Welcome to the GluteHouse Method

This exists for one reason: to help you get the absolute most out of your training at GluteHouse.

GluteHouse is not random workouts. It’s a structured strength-training system built around progressive overload, intentional programming, and mastering movement over time.

The members who see the best results aren’t guessing. They understand how the system works, how hard to push each week, how to track progress, and when to ask for help.

Most importantly, they take full advantage of the tools we provide.

Inside The GluteHouse Method, you’ll learn:

  • Six Essential Tips

  • The Engine: Progressive Overload

  • Weekly Mindsets

  • How Real Results Actually Happen

Read this once now. Come back to it often.
Use the tools. Trust the process. See the results. 🍑

Six Essential Tips for Success

If you follow these six principles consistently, your results at GluteHouse will accelerate.

These are not suggestions. They are the foundation of how our training system works.

Master these, and everything else becomes easier.

  • When you’re learning a new movement or in Week-1 of a new cycle, complete your first few sets with lighter weight.

    Your goal should be to finish those early sets saying to yourself, “I felt the intended muscles working… and the weight was easy.”

    That’s how you know you’re making the mind-muscle connection and are ready to increase the weight.

    As weight increases, that feeling should be maintained, and ideally intensified. If the feeling lessens or disappears, you’re likely compensating with other muscles or breaking form.

    When you go too heavy too soon, your focus shifts from staying in control and feeling the right muscles to simply moving the weight from point A to point B. And if the intended muscles aren’t doing the work… what’s the point of the heavier weight?

    If you can’t feel the intended muscles working with light weight, going heavier is not the answer. The answer is improving your form, technique, and control.

    Form + Mind-Muscle Connection > Weight.

    If you’re unsure what you should feel, how to set up, or what weight to use, don’t guess. Ask your Floor Coach for help.

  • There is no one-size-fits-all way to achieve “perfect form.”

    Everyone’s body is different, the goal is to find the setup, range of motion, and coaching cues that help you feel the intended muscles working best.

    Setup

    Small adjustments can make a big difference. Experiment with:

    • Foot placement

    • Body position

    • Machine settings

    Your setup should help you feel stable, controlled, and connected to the target muscles.

    Range of Motion

    Going as deep as possible in a squat or as low as possible in an RDL, doesn’t automatically mean better muscle recruitment.

    Instead, find your sweet spot:

    • A range you can control

    • A range where you feel the strongest contraction

    • A range you can repeat consistently, set after set

    At GluteHouse, the goal is not the “biggest range.” The goal is the range that creates the best muscle stimulation.

    Cues

    Coaching cues can be:

    • Verbal (what you hear)

    • Visual (what you see)

    • Tactile (what you feel)

    If a cue doesn’t click, don’t force it. Ask for a different approach. Sometimes you don’t need a new exercise, you just need a different cue, a clearer visual, or a small hands-on adjustment to make the movement “click.”

    When you need extra help, tell your Floor Coach what kind of cues you prefer so we can coach you in the way that works best for you.

  • Your Floor Coach is one of the biggest advantages of training at GluteHouse.

    We’re always paying attention to your reps and technique, sometimes from a distance, and you may not even realize it. Our job is to spot form breakdown, setup issues, or anything that could limit results or increase injury risk.

    Sometimes It Looks Right to us… But Doesn’t Feel Right to you.

    A movement can look perfect to a coach; clean reps, solid control, correct positioning, but still feel internally “off” to you.

    If we don’t cue you in that moment, it doesn’t mean we aren’t paying attention. It often means that visually, your movement looked correct.

    But if something feels weird, uncomfortable, or like you’re feeling it in the wrong place, we can’t know that unless you tell us.

    Communication is the only way we can coach what you’re feeling, not just what we’re seeing.

    If something feels off, don’t fight through it. Ask for help when you’re unsure about:

    • Setup (machine settings, foot placement, positioning)

    • Range of motion (finding your sweet spot)

    • Mind-muscle connection (what you should feel and where)

    • Weight selection (what to start with and when to increase)

    • Technique (how to execute the lift effectively)

    You don’t need to “tough it out” or guess.

