To begin, you need to determine your 1 rep max back squat and your
1 rep max front squat.
Next, head over to our Hatch Squat Calculator. Simply replace the max front squat (fs) and max back squat (bs) with your personal data and let the program run to determine your prescribed workout routine.
The calculator outlines the number of sets and reps to do for each session and each squat position. The load increases each week to help build strength. If the weights are especially difficult for you, consider adjusting the 1RM values down slightly in the calculator so that the program suits you better (we’re all different after all).