Last Updated on
Created by Coach Gayle Hatch, the Hatch Squat Program is fairly straightforward:
- Train the squat 2x per week for 12 weeks
- Each training session programs front and back squats
- Descending pyramid rep scheme
- Attempt a 103% of 1RM squat in week 11
This program would be useful for intermediate and advance lifters looking to break through a plateau on their squat. Because of it’s 1:1 rep ratio between the front and back squat, it’s written more with weightlifters in mind, not powerlifters.
Hatch Squat Program Reviews
“Overall I am very happy with the results and progress I made during the Hatch program. This is probably my favorite strength program, to date. I definitely highly recommend doing the required reps plus max reps for the last set plus some supplemental work. I like it so much I am considering doing it again, instead of trying something different. There is more volume in Hatch than in the 20-rep back squats and 5/3/1 and it takes less time than 5×5. It reminded me what it felt like to ride the PR wave again, kind of like when you first start CrossFit and you PR in everything, frequently.”
“You’re hitting back squats and front squats twice a week turning your legs into steel. There’s no way your body can’t get stronger as a whole on this program.
It’s with this being said, that I provide this disclaimer. I completed this program over 12 weeks and though I feel much stronger than when I started, my back squat only went up 5 pounds during this 12 weeks and my front squat never increased. This could have been for a number of reasons but it is where I ended. I realize and you should too, especially after lifting for a while that weights aren’t fair. You have to earn every PR you receive.”