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Home » Programs » 12 Week Powerlifting & Strength Programs » 12 Week Squat Programs » Hatch Squat Program Spreadsheet

Hatch Squat Program Spreadsheet

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By Kyle Risley
Last updated April 17, 2020

Experience level: Intermediate

Weeks: 12

Periodization: Linear Periodization

Meet prep program: No

Program goal: Olympic Weightlifting, Powerlifting

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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 squats and back squats
  • The Hatch Squat Program uses a descending pyramid rep scheme
  • The athlete will attempt a 103% of 1RM squat in week 11

The Hatch Squat 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. It could be effective for off season powerlifting training though.

Hatch Squat Program Spreadsheet

Source

Hatch Squat Cycle Spreadsheet by HatchSquat.com | Lift Vault

Hatch Squat Program Reviews

Jes’ CrossFit Blog:

“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.”

Jacked and Strong:

“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.”

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: 12 Week Programs, 12 Week Squat Programs, Lift Specific Program, Programs, Squat Program
Tagged With: 12 Week Workout Plan
Squat frequency: 2


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