Hatch Squat Calculator


The Hatch program is relatively simple, but to help you keep track of all of the lifting sessions – how many reps and sets and at what weight, we’ve created a simple online calculator that does all the work for you. Just enter your 1RMs for your back- and front squat and the tables below will outline exactly what to do.

Google spreadsheetFor those of you that’d rather have a spreadsheet version to download and print out, we’ve made one of those too. All you need to do is download the spreadsheet, enter your max front- and back squat, print it out and then get to work in the gym. Click here to download the spreadsheet.

Remember, to always complete your back squat sets each day before starting your front squats.





 

Week 1

Back Squat
Front Squat
Day
Sets
Reps
Weight
Sets
Reps
Weight
111015
1815
1615
1415
211015
1815
1815
1815

 

Week 2

Back Squat
Front Squat
Day
Sets
Reps
Weight
Sets
Reps
Weight
111015
1815
1615
1615
16
211015
1815
1815
1815

 

Week 3

Back Squat
Front Squat
Day
Sets
Reps
Weight
Sets
Reps
Weight
11815
1815
1615
1615
211015
11015
1815
1815

 

Week 4

Back Squat
Front Squat
Day
Sets
Reps
Weight
Sets
Reps
Weight
11815
1815
1615
1615
21815
1815
1815
1815

 

Week 5

Back Squat
Front Squat
Day
Sets
Reps
Weight
Sets
Reps
Weight
11815
1614
1413
1413
21615
1615
1615
1615

 

Week 6

Back Squat
Front Squat
Day
Sets
Reps
Weight
Sets
Reps
Weight
11615
1614
1314
1214
21415
1415
1415
1415

 

Week 7

Back Squat
Front Squat
Day
Sets
Reps
Weight
Sets
Reps
Weight
11515
1514
1214
1314
11
21415
1415
1415
1415

 

Week 8

Back Squat
Front Squat
Day
Sets
Reps
Weight
Sets
Reps
Weight
11515
1515
1515
1515
22545
35

 

Week 9

Back Squat
Front Squat
Day
Sets
Reps
Weight
Sets
Reps
Weight
11515
1314
1214
1214
11
21545
35

 

Week 10

Back Squat
Front Squat
Day
Sets
Reps
Weight
Sets
Reps
Weight
11515
1515
1515
1515
21515
1515
1515
1515

 

Week 11

Back Squat
Front Squat
Day
Sets
Reps
Weight
Sets
Reps
Weight
11515
1315
1215
1215
11
11
21515
1515
1515
1515

 

Week 12

Back Squat
Front Squat
Day
Sets
Reps
Weight
Sets
Reps
Weight
11515
1515
1515
15
21515
1515
1515
15