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.

The overview is public. Full workout days, exercises, sets, and prescriptions are kept private until your account has access.

Track this program in the SwoleX app — log sets, auto-post sessions, share your progress.