The Big Bank program is an 8-week strength and conditioning plan designed to maximise glute hypertrophy while maintaining a firm, tight waist. Built on the foundation of progressive overload, biomechanical efficiency, and metabolic conditioning, this push-pull-legs (PPL) split strategically balances glute-dominant lower body work, upper body aesthetics, and core activation for a sculpted, powerful physique.

Key training methods include:
✅ Hip thrusts, Romanian deadlifts, and Bulgarian split squats, scientifically proven to elicit high glute activation (Contreras et al., 2015).
✅ Quad-dominant front squats and step-ups to ensure balanced leg development and knee stability (Schoenfeld, 2016).
✅ Sled pushes and drags, which engage the glutes, hamstrings, and core with minimal joint stress, making them an ideal hypertrophy and endurance tool (Hansen et al., 2012).
✅ Deep core training using hanging leg raises and anti-rotation work, strengthening the transverse abdominis to create a tight, defined waist (Willardson, 2007).

The progressive intensity system gradually increases %1RM, volume, and sled load while incorporating a structured deload week to prevent overtraining and optimise adaptation. By training glutes both directly and indirectly multiple times per week, while prioritising joint-friendly sled conditioning, this plan ensures maximum growth, athletic power, and physique aesthetics.

💡 Time to build that 🍑, firm that waist, and dominate the gym! 🔥🚀