i do a 4 day split:
- upper body (pull day)
assisted pull up (or dead hang and scapular shrug, tbh just do pull up if you can)
seated cable row
lat pull-down
one hand cable pull-down
alternating hammer curl
- leg day (glute)
hip thrust
sumo squat
rdl
cable step up or bulgarian split squat (target your glute by leaning down)
hamstring curl or leg...... reply
