Best Buns Around: Maintenance

4 weeks of minimum-effective-dose glute maintenance for the lifter who finished Best Buns Around and is now running another primary program — Peak Bench, Big 3 Peak, or whatever's taken over their week. This isn't a growth block; it's a preservation block. Two short sessions a week keep your hip thrust, squat, and Romanian deadlift numbers alive so you don't have to rebuild from scratch when you cycle back to BBA v2 or want to specialize again. Day 1 is hip-thrust-primary with cable pump work. Day 2 is squat + unilateral. Each session runs ~30-40 minutes — designed to slot alongside any 3-4 day primary program without wrecking your recovery. Progressive across the 4 weeks: establish loads → add 5 lb → add AMRAP on the top set → optional PR test in week 4. SCHEDULE: Train 2 days a week with at least 2-3 days between sessions. If you're running a concurrent primary program (recommended), slot these on your least-demanding days — e.g. if the primary is upper-focused (Peak Bench), do BBA Maintenance on the primary's recovery days. Do NOT stack this on top of a heavy squat or deadlift day from another program — the hip thrust + squat volume overlaps.

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