How it’s done

To begin, you need to determine your 1 rep max back squat and yourhq
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 stats 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 variation. The load increases each week to build strength. If the weights are especially difficult for you or form starts to break down, consider adjusting the 1RM values down slightly in the calculator so that the program suits you better (we’re all different after all).