Hatch Squat Cycle

HATCH SQT PROGRAM:
WEEK 1 back sqt front sqt
day one sets/reps % wt used sets/reps % wt used
1×10 60% 0 1*5 60% 0
1×8 70% 0 1*5 70% 0
1*6 75% 0 1*5 70% 0
1*4 80% 0 1*5 70% 0
day 2 1*10 60% 0 1*5 60% 0
1*8 65% 0 1*5 65% 0
1*8 70% 0 1*5 70% 0
1*8 75% 0 1*5 70% 0
week 2
day 1 1*10 60% 0 1*5 60% 0
1*8 65% 0 1*5 70% 0
1*6 70% 0 1*5 75% 0
1*6 75% 0 1*5 75% 0
1*6 80% 0
day 2 1*10 60% 0 1*5 60% 0
1*8 70% 0 1*5 65% 0
1*8 75% 0 1*5 70% 0
1*8 80% 0 1*5 70% 0
week 3
day 1 1*8 65% 0 1*5 60% 0
1*8 70% 0 1*5 70% 0
1*6 80% 0 1*5 75% 0
1*6 85% 0 1*5 80% 0
day 2 1*10 60% 0 1*5 60% 0
1*10 65% 0 1*5 65% 0
1*8 70% 0 1*5 70% 0
1*8 75% 0 1*5 70% 0
week 4
day1 1*8 65% 0 1*5 70% 0
1*8 70% 0 1*5 75% 0
1*6 80% 0 1*5 80% 0
1*6 85% 0 1*5 85% 0
day2 1*8 65% 0 1*5 60% 0
1*8 70% 0 1*5 65% 0
1*8 75% 0 1*5 70% 0
1*8 80% 0 1*5 70% 0
week 5
day 1 1*8 65% 0 1*5 70% 0
1*6 75% 0 1*4 80% 0
1*4 85% 0 1*3 85% 0
1*4 90% 0 1*3 90% 0
day 2 1*6 65% 0 1*5 60% 0
1*6 75% 0 1*5 65% 0
1*6 80% 0 1*5 70% 0
1*6 80% 0 1*5 70% 0
week 6
day 1 1*6 70% 0 1*5 65% 0
1*6 80% 0 1*4 75% 0
1*3 90% 0 1*4 80% 0
1*2 95% 0 1*4 80% 0
day 2 1*4 75% 0 1*5 60% 0
1*4 80% 0 1*5 65% 0
1*4 80% 0 1*5 70% 0
1*4 80% 0 1*5 70% 0
week 7
day 1 1*5 70% 0 1*5 65% 0
1*5 80% 0 1*4 75% 0
1*2 85% 0 1*4 80% 0
1*3 90% 0 1*4 85% 0
1*1 100% 0
day 2 1*4 70% 0 1*5 60% 0
1*4 75% 0 1*5 65% 0
1*4 80% 0 1*5 70% 0
1*4 85% 0 1*5 70% 0
week 8
day 1 1*5 65% 0 1*5 60% 0
1*5 70% 0 1*5 65% 0
1*5 75% 0 1*5 65% 0
1*5 80% 0 1*5 65% 0
day 2 2*5 65% 0 4*5 60% 0
3*5 70% 0
week 9
day 1 1*5 60% 0 1*5 65% 0
1*3 70% 0 1*4 75% 0
1*2 80% 0 1*4 80% 0
1*2 90% 0 1*4 85% 0
1*1 95% 0
day 2 1*5 65% 0 4*5 65% 0
3*5 75% 0
week 10
day 1 1*5 60% 0 1*5 60% 0
1*5 65% 0 1*5 65% 0
1*5 70% 0 1*5 70% 0
1*5 75% 0 1*5 70% 0
day 2 1*5 60% 0 1*5 60% 0
1*5 65% 0 1*5 65% 0
1*5 70% 0 1*5 70% 0
1*5 75% 0 1*5 70% 0
week 11
day 1 1*5 60% 0 1*5 60% 0
1*3 70% 0 1*5 70% 0
1*2 80% 0 1*5 75% 0
1*2 90% 0 1*5 75% 0
1*1 95% 0
1*1 103% 0
day 2 1*5 60% 0 1*5 60% 0
1*5 65% 0 1*5 70% 0
1*5 70% 0 1*5 75% 0
1*5 70% 0 1*5 80% 0
week 12
day 1 1*5 60% 0 1*5 65% 0
1*5 70% 0 1*5 70% 0
1*5 75% 0 1*5 75% 0
1*5 75% 0
day 2 1*5 60% 0 1*5 60% 0
1*5 70% 0 1*5 70% 0
1*5 75% 0 1*5 75% 0
1*5 75% 0

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