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

Progressive overload is the engine that drives results at GluteHouse.

The Weekly Mindsets are how you apply it.

Every four-week cycle is intentionally structured so you know exactly how hard to push each week. Instead of guessing when to increase weight, when to pull back, or when to go all out, the Weekly Mindsets guide you through it.

You’ll see the Weekly Mindset for the current week displayed inside your workout in the app, right above Station 1. The same mindsets are shown below so you can see how the full four-week cycle works together.

Throughout the mindsets, you’ll often be asked to reference the stat history for a movement. Your past performance is your roadmap - it tells you where to start and what you should be trying to beat. To view your stat history, click the clock with the back arrow on that movement’s tracking page (bottom left corner) in the app.

Follow the structure. Track your weights. Trust the process.

That’s how real progress happens.

  • Before you dive into the Weekly Mindsets, there's something important to know: your first few weeks are not about pushing hard — they're about building the foundation that makes everything else work.

    During your first weeks, your focus should be on:

    • Mastering form and technique with light weight — before worrying about how much you're lifting

    • Developing your mind-muscle connection

    • Getting comfortable with the training flow and timer

    • Tracking your reps and weights accurately

    • Communicating with your Floor Coach — they are your biggest asset

    Don't rush the process. The members who see the best long-term results are the ones who take the time to learn the system properly from the start.

    Once you begin Week-1 of your first full cycle, the Weekly Mindsets will become your weekly guide. That's when the structured progression begins — and when everything starts to compound.

  • Goal: Week-1 is about dialing in form, finding your ideal setup, establishing a strong mind-muscle connection, and determining your baseline weights for this cycle. Think of Week-1 as a strategic setup for Weeks 2–4.

    Stations 1, 2 & 3

    • Start light. Your first set should feel controlled and smooth, and you should finish it thinking: "That was easy — but I felt the intended muscles working."

    • From there, build gradually across sets using the Easy–Medium–Hard Test below.

    • Your final set should feel challenging-but-doable while maintaining form and muscle engagement. The weight you use on your final set becomes your reference point for the weeks ahead.

    • Week-1 is about building a smart baseline — not maxing out.

    RIR (Reps in Reserve): Finish each set with 2–3 reps still in the tank (meaning you could have completed 2–3 more reps before true failure). Breaking form = failure.

    Stations 4 & 5

    • Main focus is maximizing peak muscle contraction on every rep. Only increase weight if form stays controlled and you still feel the intended muscle working aggressively. If weight increases and contraction decreases, drop the weight.

    Muscle engagement > load. Always.

    • It is very common for the weight to decrease each set as muscle fatigue increases. This will prevent form breaks and allow you to maintain maximum muscle contraction on every rep.

    Easy–Medium–Hard Test: After every set, ask yourself, "Was that set easy, medium, or hard?"

    • Easy → Increase weight by 10–20 lbs

    • Medium → Increase weight by 5–10 lbs

    • Hard → Stay at that weight until it feels easy or medium

    Stat History Reminder

    • Check your stat history before your first set by clicking the clock with a back arrow in the bottom left corner.

    • If you have performed this movement before, the stats displayed are from Week-4 of a previous cycle, when you were pushing close to failure.

    • Because Week-1 is about re-establishing control and muscle engagement, you will typically start lighter than your most recent recorded weight.

    • Use that lighter starting weight to dial in form and build your mind-muscle connection, then build gradually across sets.

  • Goal: Week-2 is where you start building. Increase weight when you can — without sacrificing form or losing the mind-muscle connection you established in Week-1.

    Stations 1 & 2

    • These movements repeat from Week-1.

    • Before your first set, check your stat history and find the weight you used on your final set in Week-1. Start at that same weight or slightly lighter, then build gradually across sets using the Easy–Medium–Hard Test below.

    • Your goal is simple: improve upon last week's performance while maintaining clean reps and strong muscle engagement.

    RIR (Reps in Reserve): Finish each set with 1–2 reps still in the tank (meaning you could have completed 1–2 more reps before true failure). Breaking form = failure.

    Stations 3, 4 & 5

    • These movements are new this week.

    • Treat them like a Week-1 style baseline. Start with a weight that allows you to feel the intended muscles working, then build gradually across sets using the Easy–Medium–Hard Test below.

