 1 × 2 @ 80%working

  • 2 × 2 @ 85%working

Front Squat main

  • 2 × 5 @ 70%working

  • 2 × 5 @ 75%working

Week 6

2 sessions

Day 1 · Day 1

Back Squat main

  • 1 × 10 @ 60%working

  • 1 × 8 @ 65%working

  • 1 × 6 @ 70%working

  • 1 × 4 @ 75%working

  • 1 × 2 @ 80%working

  • 1 × 2 @ 85%working

  • 1 × 2 @ 90%working

Front Squat main

  • 2 × 5 @ 70%working

  • 2 × 5 @ 75%working

Day 2 · Day 2

Back Squat main

  • 1 × 8 @ 60%working

  • 1 × 8 @ 65%working

  • 1 × 6 @ 70%working

  • 1 × 4 @ 75%working

  • 1 × 2 @ 80%working

  • 1 × 2 @ 85%working

  • 1 × 2 @ 90%working

Front Squat main

  • 2 × 5 @ 70%working

  • 2 × 5 @ 75%working

Week 7

2 sessions

Day 1 · Day 1

Back Squat main

  • 1 × 5 @ 60%working

  • 1 × 5 @ 65%working

  • 2 × 5 @ 70%working

  • 2 × 5 @ 75%working

  • 1 × 5 @ 80%working

Front Squat main

  • 1 × 5 @ 70%working

  • 2 × 5 @ 75%working

  • 1 × 5 @ 80%working

Day 2 · Day 2

Back Squat main

  • 1 × 5 @ 60%working

  • 1 × 5 @ 65%working

  • 2 × 5 @ 70%working

  • 2 × 5 @ 75%working

  • 1 × 5 @ 80%working

Front Squat main

  • 1 × 5 @ 70%working

  • 2 × 5 @ 75%working

  • 1 × 5 @ 80%working

Week 8

2 sessions

Day 1 · Day 1

Back Squat main

  • 1 × 5 @ 60%working

  • 1 × 5 @ 65%working

  • 1 × 5 @ 70%working

  • 2 × 5 @ 75%working

  • 2 × 5 @ 80%working

  • 1 × 5 @ 85%working

Front Squat main

  • 1 × 5 @ 70%working

  • 2 × 5 @ 75%working

  • 1 × 5 @ 80%working

Day 2 · Day 2

Back Squat main

  • 1 × 5 @ 60%working

  • 1 × 5 @ 65%working

  • 1 × 5 @ 70%working

  • 2 × 5 @ 75%working

  • 2 × 5 @ 80%working

  • 1 × 5 @ 85%working

Front Squat main

  • 1 × 5 @ 70%working

  • 2 × 5 @ 75%working

  • 1 × 5 @ 80%working

Week 9

2 sessions

Day 1 · Day 1

Back Squat main

  • 1 × 5 @ 60%working

  • 1 × 5 @ 65%working

  • 1 × 5 @ 70%working

  • 2 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 2 × 5 @ 85%working

Front Squat main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 2 × 5 @ 80%working

Day 2 · Day 2

Back Squat main

  • 1 × 5 @ 60%working

  • 1 × 5 @ 65%working

  • 1 × 5 @ 70%working

  • 2 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 2 × 5 @ 85%working

Front Squat main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 2 × 5 @ 80%working

Week 10

2 sessions

Day 1 · Day 1

Back Squat main

  • 1 × 5 @ 60%working

  • 1 × 5 @ 65%working

  • 1 × 5 @ 70%working

  • 2 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 2 × 5 @ 85%working

  • 1 × 5 @ 90%working

Front Squat main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 2 × 5 @ 80%working

Day 2 · Day 2

Back Squat main

  • 1 × 5 @ 60%working

  • 1 × 5 @ 65%working

  • 1 × 5 @ 70%working

  • 2 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 2 × 5 @ 85%working

  • 1 × 5 @ 90%working

Front Squat main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 2 × 5 @ 80%working

Week 11

2 sessions

Day 1 · Day 1

Back Squat main

  • 1 × 5 @ 60%working

  • 1 × 5 @ 65%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 1 × 5 @ 85%working

  • 1 × 5 @ 90%working

  • 1 × 3 @ 95%working

Front Squat main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 1 × 5 @ 85%working

Day 2 · Day 2

Back Squat main

  • 1 × 5 @ 60%working

  • 1 × 5 @ 65%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 1 × 5 @ 85%working

  • 1 × 5 @ 90%working

  • 1 × 3 @ 95%working

Front Squat main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 1 × 5 @ 85%working

Week 12

2 sessions

Day 1 · Day 1

Back Squat main

  • 1 × 5 @ 60%working

  • 1 × 5 @ 65%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 3 @ 80%working

  • 1 × 2 @ 90%working

  • 1 × 1 @ 95%working

  • 1 × 1 @ 100%working

Front Squat main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 1 × 5 @ 85%working

Day 2 · Day 2

Back Squat main

  • 1 × 5 @ 60%working

  • 1 × 5 @ 65%working

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 3 @ 80%working

  • 1 × 2 @ 90%working

  • 1 × 1 @ 95%working

  • 1 × 1 @ 100%working

Front Squat main

  • 1 × 5 @ 70%working

  • 1 × 5 @ 75%working

  • 1 × 5 @ 80%working

  • 1 × 5 @ 85%working