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Hatch Squat Calculator

The document outlines a 12 week training program with increasing weights for back squats and front squats. It provides the sets, reps, and percentages of the lifter's 1 rep max for each exercise over the course of each week. The program starts with lighter weights and lower reps in the first few weeks and gradually increases weights and decreases reps over the 12 weeks as strength is built.

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441 views4 pages

Hatch Squat Calculator

The document outlines a 12 week training program with increasing weights for back squats and front squats. It provides the sets, reps, and percentages of the lifter's 1 rep max for each exercise over the course of each week. The program starts with lighter weights and lower reps in the first few weeks and gradually increases weights and decreases reps over the 12 weeks as strength is built.

Uploaded by

bluestationwagon
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLS, PDF, TXT or read online on Scribd
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max bs

HATCH SQT
PROGRAM:

225

max fs
185

WEEK 1
day one

back sqt
front sqt
sets/reps %
wt used sets/reps %
wt used
1x10
60%
135 1*5
60%
111
1x8
70%
157.5 1*5
70%
129.5
1*6
75%
168.75 1*5
70%
129.5
1*4
80%
180 1*5
70%
129.5

day 2

1*10
1*8
1*8
1*8

60%
65%
70%
75%

135
146.25
157.5
168.75

1*5
1*5
1*5
1*5

60%
65%
70%
70%

111
120.25
129.5
129.5

1*10
1*8
1*6
1*6
1*6

60%
65%
70%
75%
80%

135
146.25
157.5
168.75
180

1*5
1*5
1*5
1*5

60%
70%
75%
75%

111
129.5
138.75
138.75

1*10
1*8
1*8
1*8

60%
70%
75%
80%

135
157.5
168.75
180

1*5
1*5
1*5
1*5

60%
65%
70%
70%

111
120.25
129.5
129.5

1*8
1*8
1*6
1*6

65%
70%
80%
85%

146.25
157.5
180
191.25

1*5
1*5
1*5
1*5

60%
70%
75%
80%

111
129.5
138.75
148

1*10
1*10
1*8
1*8

60%
65%
70%
75%

135
146.25
157.5
168.75

1*5
1*5
1*5
1*5

60%
65%
70%
70%

111
120.25
129.5
129.5

1*8
1*8
1*6
1*6

65%
70%
80%
85%

146.25
157.5
180
191.25

1*5
1*5
1*5
1*5

70%
75%
80%
85%

129.5
138.75
148
157.25

week 2
day 1

day 2

week 3
day 1

day 2

week 4
day1

day2

week 5
day 1

day 2

week 6
day 1

day 2

week 7
day 1

day 2

week 8
day 1

1*8
1*8
1*8
1*8

65%
70%
75%
80%

146.25
157.5
168.75
180

1*5
1*5
1*5
1*5

60%
65%
70%
70%

111
120.25
129.5
129.5

1*8
1*6
1*4
1*4

65%
75%
85%
90%

146.25
168.75
191.25
202.5

1*5
1*4
1*3
1*3

70%
80%
85%
90%

129.5
148
157.25
166.5

1*6
1*6
1*6
1*6

65%
75%
80%
80%

146.25
168.75
180
180

1*5
1*5
1*5
1*5

60%
65%
70%
70%

111
120.25
129.5
129.5

1*6
1*6
1*3
1*2

70%
80%
90%
95%

157.5
180
202.5
213.75

1*5
1*4
1*4
1*4

65%
75%
80%
80%

120.25
138.75
148
148

1*4
1*4
1*4
1*4

75%
80%
80%
80%

168.75
180
180
180

1*5
1*5
1*5
1*5

60%
65%
70%
70%

111
120.25
129.5
129.5

1*5
1*5
1*2
1*3
1*1

70%
80%
85%
90%
100%

157.5
180
191.25
202.5
225

1*5
1*4
1*4
1*4

65%
75%
80%
85%

120.25
138.75
148
157.25

1*4
1*4
1*4
1*4

70%
75%
80%
85%

157.5
168.75
180
191.25

1*5
1*5
1*5
1*5

60%
65%
70%
70%

111
120.25
129.5
129.5

1*5
1*5

65%
70%

146.25 1*5
157.5 1*5

60%
65%

111
120.25

day 2

week 9
day 1

day 2

week 10
day 1

day 2

week 11
day 1

day 2

week 12
day 1

1*5
1*5

75%
80%

168.75 1*5
180 1*5

65%
65%

120.25
120.25

2*5
3*5

65%
70%

146.25 4*5
157.5

60%

111

1*5
1*3
1*2
1*2
1*1

60%
70%
80%
90%
95%

135
157.5
180
202.5
213.75

1*5
1*4
1*4
1*4

65%
75%
80%
85%

120.25
138.75
148
157.25

1*5
3*5

65%
75%

146.25 4*5
168.75

65%

120.25

1*5
1*5
1*5
1*5

60%
65%
70%
75%

135
146.25
157.5
168.75

1*5
1*5
1*5
1*5

60%
65%
70%
70%

111
120.25
129.5
129.5

1*5
1*5
1*5
1*5

60%
65%
70%
75%

135
146.25
157.5
168.75

1*5
1*5
1*5
1*5

60%
65%
70%
70%

111
120.25
129.5
129.5

1*5
1*3
1*2
1*2
1*1
1*1

60%
70%
80%
90%
95%
103%

135
157.5
180
202.5
213.75
230.625

1*5
1*5
1*5
1*5

60%
70%
75%
75%

111
129.5
138.75
138.75

1*5
1*5
1*5
1*5

60%
65%
70%
70%

135
146.25
157.5
157.5

1*5
1*5
1*5
1*5

60%
70%
75%
80%

111
129.5
138.75
148

1*5

60%

135 1*5

65%

120.25

day 2

1*5
1*5
1*5

70%
75%
75%

135 1*5
168.75 1*5
168.75

70%
75%

129.5
138.75

1*5
1*5
1*5
1*5

60%
70%
75%
75%

135 1*5
157.5 1*5
168.75 1*5
168.75

60%
70%
75%

111
129.5
138.75

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