Best Buns Around: Home Edition

The glute program you can take anywhere. Best Buns Around, reimagined for home training — no barbell, no gym membership, no excuses. Six weeks of structured glute + posterior chain development using resistance bands, bodyweight, and optional light dumbbells. Same anchor patterns as barbell BBA (hip thrust, squat, RDL) — different tools. Three days a week: Day 1 hammers glutes with a banded activation circuit + single-leg hip thrust progression. Day 2 is squat + unilateral leg work (bodyweight → tempo → jump variants). Day 3 is posterior chain + mobility with single-leg RDLs, glute bridges, and Superman extensions. Block 1 (weeks 1-3) builds volume and grooves the unilateral movements. Block 2 (weeks 4-6) turns up the difficulty with harder single-leg variants, tempo work, and AMRAP test finishers. Bodyweight glute training progresses through VARIANT DIFFICULTY, not added weight — bilateral → unilateral, longer holds, harder ranges of motion. No percentages here (bodyweight has no 1RM anchor); every set uses RPE + rep-range prescription. SCHEDULE: Train 3 days a week. Recommended: Mon (Glute Focus) / Wed (Squat & Unilateral) / Fri (Posterior + Mobility). Always at least 1 rest day between sessions. Take 2 consecutive days off at week's end for full recovery. Each session runs ~30-40 minutes. EQUIPMENT: Resistance band (any brand — a hip-circle band or set of mini loops works best) + floor space + wall. Optional: sturdy chair or low bench for Bulgarian split squats + step-ups; light dumbbells (10-25 lb) for weighted single-leg RDLs in the strength block.

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