    • For Stations 4 & 5, contraction quality is the priority. Only increase weight if you can maintain strong form and an aggressive mind-muscle connection. If contraction decreases as weight increases, drop the weight and re-establish the feeling.

    Muscle engagement > load. Always.

    Easy–Medium–Hard Test: After every set, ask yourself, "Was that set easy, medium, or hard?"

    • Easy → Increase weight by 10–20 lbs

    • Medium → Increase weight by 5–10 lbs

    • Hard → Stay at that weight until it feels easy or medium

    Stat History Reminder

    • Check your stat history before your first set by clicking the clock with a back arrow in the bottom left corner.

    • For Stations 1 & 2, find the weight used on your final set last week and aim to build from there.

    • For Stations 3, 4 & 5, these movements are new — today's session becomes your baseline. They will repeat in Week-4, and your performance today is the benchmark you'll be trying to beat.

  • Goal: Week-3 is where the intensity steps up. You've built your foundation and started progressing — now it's time to push closer to your limit. This week, your main lifts should feel genuinely hard. You are approaching failure while maintaining form and strong muscle engagement.

    Stations 1 & 2

    • These movements repeat from Weeks 1 & 2.

    • Before your first set, check your stat history and find the weight you used on your final set in Week-2. Start at that same weight or slightly lighter, then build aggressively across sets using the Easy–Medium–Hard Test below.

    • Your goal is to push closer to failure than you have in any previous week of this cycle — without sacrificing form or losing the mind-muscle connection.

    RIR (Reps in Reserve): Finish each set with 0–1 reps still in the tank (meaning you could have completed no more than one additional rep before true failure). Breaking form = failure.

    Station 3

    • This movement repeats from Week-1.

    • Check your stat history and reference your Week-1 performance. Your goal today is simple: do better than last time. More weight, more reps, or better control — ideally all three.

    • Build across sets using the Easy–Medium–Hard Test below and push close to failure on your working sets.

    RIR (Reps in Reserve): Finish each set with 0–1 reps still in the tank. Breaking form = failure.

    Stations 4 & 5

    • These movements repeat from Week-1.

    • Main focus remains maximizing peak muscle contraction on every rep. Only increase weight if form stays controlled and you still feel the intended muscle working aggressively. If contraction decreases as weight increases, drop the weight and re-establish the feeling.

    Muscle engagement > load. Always.

    • It is very common for the weight to decrease each set as fatigue builds. This is not a step backwards — it is how you maintain maximum muscle contraction through every rep.

    Easy–Medium–Hard Test: After every set, ask yourself, "Was that set easy, medium, or hard?"

    • Easy → Increase weight by 10–20 lbs

    • Medium → Increase weight by 5–10 lbs

    • Hard → Consider a small weight increase, especially on your final set or two. There's only one way to find out what you're capable of.

    Stat History Reminder

    • Check your stat history before your first set by clicking the clock with a back arrow in the bottom left corner.

    • For Stations 1 & 2, find the weight used on your final set last week and aim to build beyond it.

    • For Station 3, reference your Week-1 performance. That is your baseline — today you beat it.

    • For Stations 4 & 5, reference your Week-1 performance and aim to improve contraction quality, control, and where possible, load.

  • Goal: Week-4 is the peak of the cycle. This is your opportunity to show what four weeks of progressive overload has built. Push your main lifts to true failure — with full control and maximum muscle engagement. This is the week where you find out exactly what you're capable of.

    Stations 1 & 2

    • These movements have repeated all four weeks of this cycle. You know them. Now push them to their limit.

    • Before your first set, check your stat history and find the weight you used on your final set in Week-3. Start at that same weight or slightly lighter, then build as aggressively as possible across sets.

    • This week, hitting failure before completing the prescribed reps is encouraged — as long as form stays controlled and you are not risking injury. If you reach failure, that is not a setback. It is exactly where you are supposed to be.

    RIR (Reps in Reserve): The goal is 0 RIR — nothing left in the tank. Breaking form = failure. Pushing to true muscular failure within safe, controlled form is the goal.

    Station 3

    • This movement repeats from Week-2.

    • Check your stat history and reference your Week-2 performance. Your goal today is to beat it. More weight, more reps, or better control — push close to failure on your working sets.

