max bs

HATCH SQT
PROGRAM:

300

max fs
250

WEEK 1
day one

back sqt
sets/reps %
wt used
1x10
60%
180
1x8
70%
210
1*6
75%
225
1*4
80%
240

front sqt
sets/reps %
wt used
1*5
60%
150
1*5
70%
175
1*5
70%
175
1*5
70%
175

day 2

1*10
1*8
1*8
1*8

60%
65%
70%
75%

180
195
210
225

1*5
1*5
1*5
1*5

60%
65%
70%
70%

150
162.5
175
175

1*10
1*8
1*6
1*6
1*6

60%
65%
70%
75%
80%

180
195
210
225
240

1*5
1*5
1*5
1*5

60%
70%
75%
75%

150
175
187.5
187.5

1*10
1*8
1*8
1*8

60%
70%
75%
80%

180
210
225
240

1*5
1*5
1*5
1*5

60%
65%
70%
70%

150
162.5
175
175

1*8
1*8
1*6
1*6

65%
70%
80%
85%

1*5
1*5
1*5
1*5

60%
70%
75%
80%

1*10
1*10
1*8
1*8

60%
65%
70%
75%

1*5
1*5
1*5
1*5

60%
65%
70%
70%

1*8
1*8
1*6
1*6

65%
70%
80%
85%

1*5
1*5
1*5
1*5

70%
75%
80%
85%

1*8
1*8
1*8
1*8

65%
70%
75%
80%

1*5
1*5
1*5
1*5

60%
65%
70%
70%

1*8

65%

1*5

70%

week 2
day 1

day 2

week 3
day 1

day 2

week 4
day1

day2

week 5
day 1

day 2

week 6
day 1

day 2

week 7
day 1

day 2

week 8
day 1

day 2

week 9
day 1

day 2

week 10

1*6
1*4
1*4

75%
85%
90%

1*4
1*3
1*3

80%
85%
90%

1*6
1*6
1*6
1*6

65%
75%
80%
80%

1*5
1*5
1*5
1*5

60%
65%
70%
70%

1*6
1*6
1*3
1*2

70%
80%
90%
95%

1*5
1*4
1*4
1*4

65%
75%
80%
80%

1*4
1*4
1*4
1*4

75%
80%
80%
80%

1*5
1*5
1*5
1*5

60%
65%
70%
70%

1*5
1*5
1*2
1*3
1*1

70%
80%
85%
90%
100%

1*5
1*4
1*4
1*4

65%
75%
80%
85%

1*4
1*4
1*4
1*4

70%
75%
80%
85%

1*5
1*5
1*5
1*5

60%
65%
70%
70%

1*5
1*5
1*5
1*5

65%
70%
75%
80%

1*5
1*5
1*5
1*5

60%
65%
65%
65%

2*5
3*5

65%
70%

4*5

60%

1*5
1*3
1*2
1*2
1*1

60%
70%
80%
90%
95%

1*5
1*4
1*4
1*4

65%
75%
80%
85%

1*5
3*5

65%
75%

4*5

65%

day 1

1*5
1*5
1*5
1*5

60%
65%
70%
75%

1*5
1*5
1*5
1*5

60%
65%
70%
70%

day 2

1*5
1*5
1*5
1*5

60%
65%
70%
75%

1*5
1*5
1*5
1*5

60%
65%
70%
70%

1*5
1*3
1*2
1*2
1*1
1*1

60%
70%
80%
90%
95%
103%

1*5
1*5
1*5
1*5

60%
70%
75%
75%

1*5
1*5
1*5
1*5

60%
65%
70%
70%

1*5
1*5
1*5
1*5

60%
70%
75%
80%

1*5
1*5
1*5
1*5

60%
70%
75%
75%

1*5
1*5
1*5

65%
70%
75%

1*5
1*5
1*5
1*5

60%
70%
75%
75%

1*5
1*5
1*5

60%
70%
75%

week 11
day 1

day 2

week 12
day 1

day 2

max bs
burgener sqt
program
WEEK 1
day one

WEEK 2

105

85
MON
back sqt
sets/reps
%
10X3
75%

10X3

MON
back sqt
78%

10X3

MON
back sqt
81%

10X3

MON
back sqt
84%

10X3

MON
back sqt
87%

10X3

MON
back sqt
80%

10X2

MON
back sqt
90%

10X3

MON
back sqt
81%

WEEK 3

WEEK 4

WEEK 5
day 1

WEEK 6

WEEK 7
day1

WEEK 8

max fs

wt used
79

82

86

89

92

84

95

86

THUR
front sqt
sets/reps
%
10X3
80%

10x3

THUR
front sqt
83%

71

10X3

THUR
front sqt
86%

74

10X3

THUR
front sqt
89%

76

10X3

THUR
front sqt
92%

79

10X3

THUR
front sqt
95%

81

10X3

THUR
front sqt
83%

71

6x2

THUR
front sqt
98%

84

MON
back sqt
WEEK 9
day 1

WEEK 10

10X2

93%

10X3

MON
back sqt
84%

THUR
front sqt
98

89

10X3

86%

74

6x2

THUR
front sqt
101%

86

MON
back sqt
WEEK 11
day 1

6x1

95%

wt used
