The book covers this, but if you dont have it I can provide with some examples.
example one: upper/lower 1.
- supportive excercises for upperbody( row, chins, dips etc. )
- take the one pressing excercise that you want to improve the most, if thats bench do it before mp.
- supportive excercises for lowerbody( quads, hams, low back, abs )
example two: upper/lower 2.
sample cycle for upperbody.
week 1-3-5: militarypress: 5,3,1.
week 2-4-6: benchpress: 5,3,1.
sample cycle lowerbody.
week 1-3-5: squat: 5,3,1.
week 2-4-6: deadlift: 5,3,1.
- search for the article “5,3,1 reloaded”. in that article it is an example of a 5,3,1 split for two days a week thats similar to the upper/lower 2 example.
example 3: totalbody:
About supportive excercises:
This is not set in stone and the total volum depends on your work capacity, If its low try to increase the volum for cycle to cycle. + The most importent would be from my wiew to balance out the pressing with upperbody-pulling and doing some core work.
ps. since you have a third day sometimes, you can use that as a filler day, where you hit muscle groups thats neglected on the other days.
Hope that was helpfull