Scribd
Upload
185 views4 pages

Hatch Squat Program Overview

This document outlines a 3-week squat program to be done on Tuesdays and Thursdays. It provides the lifter's max front and back squat weights and prescribes a progression of sets and reps over the 3 weeks, starting with lighter weights and lower reps in week 1 and increasing over time. After 6 weeks, the lifter could transition to a 4-week cycle with the same structure.

Uploaded by

Rico martin Oso
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
185 views4 pages

Hatch Squat Program Overview

This document outlines a 3-week squat program to be done on Tuesdays and Thursdays. It provides the lifter's max front and back squat weights and prescribes a progression of sets and reps over the 3 weeks, starting with lighter weights and lower reps in week 1 and increasing over time. After 6 weeks, the lifter could transition to a 4-week cycle with the same structure.

Uploaded by

Rico martin Oso
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
  • Hatch Squat Program Overview
  • 3 Weeks Cycle Instructions
  • Brute Strength Workout Data
  • Transitioning Advice

Hatch Squat Program tuesday and thursday

Input Max Triple Front Squat 196


Max Triple Back Squat 233

Week 1: Day 1: Front squat 10x3 59 78 98 118


Back Squat 4x5 168 178 188 198
Week 1: Day 2: Tempo Back Squat 6x3 93 117 140 163
Pause Front Squat 4x3 127 137 147 157

Week 2 Day 1: Back Squat 10x3 70 93 117 140


Front Squat 4x5 151 163 175 186
Week 2: Day 2: Tempo Front Squat 6x3 78 98 118 137
Pause Back Squat 4x3 151 163 175 186

Week 3: Deload Front squat 5x3 59 78 98 118


Back Squat 5X3 70 93 117 140
Each time you hit a new Triple PR on Front Squat or a new Triple PR on Back Squat, input those ne numbers at the top on the temp
Follow this template in a repetitive fashion within these 3 weeks cycles. After about 6 total weeks and you feel like you can handle

A four week cycle would look like this:


Week 1: Perform a normal week 1 squat workout
Week 2: Perform a normal week 2 squat workout
Week 3: Perform a normal week 1 squat workout
Week 4: Perform a normal week 4 squat workout
137 157 167 176 186 198

175 186

163 186 198 210 221 235

147 157

137
163
s at the top on the template and the corresponding numbers in the weeks will change
u feel like you can handle more volume, you can then transition to a 4 week cycle.

You might also like