Hatch Squat

Twelve weeks of back squats followed by front squats twice a week, including a 103% back-squat single in week eleven.

By Gayle Hatch

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Your numbers

Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.

Maxes

kg
1-rep max
kg
1-rep max

Details

The program’s usual settings

Week by week

Every workout, as Catalyst would give it to you from the example numbers.

Layout 1

Session 1
  • Back squat
    1. 67.5×10
    2. 80×8
    3. 85×6
    4. 90×4
  • Front squat
    1. 55×5
    2. 62.5×5
    3. 62.5×5
    4. 62.5×5

Layout 1

Session 2
  • Back squat
    1. 67.5×10
    2. 72.5×8
    3. 80×8
    4. 85×8
  • Front squat
    1. 55×5
    2. 57.5×5
    3. 62.5×5
    4. 62.5×5

Where it takes you

Each lift’s heaviest set, workout by workout, over the first 12 weeks, if every set is done as written.

Back squat90 → 115 kg+25
80100120Wk 14812
Front squat62.5 → 72.5 kg+10
406080Wk 14812

A forecast, not a promise: it assumes every set is done as written. In the app, what you actually lift decides what comes next, by the program’s own rules.

What it trains

Working sets in the first week for each muscle, counted once for each muscle an exercise trains.

  • Gluteals16
  • Quadriceps16
  • Adductors16
  • Spinal erectors16

The schedule

2 workouts a week, on whichever days suit you.

WeekSession 1Session 2
1Layout 1Layout 1
2Layout 2Layout 1
3Layout 1Layout 1
4Layout 1Layout 1
5Layout 1Layout 1
6Layout 1Layout 1
7Layout 2Layout 1
8Layout 1Layout 3
9Layout 2Layout 3
10Layout 1Layout 1
11Layout 4Layout 1
12Layout 5Layout 5

How it works

The program’s own rules, as Catalyst runs them.

Finish all back-squat sets before front squats and keep a separate maximum for each lift. In week eleven, take the 103-percent back-squat attempt. That attempt does not add further attempts or change your maximum.

What you need

Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.

  • Barbell
  • Squat rack

Not sure it’s the one?

See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.

Find your program

Run Hatch Squat in Catalyst

Every set ready. Every weight right.

Join the waitlist and we’ll email you the day Catalyst launches.