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.

- First, determine your current 1-rep max (1RM).
- Next, decide the number of weeks you will follow the program.
- Determine how often you will squat each week.
- Use the formula from above: Net Gain = (Current Max * 0.10) * (Weeks / 4) * (Squat Frequency / 2).
- Finally, calculate the net gain by plugging in the values.
- 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, itâ€™s best to follow the program guidelines and track your progress.