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 | % |
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| 1x10 | 60% |
| 1 * 5 | 60% |
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| 1x8 | 70% |
| 1 * 5 | 70% |
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| 1 * 6 | 75% |
| 1 * 5 | 70% |
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| 1 * 4 | 80% |
| 1 * 5 | 70% |
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Day 2 | 1 * 10 | 60% |
| 1 * 5 | 60% |
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| 1 * 8 | 65% |
| 1 * 5 | 65% |
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| 1 * 8 | 70% |
| 1 * 5 | 70% |
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| 1 * 8 | 75% |
| 1 * 5 | 70% |
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Week 2 |
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Day 1 | 1 * 10 | 60% |
| 1 * 5 | 60% |
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| 1 * 8 | 65% |
| 1 * 5 | 70% |
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| 1 * 6 | 70% |
| 1 * 5 | 75% |
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| 1 * 6 | 75% |
| 1 * 5 | 75% |
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| 1 * 6 | 80% |
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Day 2 | 1 * 10 | 60% |
| 1 * 5 | 60% |
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| 1 * 8 | 70% |
| 1 * 5 | 65% |
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| 1 * 8 | 75% |
| 1 * 5 | 70% |
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| 1 * 8 | 80% |
| 1 * 5 | 70% |
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Week 3 |
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Day 1 | 1 * 8 | 65% |
| 1 * 5 | 60% |
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| 1 * 8 | 70% |
| 1 * 5 | 70% |
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| 1 * 6 | 80% |
| 1 * 5 | 75% |
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| 1 * 6 | 85% |
| 1 * 5 | 80% |
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Day 2 | 1 * 10 | 60% |
| 1 * 5 | 60% |
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| 1 * 10 | 65% |
| 1 * 5 | 65% |
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| 1 * 8 | 70% |
| 1 * 5 | 70% |
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| 1 * 8 | 75% |
| 1 * 5 | 70% |
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Week 4 |
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Day1 | 1 * 8 | 65% |
| 1 * 5 | 70% |
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| 1 * 8 | 70% |
| 1 * 5 | 75% |
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| 1 * 6 | 80% |
| 1 * 5 | 80% |
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| 1 * 6 | 85% |
| 1 * 5 | 85% |
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Day2 | 1 * 8 | 65% |
| 1 * 5 | 60% |
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| 1 * 8 | 70% |
| 1 * 5 | 65% |
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| 1 * 8 | 75% |
| 1 * 5 | 70% |
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| 1 * 8 | 80% |
| 1 * 5 | 70% |
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Week 5 |
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Day 1 | 1 * 8 | 65% |
| 1 * 5 | 70% |
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| 1 * 6 | 75% |
| 1 * 4 | 80% |
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| 1 * 4 | 85% |
| 1 * 3 | 85% |
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| 1 * 4 | 90% |
| 1 * 3 | 90% |
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Day 2 | 1 * 6 | 65% |
| 1 * 5 | 60% |
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| 1 * 6 | 75% |
| 1 * 5 | 65% |
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| 1 * 6 | 80% |
| 1 * 5 | 70% |
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| 1 * 6 | 80% |
| 1 * 5 | 70% |
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Week 6 |
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Day 1 | 1 * 6 | 70% |
| 1 * 5 | 65% |
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| 1 * 6 | 80% |
| 1 * 4 | 75% |
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| 1 * 3 | 90% |
| 1 * 4 | 80% |
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| 1 * 2 | 95% |
| 1 * 4 | 80% |
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Day 2 | 1 * 4 | 75% |
| 1 * 5 | 60% |
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| 1 * 4 | 80% |
| 1 * 5 | 65% |
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| 1 * 4 | 80% |
| 1 * 5 | 70% |
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| 1 * 4 | 80% |
| 1 * 5 | 70% |
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Week 7 |
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Day 1 | 1 * 5 | 70% |
| 1 * 5 | 65% |
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| 1 * 5 | 80% |
| 1 * 4 | 75% |
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| 1 * 2 | 85% |
| 1 * 4 | 80% |
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| 1 * 3 | 90% |
| 1 * 4 | 85% |
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| 1 * 1 | 100% |
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Day 2 | 1 * 4 | 70% |
| 1 * 5 | 60% |
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| 1 * 4 | 75% |
| 1 * 5 | 65% |
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| 1 * 4 | 80% |
| 1 * 5 | 70% |
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| 1 * 4 | 85% |
| 1 * 5 | 70% |
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Week 8 |
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Day 1 | 1 * 5 | 65% |
| 1 * 5 | 60% |
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| 1 * 5 | 70% |
| 1 * 5 | 65% |
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| 1 * 5 | 75% |
| 1 * 5 | 65% |
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| 1 * 5 | 80% |
| 1 * 5 | 65% |
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Day 2 | 2 * 5 | 65% |
| 4 * 5 | 60% |
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| 3 * 5 | 70% |
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Week 9 |
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Day 1 | 1 * 5 | 60% |
| 1 * 5 | 65% |
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| 1 * 3 | 70% |
| 1 * 4 | 75% |
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| 1 * 2 | 80% |
| 1 * 4 | 80% |
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| 1 * 2 | 90% |
| 1 * 4 | 85% |
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| 1 * 1 | 95% |
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Day 2 | 1 * 5 | 65% |
| 4 * 5 | 65% |
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| 3 * 5 | 75% |
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Week 10 |
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Day 1 | 1 * 5 | 60% |
| 1 * 5 | 60% |
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| 1 * 5 | 65% |
| 1 * 5 | 65% |
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| 1 * 5 | 70% |
| 1 * 5 | 70% |
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| 1 * 5 | 75% |
| 1 * 5 | 70% |
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Day 2 | 1 * 5 | 60% |
| 1 * 5 | 60% |
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| 1 * 5 | 65% |
| 1 * 5 | 65% |
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| 1 * 5 | 70% |
| 1 * 5 | 70% |
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| 1 * 5 | 75% |
| 1 * 5 | 70% |
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Week 11 |
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Day 1 | 1 * 5 | 60% |
| 1 * 5 | 60% |
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| 1 * 3 | 70% |
| 1 * 5 | 70% |
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| 1 * 2 | 80% |
| 1 * 5 | 75% |
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| 1 * 2 | 90% |
| 1 * 5 | 75% |
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| 1 * 1 | 95% |
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| 1 * 1 | 103% |
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Day 2 | 1 * 5 | 60% |
| 1 * 5 | 60% |
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| 1 * 5 | 65% |
| 1 * 5 | 70% |
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| 1 * 5 | 70% |
| 1 * 5 | 75% |
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| 1 * 5 | 70% |
| 1 * 5 | 80% |
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Week 12 |
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Day 1 | 1 * 5 | 60% |
| 1 * 5 | 65% |
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| 1 * 5 | 70% |
| 1 * 5 | 70% |
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| 1 * 5 | 75% |
| 1 * 5 | 75% |
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| 1 * 5 | 75% |
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Day 2 | 1 * 5 | 60% |
| 1 * 5 | 60% |
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| 1 * 5 | 70% |
| 1 * 5 | 70% |
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| 1 * 5 | 75% |
| 1 * 5 | 75% |
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| 1 * 5 | 75% |
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Related Posts : Squat Programs