The Hatch Squat Program is a 12-week squat block from weightlifting coach Gayle Hatch. You train the squat twice a week, and every session pairs front squats with back squats. Each lift runs a descending-pyramid percentage scheme that climbs week over week, building to a 103% of 1RM attempt in week 11.
It’s a high-frequency, high-volume way to peak the squat. Hatch keeps front and back squats at roughly a 1:1 rep ratio, which is why it leans toward weightlifters who need both lifts strong rather than powerlifters who only compete the back squat. The percentages do the work for you: you start moderate, grind through heavy mid-cycle weeks, then ramp into that above-bodyweight attempt at the end.
This one is built for intermediate and advanced lifters trying to break a squat plateau, and it fits weightlifters best because of the front squat volume. Powerlifters can still run it in the off-season to add squat strength. If you’re newer to lifting, you’ll get more out of a simpler linear program like Starting Strength or GZCLP before taking on this much squat volume.
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Hatch Squat Program Spreadsheet
The spreadsheet is a calculator. Enter your back squat and front squat maxes at the top and it computes every load across all 12 weeks for both lifts, so you don’t have to do the percentage math by hand.
How the Hatch Squat Program Works
- Train the squat 2x per week for 12 weeks
- Every session programs both front squats and back squats
- Each lift follows a descending-pyramid rep scheme
- You’ll attempt a 103% of 1RM squat in week 11
Because of its 1:1 rep ratio between the front and back squat, it’s written more with weightlifters in mind than powerlifters. It can still be effective for off-season powerlifting training when you want to push squat strength.
Hatch Squat Program Reviews
Jes Liao ran the program and wrote it up on her 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.”
