🍑💪 Buns & Guns: 3‑Day Glutes & Arms Specialization Program

A 3-day full‑body muscle building routine built with my evidence-based RP Hypertrophy progression logic for Liftosaur.

Goal: Prioritize growing glutes, legs, and defined arms while still training the entire body.

🗓️ Overall Structure (3‑Day Full Body)

Three days per week. Start and end week with primary Buns & Guns days with 1 Glute Boost + Upper Body day in the middle.

Each day trains a mix of body parts with different emphasis.

All exercises begin at 2 sets, with autoregulated volume changes week to week via ratings feedback.

Rep ranges are 5-10, 8-12, and 10–15 depending on the exercise. Feel free to change to anything in 5-30 rep range based on preferences.

Recommend 1-2 days rest between training days. Good time for light/moderate activity like cardio/yoga.

These days revolve around:

Glute & Leg Compounds (e.g., squat patterns, hinge/RDL): Big movers to drive the primary overload.
- Some isolation included to target muscles not worked well in compounds
Direct Arm Work: Biceps + triceps get meaningful volume through curls, extensions, and superset options.
Abs/Core: Simple, effective core work to round out the full‑body stimulus.

These are your “meat and potatoes” days - the ones that provide most growth to the buns and the guns.

This day is intentionally lower‑fatigue and keeps training balanced:

Extra Glute Isolation (thrust/bridge & abduction): Adds volume without the systemic fatigue of heavy compounds.
- Abduction helps build the upper/outer glutes (i.e. shelf)
Chest / Back / Shoulders: Just enough to maintain or slowly grow these areas while keeping the focus on glutes + arms.
- Chest + Back exercises add extra stimulus to arms as well

Think of Day 2 as the “glute pump + upper‑body maintenance” day that keeps everything trained while still feeding the specialization.

This program uses my RP‑inspired autoregulated progression model. Week to week changes will generally be automatically handled by the program.

Here are the basics:

Start around 3 reps in reserve (RIR), lower volume
Add 1 rep or smallest weight increment each week when targets are hit
Adjust volume (sets) based on recovery/performance ratings feedback
Deload when needed or every 4–8 weeks if preferring a fixed schedule
Repeat program as many times as desired, swapping exercises for alternatives working same muscle if needed

See the full RP Hypertrophy release post for info like basic usage, general features, rating guidelines, and troubleshooting.