The program
Hatch Squat Program: Free Spreadsheet, 12-Week Cycle & Calculator
Free Hatch squat program spreadsheet. Enter back and front squat 1RM, see all 12 weeks (heavy Day 1, lighter Day 2, 103% single in week 11), download Excel/CSV, or track it free.
- Schedule
- 2 days/week
- Length
- 12 weeks
- Main lifts
- 2
What you’ll train
The main movements in this program.
Review exercise techniqueBefore 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. Enter your true or recent 1RM. Percentages are calculated directly from your true 1RM. Review the program guide for this template's load and progression rules.
Optional max estimation toolsCalculator & Spreadsheet
Hatch squat calculator & free spreadsheet
Enter your true 1RM to calculate your weights across all 12 weeks, download the Hatch squat spreadsheet (Excel/CSV), or track it free in your browser. Review the full Hatch squat program guide.
Gayle Hatch Squat Calculator
Enter your true or recent 1RM. Gayle Hatch percentages are calculated directly from your true max.
12-Week Cycle Schedule
Heavy Day 1 • Lighter Day 2Day 1
Heavy focus| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 10 | 60% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | |
| Set 2 | 8 | 70% | 155 lbs | 1×45 + 1×10 | |
| Set 3 | 6 | 75% | 165 lbs | 1×45 + 1×10 + 1×5 | |
| Set 4 | 4 | 80% | 175 lbs | 1×45 + 2×10 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 5 | 60% | 105 lbs | 1×25 + 1×5 | |
| Set 2 | 5 | 70% | 120 lbs | 1×25 + 1×10 + 1×2.5 | |
| Set 3 | 5 | 70% | 120 lbs | 1×25 + 1×10 + 1×2.5 | |
| Set 4 | 5 | 70% | 120 lbs | 1×25 + 1×10 + 1×2.5 |
Day 2
Volume & technique| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 10 | 60% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | |
| Set 2 | 8 | 65% | 145 lbs | 1×45 + 1×5 | |
| Set 3 | 8 | 70% | 155 lbs | 1×45 + 1×10 | |
| Set 4 | 8 | 75% | 165 lbs | 1×45 + 1×10 + 1×5 |
| Set | Reps | % | Weight | Plates / side | Notes |
|---|---|---|---|---|---|
| Set 1 | 5 | 60% | 105 lbs | 1×25 + 1×5 | |
| Set 2 | 5 | 65% | 115 lbs | 1×25 + 1×10 | |
| Set 3 | 5 | 70% | 120 lbs | 1×25 + 1×10 + 1×2.5 | |
| Set 4 | 5 | 70% | 120 lbs | 1×25 + 1×10 + 1×2.5 |
Save your numbers, get automated warm-ups, and log every rep free on Strength Programs.
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
Matches the published Gayle Hatch 12-week squat cycle (heavy Day 1, lighter Day 2, peaking to a 103% new max attempt in week 11). Enter your true or recent 1RM.
Methodology and sources
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages are calculated directly from your true 1RM; guided starting loads are chosen in your first workout.
Week 1
2
sessions
Week 1
2 sessions
Day 1
Back Squat main
1 × 10 @ 60%working
1 × 8 @ 70%working
1 × 6 @ 75%working
1 × 4 @ 80%working
Front Squat main
1 × 5 @ 60%working
3 × 5 @ 70%working
Day 2
Back Squat main
1 × 10 @ 60%working
1 × 8 @ 65%working
1 × 8 @ 70%working
1 × 8 @ 75%working
Front Squat main
1 × 5 @ 60%working
1 × 5 @ 65%working
2 × 5 @ 70%working
Week 2
2
sessions
Week 2
2 sessions
Day 1
Back Squat main
1 × 10 @ 60%working
1 × 8 @ 65%working
1 × 6 @ 70%working
1 × 6 @ 75%working
1 × 6 @ 80%working
Front Squat main
1 × 5 @ 60%working
1 × 5 @ 70%working
2 × 5 @ 75%working
Day 2
Back Squat main
1 × 10 @ 60%working
1 × 8 @ 70%working
1 × 8 @ 75%working
1 × 8 @ 80%working
Front Squat main
1 × 5 @ 60%working
1 × 5 @ 65%working
2 × 5 @ 70%working
Week 3
2
sessions
Week 3
2 sessions
Day 1
Back Squat main
1 × 8 @ 65%working
1 × 8 @ 70%working
1 × 6 @ 80%working
1 × 6 @ 85%working
Front Squat main
1 × 5 @ 60%working
