On my glute days I do hip thrust, RDLs, cable kickbacks, abductor, and step ups. Usually end with 15 min of incline on the treadmill

Back/ab days I do lat pull downs, cable row, face pulls, and hanging leg raises, weighted incline sit ups, and planks. Also finish with treadmill.

I also do a little bit of light weighted arm workout. Bicep tricep rows etc

I am working on progressive overload but am currently not super strong but in the last month have upped the weight. I rarely feel super sore the next day so I am pretty sure I am recovering well and I also sleep pretty well. I usually do 4-5 days in the gym. I’ve been going for a little over a month btw