    If it feels off —> say something.
    If you’re unsure —> ask.
    If you want to level up —> ask.

    That’s how you improve faster, stay safer, and get better results.

  • There is no exact formula for increasing weight, but the Easy–Medium–Hard Test is a reliable method as long as you’re keeping proper form.

    After every set, ask yourself →
    “Was that set easy, medium, or hard?”

    If you answer:

    Easy → go up in weight by 10–20 pounds
    Medium → increase the weight by 5–10 pounds
    Hard → stay at that weight until it feels easy or medium

    Important: The Weekly Mindsets will include weight increase suggestions, and the amount will vary slightly depending on what week of the cycle we are in.

    And if you’re doing a new movement - or we’re in Week 1 of a cycle - remember to apply Tip #1 when choosing your starting weight. It’s always better to start a little too light and build up than start too heavy and sacrifice form (or lose the mind-muscle connection).

    Finding the right weights takes time - there is some trial and error involved.

    If you finish a set thinking you could have done significantly more reps, go heavier.

    If you go heavier and can’t finish the set because it was too heavy, your sweet spot is a weight in between those two.

    The more comfortable you become with each movement, the better you’ll be able to assess and answer this question.

  • When you do a new movement or use a machine for the first time and expect to master the technique on your first set, you’re setting yourself up for a lot of frustration.

    During your first few months as a member, Week 1 of each cycle, and anytime you do a new movement, give yourself permission to mess up (yes - “f***ing up” a little is part of the process). That’s where the learning happens, and that’s where confidence is built.

    A movement might not “click” right away. That doesn’t mean it isn’t right for you. Most of the time, it means you just haven’t done enough quality reps to learn it.

    All too often someone tries a movement once, it feels awkward, and they dismiss it as “not for me.” But there’s a reason we program what we program. When done properly, these movements are massively beneficial. Dismissing them too quickly means you’re missing an opportunity to train something that can drive results.

    Here’s how to get comfortable faster:

    • Start light and earn your weight increases. Light weight gives you space to learn without compensating. When you can feel the intended muscles working with light weight, you’ve found the feeling you should maintain - and ideally intensify - as load increases.

    • Focus on form first. Perfect reps beat heavy reps every time.

    • Ask for help early. One coaching adjustment can make a movement click instantly.

    If you give yourself time to master a movement with lighter weight, you’re laying the framework for long-term success.

    Rome wasn’t built in a day - and neither is a body transformation.

  • The easiest “hack” to streamline your results at GluteHouse is also the one too many people skip:

    Review your movement videos + notes before you walk in.

    Try to avoid watching videos during your training session. Instead, review the in-app videos and notes before you arrive, then use the monitors on the gym floor (movement video on loop + essential execution tips) and your Floor Coach to refine your execution and keep progressing.

    GluteHouse isn’t personal training. Our coaching is designed to build on the knowledge you gain from reviewing the videos and notes ahead of time - and help you become confident and independent in the gym. When you show up prepared, your Floor Coach can spend your session time on what matters most:

    • Answering your questions

    • Improving your form and technique

    • Helping you choose the right weights and progress faster

    What “Prepared” Looks Like

    • Watch the videos before your session. Especially as a new member.

    • Review the notes. Pay attention to key setup points and important cues.

    • Tell your Floor Coach what’s new (or what you want help with) before you start your session. Let us know which movements are new to you, feel awkward, or where you want extra coaching.

    After a Few Months, You Can Be Smarter About It

    Once you’ve trained with us for a bit - and movements repeat in future cycles - you don’t always need to watch the entire video.

    Why This Matters

    When you show up prepared, you get more out of every station - better form, cleaner execution, increased muscle engagement, and faster progress. A few minutes of prep turns a good workout into a great one.

The Engine: Progressive Overload

If there is one concept that drives results at GluteHouse, it’s this: Progressive Overload.

Progressive overload means gradually increasing the demand placed on your muscles over time. If your body is not challenged to do more than it has done before, it has no reason to change.

