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! 🔥🚀
A
Barbell Overhead Press
4 x 8 @ 154.32 kg
B1
Incline DB Bench Press
4 x 10 @ 70 %
B2
Cable Facepull
4 x 10 @ 6
C
Standing Arnold Press
3 x 12 @ 65 %
D1
Hammer Curl
3 x 12
D2
Tricep Pushdown
3 x 12
E1
Hanging Leg Raise
3 x 12
E2
Standing Cable Wood Choppers
3 x 15
F
American KB Swing
3 x 20
A
Deadlift
4 x 6 @ 7
B1
Lat Pulldown
4 x 10 @ 65 %
B2
Barbell Row
3 x 10 @ 65 %
C
Seated Cable Row
3 x 12 @ 7
D1
Hollow Hold
3 x 0:20
D2
Hyperextension
3 x 15
E1
Sled Drag
3 x 30
E2
Seated sled rope pull
3 x 20
A
Front Squat
4 x 8 @ 7
B
Bulgarian Split Squat
3 x 12 @ 7
C
KB single leg RDL
4 x 10 @ 7
D1
Leg Press
3 x 12 @ 7
D2
Prone Machine Hamstring Curl
3 x 12
E
Abductor Machine
3 x 15
F1
Sled Push
4 x 20
F2
Backward Sled Drag
4 x 20
A
DB Shoulder Press
4 x 8
B1
Bench Press
4 x 10 @ 70 %
B2
Cable Facepull
4 x 10 @ 6
C
DB Lateral Raise
3 x 12
D1
Hammer Curl
3 x 12
D2
Tricep Pushdown
3 x 12
E1
Hanging Leg Raise
3 x 12
E2
Standing Cable Wood Choppers
3 x 15
F
American KB Swing
3 x 20
A
Rack Pull
4 x 6 @ 75 %
B1
Chin-Up
4 x 6
B2
Chest-Supported DB Row
3 x 10
C
Seated Cable Row
3 x 12 @ 7
D1
Hollow Hold
3 x 0:20
D2
Hyperextension
3 x 15
E1
Sled Drag
3 x 30
E2
Seated sled rope pull
3 x 20
A
Assault Bike
0:20, 0:10, 0:20, 0:10, 0:20, 0:10, 0:20, 0:20 @ 9, 4, 9, 4, 9, 4, 9, 4
B
Barbell Hip Thrust
4 x 8 @ 80 %
C
Zercher Squat Lateral
3 x 12 @ 6
D
Front Rack Step-Ups
3 x 12
E
Single Leg Glute Bridge
3 x 20
F
Cable Kick Back
3 x 12
G
Sled Push
3 x 40