1 × 5 @ 70%working
1 × 5 @ 75%working
1 × 5 @ 80%working
Day 2
Back Squat main
1 × 10 @ 60%working
1 × 10 @ 65%working
1 × 8 @ 70%working
1 × 8 @ 75%working
Front Squat main
1 × 5 @ 60%working
1 × 5 @ 65%working
2 × 5 @ 70%working
Week 4
2
sessions
Week 4
2 sessions
Day 1
Back Squat main
1 × 8 @ 65%working
1 × 8 @ 70%working
1 × 6 @ 80%working
1 × 6 @ 85%working
Front Squat main
1 × 5 @ 70%working
1 × 5 @ 75%working
1 × 5 @ 80%working
1 × 5 @ 85%working
Day 2
Back Squat main
1 × 8 @ 65%working
1 × 8 @ 70%working
1 × 8 @ 75%working
1 × 8 @ 80%working
Front Squat main
1 × 5 @ 60%working
1 × 5 @ 65%working
2 × 5 @ 70%working
Week 5
2
sessions
Week 5
2 sessions
Day 1
Back Squat main
1 × 8 @ 65%working
1 × 6 @ 75%working
1 × 4 @ 85%working
1 × 4 @ 90%working
Front Squat main
1 × 5 @ 70%working
1 × 4 @ 80%working
1 × 3 @ 85%working
1 × 3 @ 90%working
Day 2
Back Squat main
1 × 6 @ 65%working
1 × 6 @ 75%working
2 × 6 @ 80%working
Front Squat main
1 × 5 @ 60%working
1 × 5 @ 65%working
2 × 5 @ 70%working
Week 6
2
sessions
Week 6
2 sessions
Day 1
Back Squat main
1 × 6 @ 70%working
1 × 6 @ 80%working
1 × 3 @ 90%working
1 × 2 @ 95%working
Front Squat main
1 × 5 @ 65%working
1 × 4 @ 75%working
2 × 4 @ 80%working
Day 2
Back Squat main
1 × 4 @ 75%working
3 × 4 @ 80%working
Front Squat main
1 × 5 @ 60%working
1 × 5 @ 65%working
2 × 5 @ 70%working
Week 7
2
sessions
Week 7
2 sessions
Day 1
Back Squat main
1 × 5 @ 70%working
1 × 5 @ 80%working
1 × 2 @ 85%working
1 × 3 @ 90%working
1 × 1 @ 100%working
Front Squat main
1 × 5 @ 65%working
1 × 4 @ 75%working
1 × 4 @ 80%working
1 × 4 @ 85%working
Day 2
Back Squat main
1 × 4 @ 70%working
1 × 4 @ 75%working
1 × 4 @ 80%working
1 × 4 @ 85%working
Front Squat main
1 × 5 @ 60%working
1 × 5 @ 65%working
2 × 5 @ 70%working
Week 8
2
sessions
Week 8
2 sessions
Day 1
Back Squat main
1 × 5 @ 65%working
1 × 5 @ 70%working
1 × 5 @ 75%working
1 × 5 @ 80%working
Front Squat main
1 × 5 @ 60%working
3 × 5 @ 65%working
Day 2
Back Squat main
2 × 5 @ 65%working
3 × 5 @ 70%working
Front Squat main
4 × 5 @ 60%working
Week 9
2
sessions
Week 9
2 sessions
Day 1
Back Squat main
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 2 @ 80%working
1 × 2 @ 90%working
1 × 1 @ 95%working
Front Squat main
1 × 5 @ 65%working
1 × 4 @ 75%working
1 × 4 @ 80%working
1 × 4 @ 85%working
Day 2
Back Squat main
1 × 5 @ 65%working
3 × 5 @ 75%working
Front Squat main
4 × 5 @ 65%working
Week 10
2
sessions
Week 10
2 sessions
Day 1
Back Squat main
1 × 5 @ 60%working
1 × 5 @ 65%working
1 × 5 @ 70%working
1 × 5 @ 75%working
Front Squat main
1 × 5 @ 60%working
1 × 5 @ 65%working
2 × 5 @ 70%working
Day 2
Back Squat main
1 × 5 @ 60%working
1 × 5 @ 65%working
1 × 5 @ 70%working
1 × 5 @ 75%working
Front Squat main
1 × 5 @ 60%working
1 × 5 @ 65%working
2 × 5 @ 70%working
Week 11
2
sessions
Week 11
2 sessions
Day 1
Back Squat main
1 × 5 @ 60%working
1 × 3 @ 70%working
1 × 2 @ 80%working
1 × 2 @ 90%working
1 × 1 @ 95%working
1 × 1 @ 103%working
Top single, new max attempt (or stop at 100%)
Front Squat main
1 × 5 @ 60%working
1 × 5 @ 70%working
2 × 5 @ 75%working
Day 2
Back Squat main
1 × 5 @ 60%working
1 × 5 @ 65%working
2 × 5 @ 70%working
Front Squat main
1 × 5 @ 60%working
1 × 5 @ 70%working
1 × 5 @ 75%working
1 × 5 @ 80%working
Week 12
2
sessions
Week 12
2 sessions
Day 1
Back Squat main
1 × 5 @ 60%working
1 × 5 @ 70%working
2 × 5 @ 75%working
Front Squat main
1 × 5 @ 65%working
1 × 5 @ 70%working
1 × 5 @ 75%working
Day 2
Back Squat main
1 × 5 @ 60%working
1 × 5 @ 70%working
2 × 5 @ 75%working
Front Squat main
1 × 5 @ 60%working
1 × 5 @ 70%working
1 × 5 @ 75%working