Coached by Rob

Bodybuilding
Coach
Rob

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! 🔥🚀

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 8-week program
Sunday
Upper Body and Core

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

Monday
Pull (Back and Glute)

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

Tuesday
Leg Day

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

Wednesday
Upper Body and Core

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

Thursday
Pull (Back and Glute)

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

Friday
Glute Focus

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

Big Bank, 8-Week Glute & Waist Sculpting Plan