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.

For 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.

Back Squat One Rep Max:

Front Squat One Rep Max:

Week 1

	Back Squat			Front Squat
Day	Sets	Reps	Weight	Sets	Reps	Weight
1	1	10		1	5
	1	8		1	5
	1	6		1	5
	1	4		1	5
2	1	10		1	5
	1	8		1	5
	1	8		1	5
	1	8		1	5

Week 2

	Back Squat			Front Squat
Day	Sets	Reps	Weight	Sets	Reps	Weight
1	1	10		1	5
	1	8		1	5
	1	6		1	5
	1	6		1	5
	1	6
2	1	10		1	5
	1	8		1	5
	1	8		1	5
	1	8		1	5

Week 3

	Back Squat			Front Squat
Day	Sets	Reps	Weight	Sets	Reps	Weight
1	1	8		1	5
	1	8		1	5
	1	6		1	5
	1	6		1	5
2	1	10		1	5
	1	10		1	5
	1	8		1	5
	1	8		1	5

Week 4

	Back Squat			Front Squat
Day	Sets	Reps	Weight	Sets	Reps	Weight
1	1	8		1	5
	1	8		1	5
	1	6		1	5
	1	6		1	5
2	1	8		1	5
	1	8		1	5
	1	8		1	5
	1	8		1	5

Week 5

	Back Squat			Front Squat
Day	Sets	Reps	Weight	Sets	Reps	Weight
1	1	8		1	5
	1	6		1	4
	1	4		1	3
	1	4		1	3
2	1	6		1	5
	1	6		1	5
	1	6		1	5
	1	6		1	5

Week 6

	Back Squat			Front Squat
Day	Sets	Reps	Weight	Sets	Reps	Weight
1	1	6		1	5
	1	6		1	4
	1	3		1	4
	1	2		1	4
2	1	4		1	5
	1	4		1	5
	1	4		1	5
	1	4		1	5

Week 7

	Back Squat			Front Squat
Day	Sets	Reps	Weight	Sets	Reps	Weight
1	1	5		1	5
	1	5		1	4
	1	2		1	4
	1	3		1	4
	1	1
2	1	4		1	5
	1	4		1	5
	1	4		1	5
	1	4		1	5

Week 8

	Back Squat			Front Squat
Day	Sets	Reps	Weight	Sets	Reps	Weight
1	1	5		1	5
	1	5		1	5
	1	5		1	5
	1	5		1	5
2	2	5		4	5
	3	5

Week 9

	Back Squat			Front Squat
Day	Sets	Reps	Weight	Sets	Reps	Weight
1	1	5		1	5
	1	3		1	4
	1	2		1	4
	1	2		1	4
	1	1
2	1	5		4	5
	3	5

Week 10

	Back Squat			Front Squat
Day	Sets	Reps	Weight	Sets	Reps	Weight
1	1	5		1	5
	1	5		1	5
	1	5		1	5
	1	5		1	5
2	1	5		1	5
	1	5		1	5
	1	5		1	5
	1	5		1	5

Week 11

	Back Squat			Front Squat
Day	Sets	Reps	Weight	Sets	Reps	Weight
1	1	5		1	5
	1	3		1	5
	1	2		1	5
	1	2		1	5
	1	1
	1	1
2	1	5		1	5
	1	5		1	5
	1	5		1	5
	1	5		1	5

Week 12

	Back Squat			Front Squat
Day	Sets	Reps	Weight	Sets	Reps	Weight
1	1	5		1	5
	1	5		1	5
	1	5		1	5
	1	5
2	1	5		1	5
	1	5		1	5
	1	5		1	5
	1	5