Best Buns & Hammies

8 weeks of glute AND hamstring development in one program. The companion to Best Buns Around for the lifter who wants a more balanced posterior chain — or who feels their hamstrings lag behind their glutes. Where BBA is glute-dominant, this one promotes hamstrings to equal billing alongside them. Three days a week: a glute-dominant day (hip thrust primary), a hamstring-dominant day (Romanian deadlift + Nordic curl progression), and a squat + posterior integration day. Nordic hamstring curls progress from assisted → bodyweight across the 8 weeks — one of the most under-utilized hamstring builders in normal programming. Block 1 (weeks 1-4) is hypertrophy: 8-12 reps, tempo, high volume. Block 2 (weeks 5-8) shifts to strength: 5-8 reps on primaries, week 8 ends with a PR test on both the hip thrust and the Romanian deadlift. SCHEDULE: Train 3 days a week. Recommended split: Mon (Glute day) / Wed (Hamstring day) / Fri (Squat + posterior). Always at least 1 rest day between sessions. The 48 hours between glute-primary and hamstring-primary is intentional — hip thrusts and RDLs both hit the posterior chain hard; back-to-back sessions bury recovery. Pairs well with: Best Buns Around v2 (do this AFTER for hamstring emphasis), or as a standalone posterior chain program for anyone wanting balanced glute + hamstring development.

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