Advanced
Hatch Squat Program
A classic 12-week squat specialization program attributed to Olympic weightlifting coach Gayle Hatch. It features two squat sessions per week, combining Back Squats and Front Squats at varying rep schemes and intensities.
Read about the history and methodology strength squat
Duration
12 weeks
Frequency
2 days / wk
Exercises
2 unique
Difficulty
Advanced
Program Structure
Week-by-week breakdown of your training
D1
Day 1
2 exercises
1
Back Squat Main
1×10 @ 60%
1×8 @ 65%
2×6 @ 70%
2
Front Squat Main
3×5 @ 60%
D2
Day 2
2 exercises
1
Back Squat Main
1×8 @ 60%
1×8 @ 65%
2×6 @ 70%
2
Front Squat Main
3×5 @ 60%