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HATCH SQT
PROGRAM:
WEEK 1
day one
day 2
week 2
day 1
day 2
week 3
day 1
day 2
week 4
day1
back sqt
sets/reps %
wt used
1x10
60%
1x8
70%
1*6
75%
1*4
80%
front sqt
sets/reps %
wt used
0 1*5
60%
0 1*5
70%
0 1*5
70%
0 1*5
70%
0
0
0
0
1*10
1*8
1*8
1*8
60%
65%
70%
75%
0 1*5
0 1*5
0 1*5
0 1*5
60%
65%
70%
70%
0
0
0
0
1*10
1*8
1*6
1*6
1*6
60%
65%
70%
75%
80%
0 1*5
0 1*5
0 1*5
0 1*5
0
60%
70%
75%
75%
0
0
0
0
1*10
1*8
1*8
1*8
60%
70%
75%
80%
0 1*5
0 1*5
0 1*5
0 1*5
60%
65%
70%
70%
0
0
0
0
1*8
1*8
1*6
1*6
65%
70%
80%
85%
0 1*5
0 1*5
0 1*5
0 1*5
60%
70%
75%
80%
0
0
0
0
1*10
1*10
1*8
1*8
60%
65%
70%
75%
0 1*5
0 1*5
0 1*5
0 1*5
60%
65%
70%
70%
0
0
0
0
1*8
1*8
1*6
1*6
65%
70%
80%
85%
0 1*5
0 1*5
0 1*5
0 1*5
70%
75%
80%
85%
0
0
0
0
day2
week 5
day 1
day 2
week 6
day 1
day 2
week 7
day 1
day 2
week 8
day 1
1*8
1*8
1*8
1*8
65%
70%
75%
80%
0 1*5
0 1*5
0 1*5
0 1*5
60%
65%
70%
70%
0
0
0
0
1*8
1*6
1*4
1*4
65%
75%
85%
90%
0 1*5
0 1*4
0 1*3
0 1*3
70%
80%
85%
90%
0
0
0
0
1*6
1*6
1*6
1*6
65%
75%
80%
80%
0 1*5
0 1*5
0 1*5
0 1*5
60%
65%
70%
70%
0
0
0
0
1*6
1*6
1*3
1*2
70%
80%
90%
95%
0 1*5
0 1*4
0 1*4
0 1*4
65%
75%
80%
80%
0
0
0
0
1*4
1*4
1*4
1*4
75%
80%
80%
80%
0 1*5
0 1*5
0 1*5
0 1*5
60%
65%
70%
70%
0
0
0
0
1*5
1*5
1*2
1*3
1*1
70%
80%
85%
90%
100%
0 1*5
0 1*4
0 1*4
0 1*4
0
65%
75%
80%
85%
0
0
0
0
1*4
1*4
1*4
1*4
70%
75%
80%
85%
0 1*5
0 1*5
0 1*5
0 1*5
60%
65%
70%
70%
0
0
0
0
1*5
1*5
65%
70%
0 1*5
0 1*5
60%
65%
0
0
day 2
week 9
day 1
day 2
week 10
day 1
day 2
week 11
day 1
day 2
week 12
day 1
1*5
1*5
75%
80%
0 1*5
0 1*5
65%
65%
0
0
2*5
3*5
65%
70%
0 4*5
0
60%
1*5
1*3
1*2
1*2
1*1
60%
70%
80%
90%
95%
0 1*5
0 1*4
0 1*4
0 1*4
0
65%
75%
80%
85%
0
0
0
0
1*5
3*5
65%
75%
0 4*5
0
65%
1*5
1*5
1*5
1*5
60%
65%
70%
75%
0 1*5
0 1*5
0 1*5
0 1*5
60%
65%
70%
70%
0
0
0
0
1*5
1*5
1*5
1*5
60%
65%
70%
75%
0 1*5
0 1*5
0 1*5
0 1*5
60%
65%
70%
70%
0
0
0
0
1*5
1*3
1*2
1*2
1*1
1*1
60%
70%
80%
90%
95%
103%
0 1*5
0 1*5
0 1*5
0 1*5
0
0
60%
70%
75%
75%
0
0
0
0
1*5
1*5
1*5
1*5
60%
65%
70%
70%
0 1*5
0 1*5
0 1*5
0 1*5
60%
70%
75%
80%
0
0
0
0
1*5
60%
0 1*5
65%
day 2
1*5
1*5
1*5
70%
75%
75%
0 1*5
0 1*5
0
70%
75%
0
0
1*5
1*5
1*5
1*5
60%
70%
75%
75%
0 1*5
0 1*5
0 1*5
0
60%
70%
75%
0
0
0