No new strength.
No new muscle.
No new shape.

Results are not random. They are earned through progression.

What Progressive Overload Actually Means at GluteHouse

At GluteHouse, progressive overload is not random. It’s intentional. It’s structured. And it’s built directly into how we program and how the Weekly Mindsets guide you.

Progressive overload can show up in three primary ways:

  • Lifting heavier weight

  • Performing more reps at the same weight

  • Improving control, muscle engagement and contraction (mind-muscle connection)

All three matter.

But at GluteHouse, our primary measurable driver - especially at Stations 1, 2, and 3 - is increasing load while maintaining intense muscle engagement (mind-muscle connection)

If the weight increases but form breaks down or the intended muscles stop doing the work, that’s not progress.

It’s compensation.

Real progressive overload means more demand - with control.

  • Progressive overload isn’t complicated - but it does require intention.

    At GluteHouse, it shows up in three primary ways:

    1️⃣ Increasing Weight

    This is the most obvious - and most measurable - form of progressive overload.

    If last week you hip-thrusted 50 pounds for 10 reps, and this week you hip-thrust 55 pounds for 10 reps with the same control and muscle engagement, your muscles are being stimulated with a new challenge.

    At Stations 1, 2, and 3, increasing load (while maintaining form) is our primary driver of measurable progress.

    But increasing weight only counts if:

    • your form stays controlled

    • the intended muscles are still doing the work

    • the mind-muscle connection is maintained (or intensified)

    If weight increases but muscle engagement drops, that’s not overload. That’s compensation.

    2️⃣ Performing More Reps at the Same Weight

    Sometimes the weight doesn’t change - but your capacity does.

    If last week you used 60 pounds for 8 reps and this week you use 60 pounds for 10 clean reps, you’ve progressed.

    This is also where our rep ranges come into play (example: 4 sets of 12–15 reps). If you can consistently hit the top end of the rep range with clean form and strong muscle engagement, it’s usually time to increase the weight.

    More reps at the same load = more total work.

    Progress doesn’t always look like heavier plates - sometimes it looks like stronger execution.

    3️⃣ Improving Muscle Engagement and Control

    This one gets overlooked in most gyms - but not here.

    If you lift the same weight as last week but:

    • you feel the contraction more intensely

    • you control the eccentric better

    • you eliminate compensation

    • you stay stable and locked in

    …you’ve increased the quality of the demand.

    And quality matters.

    Especially at Stations 4 and 5 (abduction and isolation work), improving peak contraction and control is often more important than increasing load. In fact, it’s common to strategically lower the weight set-to-set as fatigue builds so the intended muscles can keep working as hard as possible.

    The Big Picture

    All three matter. But at GluteHouse:

    • Stations 1–3 → Load progression is the primary measurable driver.

    • Stations 4–5 → Peak muscle contraction and control drive the progress.

    The Weekly Mindsets tell you how aggressively to apply each of these in every week of the cycle.

    Progressive overload isn’t random.
    It’s structured.
    It’s tracked.
    And it compounds over time.

  • If you remember one thing from this entire section, make it this:

    More weight only matters if the intended muscles are still doing the work.

    Progressive overload is not “move the most weight possible.” It’s increase demand while staying in control - with the right muscles.

    What This Looks Like in Real Life

    If you add weight and any of the following happen:

    • you feel it in the wrong muscles

    • your range of motion shortens just to complete the reps

    • you start shifting, bouncing, or losing control

    • the movement turns into simply getting the weight from point A to point B

    …that’s not clean progress. That’s compensation.

    And compensation is feedback. It means something needs attention.

    The Goal

    You should be able to say, set after set:

    • “I feel the intended muscles working.”

    • “My form stayed controlled.”

    • “The reps looked and felt consistent.”

    If you can increase weight without losing those three things, you’re progressing the right way.

    Instead:

    • lighten the load

    • re-establish the mind-muscle connection through proper form

    • and ask your Floor Coach for help

    The Standard

    If the weight goes up but muscle engagement drops, something needs to be fixed.