    • Build across sets using the Easy–Medium–Hard Test below.

    RIR (Reps in Reserve): Finish each set with 0–1 reps still in the tank. Breaking form = failure.

    Stations 4 & 5

    • These movements repeat from Week-2.

    • Main focus remains maximizing peak muscle contraction on every rep. Only increase weight if form stays controlled and you still feel the intended muscle working aggressively. If contraction decreases as weight increases, drop the weight and re-establish the feeling.

    Muscle engagement > load. Always.

    • It is very common for the weight to decrease each set as fatigue builds. This is not a step backwards — it is how you maintain maximum muscle contraction through every rep.

    Easy–Medium–Hard Test: After every set, ask yourself, "Was that set easy, medium, or hard?"

    • Easy → Increase weight by 10–20 lbs

    • Medium → Increase weight by 5–10 lbs

    • Hard → Consider a small weight increase, especially on your final set or two. There's only one way to find out what you're capable of.

    Stat History Reminder

    • Check your stat history before your first set by clicking the clock with a back arrow in the bottom left corner.

    • For Stations 1 & 2, find the weight used on your final set last week and aim to push beyond it. The stats recorded today will become your reference point when this cycle repeats.

    • For Station 3, reference your Week-2 performance. That is your baseline — today you beat it.

    • For Stations 4 & 5, reference your Week-2 performance and aim to improve contraction quality, control, and where possible, load.

  • Goal: ShredHouse is about challenging your upper body and core with intention and control. The weight you choose matters more here than anywhere else — a few pounds too heavy can compromise your form, shift the work to the wrong muscles, and take you out of the movement entirely. Every set should feel challenging. Every rep should feel controlled.

    Weight Selection

    • Start conservative. Your first set should feel smooth and controlled — you should finish it feeling the intended muscles working and thinking, "I could do more."

    • Build from there. But remember: with upper body training, the margin for error is smaller. A weight that feels manageable on your first set can become too heavy by your third.

    • If at any point your form breaks down or you stop feeling the intended muscles working, drop the weight immediately. Lighter weight with maximum muscle engagement will always produce better results than heavier weight with poor form.

    Mind-Muscle Connection

    • Before adding load, make sure you can feel the intended muscles working. If you can't feel it light, you won't feel it heavy.

    • As fatigue builds across sets, it is common — and smart — to reduce weight so the intended muscles can keep working as hard as possible. This is not a step backwards. It is how quality reps are maintained.

    Muscle engagement > load. Always.

    RIR (Reps in Reserve) — Set by Set Use your RIR as your guide for how hard to push each set:

    • Set 1 → 3–4 RIR (controlled, smooth — finding your footing)

    • Set 2 → 2–3 RIR (building intensity — still in control)

    • Set 3 & 4 → 0–1 RIR (challenging but doable — close to failure, never at the cost of form)

    Breaking form = failure.

    Stat History Reminder

    • Check your stat history before your first set by clicking the clock with a back arrow in the bottom left corner.

    • Use your past performance as your starting point — not your ceiling. The goal is always to improve on what you've done before, whether that means more weight, more reps, or better muscle engagement.

    • If your stat history is empty for a movement, start light, build gradually, and let today become your baseline.Item description

How Real Results Actually Happen

You've read the system. You understand progressive overload. You have the Weekly Mindsets, the stat tracking, the movement videos, the Floor Coaches, and a program built specifically to drive results.

Everything you need is here.

What happens next is up to you.

The members who see the best results at GluteHouse aren't the most talented or the most experienced. They're the ones who show up consistently and actually use what's in front of them. They review the videos before they arrive. They track their weights every session. They reference their stat history before their first set. They follow the Weekly Mindsets and adjust their effort accordingly. They ask their Floor Coach for help when something doesn't feel right.

None of those things are complicated. But all of them compound.

A 5-pound increase feels small in the moment. Four weeks of consistent, intentional effort looks like a completely different body over time. That's not motivation — that's math.

We've built the structure. We've provided the tools. We've removed the guesswork.

The only thing that can't be programmed is your effort.

So follow the system. Track your progress. Push when it's time to push. Ask for help when you need it. Show up — not just in body, but with intention.

Do that consistently, and the results aren't a question of if.

They're a question of when. 🍑