230

THUR
front sqt
100

10x3

89%

76

=roundup(roundup

WEEK 12

10x2

MON
back sqt
87%

92

3x1

THUR
front sqt
104%

89

=roundup(roundup(wts*%/1,0)*1, 1)
79

MAX

MAX

BS

FS

250
12-Dec
bs

230

70%

5x5

175

day 2

rest day
fs

6x2-3

%
65%
150

day 3

bs

6x1

90%
225

wk 2
day 1

19-Dec
bs

5x5

73%
183

day 2

rest day
fs

6x2-3

65%
150

day 3

bs

6x1

91%
228

wk 3
day 1

26-Dec
bs

5x5

75%
188

day 2

rest day
fs

6x2-3

67%
155

day 3

bs

6x1

92%
230

wk 4
day 1

2-Jan
bs

5x5

77%
193

WK 1
day 1

=roundup(roundup(wts*%/1,0

day 2

rest day
fs

6x2-3

67%
155

day 3

bs

6x1

93%
233

wk 5
day 1

9-Jan
bs

5x5

79%
198

day 2

rest day
fs

6x2-3

67%
155

day 3

bs

6x1

93%
233

wk 6
day 1

16-Jan
bs

5x5

81%
203

day 2

rest day
fs

6x2-3

67%
155

6x1

93%
233

5x5

83%
208

day 3

bs

wk 7
day 1

23-Jan
bs

day 2

rest day
fs

6x2-3

66%
152

day 3

bs

6x1

94%
235

wk 8
day 1

30-Jan
bs

5x5

85%
213

day 2

rest day
fs

6x2-3

64%
148

day 3

bs

6x1

94%
235

wk 9
day 1

7-Jan
bs

5x5

87%
218

day 2

rest day
fs

6x2-3

62%
143

6x1

96%
240

5x5

88%
220

day 3

bs

wk 10
day 1

7-Jan
bs

day 2

rest day
fs

6x2-3

60%
138

day 3

bs

6x1

95%
238

=roundup(roundup(wts*%/1,0)*1, 1)

day 1
wk 1

wk 2

wk 3

wk4

wk 5

wk 6

fs
day 2
wk 1

wk 2

max

max

bs

fs

250

set 1
60%
10
0

set 2
65%
10
0

set 3
70%
10
0

set 1
60%
8
0

set 2
65%
8
0

set 3
70%
8
0

set 4
75%
8
0

set 1
60%
6
0

set 2
65%
6
0

set 3
70%
6
0

set 4
75%
6
0

set 5
80%
6
0

set 1
60%
10
0

set 2
65%
8
0

set 3
70%
6
0

set 4
75%
6
0

set 5
80%
6
0

set 6
85%
4
0

set 1
70%
6
0

set 2
75%
6
0

set 3
80%
6
0

set 4
85%
4
0

set 5
90%
3
0

set 6
75%
6
0

set 1
75%
6
0

set 2
80%
6
0

set 3
85%
4
0

set 4
90%
3
0

set 5
95%
2
0

set 6
75%
6
0

set 1
60%
5
150

set 2
65%
5
163

set 3
70%
5
175

set 1
60%
5

set 2
65%
5

set 3
70%
5

=roundup(roundup(wts*%/1,0)*1, 1)

set 4
75%
5

wk 3

wk4

wk 5

wk 6

150

163

175

188

set 1
60%
5
150

set 2
65%
5
163

set 3
70%
5
175

set 4
75%
5
188

set 5
80%
5
200

set 1
60%
5
150

set 2
65%
5
163

set 3
70%
5
175

set 4
75%
5
188

set 5
80%
4
200

set 6
85%
4
213

set 1
70%
5
175

set 2
75%
5
188

set 3
80%
4
200

set 4
85%
4
213

set 5
90%
3
225

set 6
75%
5
188

set 1
75%
5
188

set 2
80%
4
200

set 3
85%
3
213

set 4
90%
2
225

set 5
95%
1
238

set 6
75%
5
188

set 1
55%
10
0

set 2
60%
10
0

set 3
65%
10
0

set 1
55%
8
0

set 2
60%
8
0

set 3
65%
8
0

set 4
70%
8
0

set 1
55%
6
0

set 2
60%
6
0

set 3
65%
6
0

set 4
70%
6
0

set 5
75%
6
0

set 1
55%
10
0

set 2
60%
8
0

set 3
65%
6
0

set 4
70%
6
0

set 5
75%
6
0

day 3
wk 1

wk 2

wk 3

wk4

set 6
80%
4
0

wk 5

wk 6

set 1
65%
6
0

set 2
70%
6
0

set 3
75%
6
0

set 4
80%
4
0

set 5
85%
3
0

set 6
70%
6
0

set 1
70%
6
0

set 2
75%
6
0

set 3
80%
4
0

set 4
85%
3
0

set 5
90%
2
0

set 6
70%
6
0

=roundup(roundup(wts*%/1,0)*1, 1)

roundup(wts*%/1,0)*1, 1)