    At GluteHouse, we’d rather you lift a weight that makes the right muscles work aggressively with perfect control than lift a heavier weight your body is just trying to survive.

    Muscle engagement first. Then load.

  • Progressive overload is the engine.

    The Weekly Mindsets are how you apply it.

    Every four-week cycle at GluteHouse is intentionally structured so you don’t have to guess how hard to push. The Weekly Mindsets tell you exactly:

    • How close to failure to train

    • How aggressively to increase weight

    • When to prioritize load vs. muscle engagement

    • How to build from week to week

    This removes randomness. You are following a progression plan.

    Where to Find the Weekly Mindsets

    The Weekly Mindsets are displayed inside your app right above Station 1 of your GluteHouse workouts (they can also be found towards the bottom of this page).

    Do not skip them. They are the instruction manual for that week.

    How to Use Them (This Is Where Most People Mess Up)

    The Weekly Mindsets will frequently reference:

    • The weight you used last week

    • The weight you used the last time this movement appeared

    • Your final set weight from the previous week

    That means your stat history matters.

    Inside each specific movement within the app, you can click clock with the backwards arrow (bottom left) and view:

    • Every date you performed it

    • The reps completed

    • The weight used for each set

    Your past performance is your roadmap. If you are not referencing previous weights, you are guessing.

    And guessing is the opposite of progressive overload.

    How It Works Across a Cycle

    For Stations 1 and 2, the movements in Workout “A” repeat for four straight weeks (same concept applies to “B” movements. “A” movements will always be different than “B” movements).

    Let’s use an example:

    Station 1 of Workout “A” is 4 sets of 10 reps for a hip thrust.

    If you complete 4 sets each week, you will perform 16 total sets of that exact variation across the cycle.

    The goal:

    If you charted your weight across those 16 sets, the goal is simple:

    The overall trend should move upward.

    Not a perfect straight line. Some sets may stay the same. Some may dip.
    Some may jump up.

    Over the full 16 sets, the line should finish higher than where it started.

    That’s forward progress. That’s progressive overload.

    Station 3 alternates within the cycle (it is the same Week-1 + 3 and Week-2 + 4 - again “A” movements will never repeat as “B” movements)

    When the same Station 3 variation returns, your job is simple:

    Do better than the last time you performed it.

    More weight.
    More reps.
    Better control.

    Stations 4 and 5 still use progressive overload - but the emphasis shifts.

    Here, the primary driver is:

    Peak contraction.
    Muscle engagement.
    Control under fatigue.

    It’s common to:

    • Do your first set at a heavier weight

    • Then strategically drop weight as fatigue builds

    • So the intended muscle keeps working aggressively

    Muscle engagement > load.

    Always.

  • A 5-pound increase doesn’t feel like much.

    But it adds up faster than most people realize.

    Let’s walk through it.

    Imagine you’re doing a hip thrust for 4 sets of 10 reps.

    Set 1

    10 reps x 50 lbs = 500 lbs of total volume

    Now you increase the weight by just 5 pounds.

    Set 2

    10 reps x 55 lbs = 550 lbs of total volume

    That’s already 50 more pounds of work in just one set.

    Now let’s say you perform your final two sets at 55 lbs:

    Set 3

    55 × 10 = 550 lbs

    Set 4

    55 × 10 = 550 lbs

    Compared to staying at 50 lbs for all four sets (which would total 2,000 lbs), you just completed:

    500 + 550 + 550 + 550 = 2,150 lbs

    That’s 150 additional pounds of total work in one session.

    From just a 5-pound increase.

    And that’s one workout.

    Now multiply that over:

    • 4 weeks

    • 16 total sets

    • Multiple movements

    That’s how you break plateaus.

    Not with massive jumps.

    With consistent, intelligent increases.

    The Big Takeaway

    Small jumps compound.

    You don’t need to add 30 pounds in a week to progress.

    You need to add 5 pounds - consistently - while maintaining form and muscle engagement.

    That’s how the line trends upward.

Weekly Mindsets

Reality of Results