søndag 22. januar 2012

Gayle Hatch squat program from Mike's Gym

Found this squat program here . You can  also find an excel spread sheet for the program. In this program you will do the squat and the front squat 2 days a week.






Week 1 Squat Front Squat
Day 1 sets / reps %
sets / reps %

1x10 60%
1 * 5 60%

1x8 70%
1 * 5 70%

1 * 6 75%
1 * 5 70%

1 * 4 80%
1 * 5 70%







Day 2 1 * 10 60%
1 * 5 60%

1 * 8 65%
1 * 5 65%

1 * 8 70%
1 * 5 70%

1 * 8 75%
1 * 5 70%




























Week 2





Day 1 1 * 10 60%
1 * 5 60%

1 * 8 65%
1 * 5 70%

1 * 6 70%
1 * 5 75%

1 * 6 75%
1 * 5 75%

1 * 6 80%










Day 2 1 * 10 60%
1 * 5 60%

1 * 8 70%
1 * 5 65%

1 * 8 75%
1 * 5 70%

1 * 8 80%
1 * 5 70%




























Week 3





Day 1 1 * 8 65%
1 * 5 60%

1 * 8 70%
1 * 5 70%

1 * 6 80%
1 * 5 75%

1 * 6 85%
1 * 5 80%







Day 2 1 * 10 60%
1 * 5 60%

1 * 10 65%
1 * 5 65%

1 * 8 70%
1 * 5 70%

1 * 8 75%
1 * 5 70%




























Week 4





Day1 1 * 8 65%
1 * 5 70%

1 * 8 70%
1 * 5 75%

1 * 6 80%
1 * 5 80%

1 * 6 85%
1 * 5 85%







Day2 1 * 8 65%
1 * 5 60%

1 * 8 70%
1 * 5 65%

1 * 8 75%
1 * 5 70%

1 * 8 80%
1 * 5 70%




























Week 5





Day 1 1 * 8 65%
1 * 5 70%

1 * 6 75%
1 * 4 80%

1 * 4 85%
1 * 3 85%

1 * 4 90%
1 * 3 90%







Day 2 1 * 6 65%
1 * 5 60%

1 * 6 75%
1 * 5 65%

1 * 6 80%
1 * 5 70%

1 * 6 80%
1 * 5 70%




























Week 6





Day 1 1 * 6 70%
1 * 5 65%

1 * 6 80%
1 * 4 75%

1 * 3 90%
1 * 4 80%

1 * 2 95%
1 * 4 80%







Day 2 1 * 4 75%
1 * 5 60%

1 * 4 80%
1 * 5 65%

1 * 4 80%
1 * 5 70%

1 * 4 80%
1 * 5 70%




























Week 7





Day 1 1 * 5 70%
1 * 5 65%

1 * 5 80%
1 * 4 75%

1 * 2 85%
1 * 4 80%

1 * 3 90%
1 * 4 85%

1 * 1 100%










Day 2 1 * 4 70%
1 * 5 60%

1 * 4 75%
1 * 5 65%

1 * 4 80%
1 * 5 70%

1 * 4 85%
1 * 5 70%




























Week 8





Day 1 1 * 5 65%
1 * 5 60%

1 * 5 70%
1 * 5 65%

1 * 5 75%
1 * 5 65%

1 * 5 80%
1 * 5 65%







Day 2 2 * 5 65%
4 * 5 60%

3 * 5 70%































Week 9





Day 1 1 * 5 60%
1 * 5 65%

1 * 3 70%
1 * 4 75%

1 * 2 80%
1 * 4 80%

1 * 2 90%
1 * 4 85%

1 * 1 95%










Day 2 1 * 5 65%
4 * 5 65%

3 * 5 75%































Week 10





Day 1 1 * 5 60%
1 * 5 60%

1 * 5 65%
1 * 5 65%

1 * 5 70%
1 * 5 70%

1 * 5 75%
1 * 5 70%







Day 2 1 * 5 60%
1 * 5 60%

1 * 5 65%
1 * 5 65%

1 * 5 70%
1 * 5 70%

1 * 5 75%
1 * 5 70%




























Week 11





Day 1 1 * 5 60%
1 * 5 60%

1 * 3 70%
1 * 5 70%

1 * 2 80%
1 * 5 75%

1 * 2 90%
1 * 5 75%

1 * 1 95%




1 * 1 103%










Day 2 1 * 5 60%
1 * 5 60%

1 * 5 65%
1 * 5 70%

1 * 5 70%
1 * 5 75%

1 * 5 70%
1 * 5 80%




























Week 12





Day 1 1 * 5 60%
1 * 5 65%

1 * 5 70%
1 * 5 70%

1 * 5 75%
1 * 5 75%

1 * 5 75%










Day 2 1 * 5 60%
1 * 5 60%

1 * 5 70%
1 * 5 70%

1 * 5 75%
1 * 5 75%

1 * 5 75%