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Hatch Squat Program Calculator
Calculate your Hatch Squat program weights, based on your back squat and front squat one rep max.

Enter your back squat and front squat one rep max (1RM) in LB or KG, to calculate your Hatch Squat program weights.

Results
Update the above form, to update the results.

Week 1 - Day 1

Back Squat

1x10

45 LB

0.00 LB

1x8

45 LB

0.00 LB

1x6

45 LB

0.00 LB

1x4

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

3x5

45 LB

0.00 LB

Week 1 - Day 2

Back Squat

1x10

45 LB

0.00 LB

1x8

45 LB

0.00 LB

1x8

45 LB

0.00 LB

1x8

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

2x5

45 LB

0.00 LB

Week 2 - Day 1

Back Squat

1x10

45 LB

0.00 LB

1x8

45 LB

0.00 LB

1x6

45 LB

0.00 LB

1x6

45 LB

0.00 LB

1x6

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

2x5

45 LB

0.00 LB

Week 2 - Day 2

Back Squat

1x10

45 LB

0.00 LB

1x8

45 LB

0.00 LB

1x8

45 LB

0.00 LB

1x8

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

2x5

45 LB

0.00 LB

Week 3 - Day 1

Back Squat

1x8

45 LB

0.00 LB

1x8

45 LB

0.00 LB

1x6

45 LB

0.00 LB

1x6

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

Week 3 - Day 2

Back Squat

1x10

45 LB

0.00 LB

1x10

45 LB

0.00 LB

1x8

45 LB

0.00 LB

1x8

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

2x5

45 LB

0.00 LB

Week 4 - Day 1

Back Squat

1x8

45 LB

0.00 LB

1x8

45 LB

0.00 LB

1x6

45 LB

0.00 LB

1x6

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

Week 4 - Day 2

Back Squat

1x8

45 LB

0.00 LB

1x8

45 LB

0.00 LB

1x8

45 LB

0.00 LB

1x8

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

2x5

45 LB

0.00 LB

Week 5 - Day 1

Back Squat

1x8

45 LB

0.00 LB

1x6

45 LB

0.00 LB

1x4

45 LB

0.00 LB

1x4

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x4

45 LB

0.00 LB

1x3

45 LB

0.00 LB

1x3

45 LB

0.00 LB

Week 5 - Day 2

Back Squat

1x6

45 LB

0.00 LB

1x6

45 LB

0.00 LB

2x6

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

2x5

45 LB

0.00 LB

Week 6 - Day 1

Back Squat

1x6

45 LB

0.00 LB

1x6

45 LB

0.00 LB

1x3

45 LB

0.00 LB

1x2

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x4

45 LB

0.00 LB

2x4

45 LB

0.00 LB

Week 6 - Day 2

Back Squat

1x4

45 LB

0.00 LB

3x4

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

2x5

45 LB

0.00 LB

Week 7 - Day 1

Back Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

1x2

45 LB

0.00 LB

1x3

45 LB

0.00 LB

1x1

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x4

45 LB

0.00 LB

1x4

45 LB

0.00 LB

1x4

45 LB

0.00 LB

Week 7 - Day 2

Back Squat

1x4

45 LB

0.00 LB

1x4

45 LB

0.00 LB

1x4

45 LB

0.00 LB

1x4

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

2x5

45 LB

0.00 LB

Week 8 - Day 1

Back Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

3x5

45 LB

0.00 LB

Week 8 - Day 2

Back Squat

2x5

45 LB

0.00 LB

3x5

45 LB

0.00 LB

Front Squat

4x5

45 LB

0.00 LB

Week 9 - Day 1

Back Squat

1x5

45 LB

0.00 LB

1x3

45 LB

0.00 LB

1x2

45 LB

0.00 LB

1x2

45 LB

0.00 LB

1x1

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x4

45 LB

0.00 LB

1x4

45 LB

0.00 LB

1x4

45 LB

0.00 LB

Week 9 - Day 2

Back Squat

1x5

45 LB

0.00 LB

3x5

45 LB

0.00 LB

Front Squat

4x5

45 LB

0.00 LB

Week 10 - Day 1

Back Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

2x5

45 LB

0.00 LB

Week 10 - Day 2

Back Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

2x5

45 LB

0.00 LB

Week 11 - Day 1

Back Squat

1x5

45 LB

0.00 LB

1x3

45 LB

0.00 LB

1x2

45 LB

0.00 LB

1x2

45 LB

0.00 LB

1x1

45 LB

0.00 LB

1x1

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

2x5

45 LB

0.00 LB

Week 11 - Day 2

Back Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

2x5

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

Week 12 - Day 1

Back Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

2x5

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

Week 12 - Day 2

Back Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

2x5

45 LB

0.00 LB

Front Squat

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

1x5

45 LB

0.00 LB

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