Hall of Strength
The Bunisher: Relentless Glute Hypertrophy & Sculpting
Most lower-body routines give glutes a secondary role, leaving you with plateaued growth and flat results. The Bunisher changes everything.
Built for lifters determined to transform their physique from every angle, The Bunisher enforces high-frequency targeted stimulus by hitting your glutes in every single training session. No matter what main muscle group is on the schedule—chest, back, or shoulders—your workout opens or finishes with high-impact, targeted glute overload. This constant stimulus keeps muscle protein synthesis elevated around the clock to create a firmer, fuller, and undeniably eye-catching profile.
Why The Bunisher Gets Results
Daily Glute Activation: Every session incorporates specialized glute protocols—combining heavy hip extension, lateral hip abduction, and intense time-under-tension variations to maximize shape and size.
Full-Body Integration: You don't sacrifice upper-body power or overall balance. Heavy compound lifts for the upper body and core run seamlessly alongside daily glute work.
Plateau-Proof Frequency: By varying loading mechanics, rep ranges, and fatigue levels each day, The Bunisher maximizes glute density and lift without frying your joints or lower back.
What You Get
4 Weeks of Targeted Sculpting: A high-octane program designed to push glute development into overdrive.
3D Glute Development: Precise exercise selection targeting the gluteus maximus, medius, and minimus for peak shape and roundness.
Strategic Recovery Management: Micro-dosed volume per session prevents central nervous system burnout while forcing continuous adaptation.
Stop settling for average lower-body gains. Step into the Hall of Strength and claim the firmness, shape, and strength you’ve been working for.
Are you ready for The Bunisher?
1 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Stretch
2 x 10
B
TKE's
2 x 10
C
Deadlift
4 x 5
D
DB Rear Foot Elevated Split Squat
3 x 5
E
Chest-Supported DB Row
4 x 12
F
Overhead Press
3 x 10
G1
DB Bicep Curls
3 x 10
G2
Cable Overhead Triceps Extensions
3 x 15
H
DB Lateral Lunge
3 x 10
I
Walk
1 x 10:00
A
Dynamic Stretch
2 x 10
B
Band Hip Flexor Stretch
1 x 1:00
C
Back Squat
5, 5, 5, 10
D
DB RDL
3 x 10
E
Seated Cable Row
3 x 12
F
Pullover
3 x 12
G
Incline DB Bench Press
4 x 10
H1
Inclined Hammer Curls
3 x 15
H2
Bench Dips
3 x 15
I
Barbell Hip Thrust
4 x 12
J
Stairs
1 x 6:00
A
Dynamic Stretch
2 x 10
B
Goblet Squat
2 x 10
C1
Deadlift Sumo
3 x 6
C2
Kettlebell Deadlift
3 x 6
D
DB Rear Foot Elevated Split Squat
3 x 5
E
Lat Pulldown
3 x 12
F
Chest-Supported DB Row
3 x 10
G
Seated DB Shoulder Press
3 x 12
H1
DB Bicep Curls
3 x 10
H2
Tricep Pushdown
3 x 15
I
Goblet Squat
1 x 40
J
Walk
1 x 10:00
A
Dynamic Stretch
2 x 10
B
Air Squat
2 x 5
C
Back Squat
3 x 12
D
DB RDL
3 x 6
E
Stability Ball Hamstring Curl
3 x 8
F
Seated Cable Row
3 x 12
G
Pullover
3 x 12
H
DB Bench Press
4 x 10
I
Hammer Curl
3 x 12
J
Close Grip DB Press
3 x 12
K
Walking Lunges
4 x 10
L
Walk
1 x 5:00
Doug Hall
Once a college athlete, over 20 years training & working with pro athletes, Hollywood celebrities. Chair holder on D1 Training Corporate Strength Panel where I assisted in developing all training protocol for every facility in the country.
