Suggest me lifting program

threeyears2024

Background : 30F, 4'11" , 109-111 lbs, maintenance calories 1400+

Experience : Once followed Stronglift for 2 months when I was 24, completed Insanity and Insanity max 30 twice in 2015

Strength : I know strength is subjective but I have been always told I am stronger than I appear to be, my new gym buddy mentioned the same yesterday.

Current level : After starting from wall push ups 2 weeks back, now I can do 10 push ups in full range of motion, can do L sit for about 5 seconds, no pull up yet, 3 pike push ups, 8 horizontal rows, can do 8 more it seems, sissy dips 4, zero full dips, dead hang 30+ seconds, skin the cat, yes.

Stats : Chest : 35, Waist : 29, Hips : 35

I have set my goals. I used to have an aesthetic goal prior to starting this journey. Like losing x amount of weight, fitting into x size pants. These days I found push up, rows, dips, l sit, handstand so fun that I do them regularly. And the volume is quite high, it takes me more than 90 minutes everyday, plus half an hour to an hour for mobility. I become quite stiff if I don't stretch afterwards. I know I am getting all the beginner gains, but my lats are showing off already and I have bicep and tricep muscle poking out whenever I am trying to grab the cup of tea which is fun. But I have quite big quadss and not enough muscle in glutes to cushion me while sitting. It has always been like that but now it kind of hurts. I do want to build some mass in my glutes.

Now is it possible to gain some mass in glutes while eating in maintenance. I have clearly a lot of body fat in my lower body I can lose. I am not eating any exercise calories for it to work as calorie deficit. Also, what lifting program you recommend for lower body which would not hinder my high volume bodyweight routine and help me build some glutes?

lorrpb

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