Best Buns Around

8 weeks of progressive glute-focused training, twice per week. Block 1 (weeks 1–4) builds glute muscle with high-volume hypertrophy — hip thrusts, RDLs, bridges, and lunges in the 8–12 rep range, ramping to AMRAPs and tempo work by week 4. Block 2 (weeks 5–8) turns that muscle into strength with heavy 3–6 rep top sets and rotated accessories (single-leg RDL, reverse hypers, barbell reverse lunge, step-ups). Anchors stay the same so you can track real PRs across the whole program. Every workout has a distinct purpose — no two days are the same. SCHEDULE: Train 2 days a week with at least 2-3 days between sessions. Recommended: Mon (Hip Hinge day) / Thu (Squat day). Take 3 days off at week's end for full posterior chain recovery. Training loads: Hip thrust, back squat, and Romanian deadlift primaries now carry structured percentage targets (% of Training Max, TM = 90% of 1RM). Cable, unilateral, and machine accessories stay on rep-range + RPE — those exercises don't have clean 1RM references and are better auto-regulated by feel.

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