Targets all six movement patterns of the hip joint through carefully selected exercises that work the glutes from every angle.
Science-Backed
Based on electromyography research that shows exactly which exercises activate the glutes most effectively, eliminating guesswork and wasted effort.
Home Gym Friendly
All exercises can be performed with basic home gym equipment without compromising results.
“The glutes are the biggest muscles in the body, so learning to use them properly is a huge (ass)et to your lifting and general movement.”
What’s Included
Complete 8-Week Program
A professionally designed workout performed twice weekly that properly trains all aspects of glute development.
Video Tutorials
Access to detailed video demonstrations of each exercise to ensure proper form and maximum glute activation.
Progress Guidelines
Clear instructions on how to progress and when to increase weight for continued improvement.
Warm-up Routines
Simple but effective warm-up protocols to prepare your body for effective glute training.
Program Overview
The Bun Show Program is designed as a focused glute development system that can be integrated with your existing fitness routine.
It’s designed to target all areas of the glutes for a full and peachy bum…
Here’s a complete breakdown of how to implement it effectively:
Program Frequency and Duration
Workout Frequency: Perform the workout twice weekly, with at least 48 hours between sessions
Program Duration: Follow the program for a full 8-week cycle before taking a 1-2 week break
Time Commitment: Each workout takes approximately 60 minutes to complete
Implementation Schedule
Here’s a recommended weekly schedule to optimize your results:
Option 1 (For those with a 4-5 day training split)
Monday: Bun Show Program Workout
Tuesday: Upper Body Training
Wednesday: Rest or Light Recovery Activity
Thursday: Bun Show Program Workout
Friday: Upper Body Training
Saturday/Sunday: Rest or Active Recovery
Option 2 (For those with a 3-day training split)
Monday: Bun Show Program Workout
Wednesday: Upper Body Training
Friday: Bun Show Program Workout
Tuesday/Thursday/Weekend: Rest or Active Recovery
How to Integrate with Existing Training
This program replaces your regular leg workouts
Avoid additional lower body training during the 8-week cycle
You can continue upper body and core work on non-Bun Show days
Keep cardio light to moderate to avoid interfering with recovery
Focus on proper nutrition to support muscle development
Equipment You’ll Need
You won’t need specialized equipment for this program. You can get by with the following gear:
Barbell
Weight plates
Weight bench
Dumbbells
Kettlebell
Resistance bands
Squat rack
Don’t have all the equipment? Our program includes detailed substitution options for every exercise!
Success Stories
“After years of ‘flat backside syndrome’ despite regular workouts, The Bun Show Program transformed my posterior completely! The focus on both strength and movement patterns made all the difference. After 8 weeks, my squat improved by 35 pounds and my jeans fit better than ever!”
Amanda K
“As someone who suffered from chronic lower back pain, strengthening my glutes through this program has been life-changing. Not only is my back pain gone, but I’ve gained athletic ability I never had before. The video tutorials made sure I performed each movement correctly for maximum results.”
Lizzie T
“I tried countless ‘booty workouts’ before finding The Bun Show Program. The difference is this one actually works! The science-backed approach and variety of exercises hit my glutes from angles I didn’t know existed. This isn’t a fluffy Instagram workout—it’s serious training that delivers serious results!”
Sarah M
Program Benefits
Injury Resistance
Properly developed gluteal muscles provide crucial stability to the hip, knee, and lower back, significantly reducing injury risk.
Improved Athletic Performance
Stronger glutes translate to better squats, deadlifts, lunges, and Olympic lifts, plus faster sprinting and higher jumping.
Functional Strength
Make everyday tasks like lifting, carrying, and bending both easier and safer.
Visible Results
Build the shapely, firm posterior you’ve always wanted that fills out your jeans in all the right places.
Frequently Asked Questions
Can I do this program alongside my regular workouts?
Absolutely! This program is designed as an auxiliary program to fit around your other training. It can replace your regular leg day since it thoroughly trains the lower body.
How long does each workout take?
Each workout typically takes 60 minutes or less to complete, making it time-efficient while still providing maximum benefit.
Is this program suitable for beginners?
Yes! While the program is challenging, all exercises include detailed demonstrations and guidance on selecting appropriate starting weights.
Will this program help with back pain?
Many users report significant reduction in lower back pain after strengthening their glutes with this program. The gluteal muscles provide crucial stability to the lower back region.
How quickly will I see results?
Most users notice improved strength and muscle activation within 2-3 weeks, with visible changes typically appearing around the 6-week mark when combined with proper nutrition.
Get Started Today
The Bun Show Program: 8-Week Glute Development System
