I can’t find one, like not one that seems decent.

I only see Upper Lower Rest - PPL Or PPL Rest UL

But they all have a rest day somewhere between monday and friday.

I really need a plan from Monday to Friday (weekends off) cause every second weekend I could end up not going to the gym and skipping that.

So my current plan is this, I structured it myself but I was wondering if anyone could look over it or maybe really show me an “ideal” upper lower split with 3 upper days?

Here is my current idea

Upper A (Full Upper Focused, Chest Focused and AMRAP Chest Press Machine:

1. Incline Dumbbell Bench Press 3x9-12
2. Wide Grip Lat Pulldowns 3x9-12
3. Machine Chest Press 1x5-8; 2x9-12, 4. Set is AMRAP (65% weight, 45 second pause after last set)
4. T Bar Rows Neutral Close Grip 3x9-12
5. Seated Dumbbell Shoulder Press 3x9-12
6. Cable Rope Hammer Curls 3x9-12
7. Overhead Cable Tricep Extensions 3x9-12

Lower A:

1. Barbell Squats 1x6-9; 2x9-12
2. Unilateral Leg Curls 3x9-12
3. Bilateral Leg Extensions 3x9-12
4. Smithmachine Calf Raises 3x9-12 with 1x AMRAP (80% weight, 45 second Rest)
5. Cable Abductor 3x10-15
6. Decline Crunches 2x to failure bodyweight

Wednesday was my Fat Oxidation Optimization Session day, where I’d just do 1 Hour of Zone 2 around 130 bpm incline walking.

Thursday Upper B (Push Day)

1. Incline Dumbbell Benchpress 2x6-9; 1x9-12
2. Seated DB Shoulder Press 3x9-12
3. Machine Chest Press 3x9-12
4. EZ Bar Skullcrushers 2x9-12; 1x6-9
5. Unilateral Cable Pushdowns 3x10-15
6. Lateral Cable Raises 3x12-16

Friday Upper C (Pull Day)

1. Neutral Grip Pull Ups 3x5-10
2. T Bar Rows Wide Grip 3x9-12; 1 AMRAP (50% weight, 45 second rest)
3. Cable Hammer Curls 2x9-12; 1x6-9 + AMRAP (50% Weight, 30 second rest)
4. Cable Face Pulls 3x10-15
5. EZ Bar Curls 3x10-15

Saturday Lower B (which I skip a lot cause of family, friends,…)

1. RDLs 2x5-7; 1x9-12
2. Leg Press 2x6-9; 1x9-12 + AMRAP (50% weight, 45 second rest)
3. Unilateral Leg Extensions 3x9-12
4. Bilateral Leg Curls 3x9-12
5. Leg Press Machine Calf Raises (3x10-15)
6. Cable Adductor 3x10-15
7. Leg Raises 2x to failure

You guys think I could skip the rest day on wednesday and just do UpperLowerPushPullLegs Rest Rest or how could I modifiy it so I don’t skip my saturday anymore?

So that was the plan I made like a month ago but tend to skip saturdays which isnt optimal in my opinion.

My new plan in short would be doing this:

1. Incline Dumbbell Bench Press 3x9-12
2. Wide Grip Lat Pulldowns 3x9-12
3. Machine Chest Press 1x5-8; 2x9-12, 4. Set is AMRAP (65% weight, 45 second pause after last set)
4. T Bar Rows Neutral Close Grip 3x9-12
5. Seated Dumbbell Shoulder Press 3x9-12
6. Cable Rope Hammer Curls 3x9-12
7. Overhead Cable Tricep Extensions 3x9-12

every Monday Wednesday and Friday, but changing the order for “A”, “B”, “C” versions. A would be Chest starting + 1 AMRAP on Chest exercise. B Would be replacing wide grip lat pulldowns with Pull Ups and starting the session with Pull and C would be basically starting with Shoulders.

But is it possible to manage fatigue with 3 full"body"upper days?

Or maybe another question:

Could I do 2 Sets of Lat Pulldowns and 2 Sets of T Bar Rows on Monday but then do 3 hard sets of Cable Rows + 3 Sets of Pull Ups on Wednesday? My Back should be recovered from 4 sets of monday til Wednesday? Then I could just play around with sets (Monday 2 Sets Lat, 2 Sets back, Wednesday 2 Sets Lat, 2 Sets Back and Friday 4 Sets of Lat and 4 Sets of Back) and do this with all muscle groups.

So instead of doing Biceps Curls on Monday, I’d just do them only on wednesday and friday, while I do Triceps on Monday and thursday?

This is really frustrating to me. I also don’t see how I could get my volume in by just 2x Upper days. Imagine if I do my day “A” twice a week. I’d only have 6 Sets of Lat Pulldowns and 6 sets of Rows the whole week without Pull Ups.