Enter your current 1RM, number of weeks, and squat frequency into the calculator to determine your expected gains.

Hatch Squat Program Calculation Formula

The following formula is used to calculate the expected net gains from your squat program.

Net Gain = (Current Max * 0.10) * (Weeks / 4) * (Squat Frequency / 2)

Variables:

  • Net Gain is the expected increase in your squat max (lbs)
  • Current Max is your current 1-rep max (lbs)
  • Weeks is the duration of your program in weeks
  • Squat Frequency is how often you squat each week

To calculate the net gain, multiply your current max by 10%, divide the weeks by 4, and adjust for the squat frequency.

What is the Hatch Squat Program?

The Hatch Squat Program is a strength training routine designed to increase your squat max through a combination of volume and intensity. It typically spans several weeks and includes multiple squat sessions per week, alternating between high-rep and low-rep days. The program aims to build both muscle endurance and maximum strength, helping lifters achieve new personal records.

How to Calculate Net Gain?

The following steps outline how to calculate the net gain using the given formula.

  1. First, determine your current 1-rep max (1RM).
  2. Next, decide the number of weeks you will follow the program.
  3. Determine how often you will squat each week.
  4. Use the formula from above: Net Gain = (Current Max * 0.10) * (Weeks / 4) * (Squat Frequency / 2).
  5. Finally, calculate the net gain by plugging in the values.
  6. After inserting the variables and calculating the result, check your answer with the calculator above.

Example Problem:

Use the following variables as an example problem to test your knowledge.

Current 1RM = 300 lbs

Weeks = 12

Squat Frequency = 3 times per week

FAQ

1. What is a 1RM?

A 1RM, or one-rep max, is the maximum amount of weight you can lift for one repetition of a given exercise.

2. How does the Hatch Squat Program work?

The Hatch Squat Program alternates between high-rep and low-rep days to build both muscle endurance and strength, progressively increasing the weight over several weeks.

3. How often should I use the squat calculator?

It’s helpful to use the squat calculator at the beginning of the program and periodically throughout to track progress and adjust goals.

4. Can this calculator be used for different squat programs?

Yes, while it is designed for the Hatch Squat Program, you can adjust the variables to suit different squat routines.

5. Is the calculator accurate?

The calculator provides an estimate of your expected gains based on the inputs provided. For exact figures, it’s best to follow the program guidelines and track your progress.