Help, Full Body or Upper/Lower

Hey Guys, I’ve been in the game for a while now. I done the body part splits and the Upper/Lower Max and Speed Days. The past 4 months life has been hectic. I moved to a new town, started a new job, and my wife and I had our first child. I’m having a lot of trouble finding time to hit the gym. My body is starting to pay the price. I need workouts that have the most bang for the buck!

What Full body or Upper/Lower Splits have you found usefull. I’ve been reading alot of Alwyn Cosgrove lately. I would be grateful for some feedback.

Clean and Press
Clean and Jerk
Pull Ups

Check out Chad Waterbury’s stuff on here. If life’s crazy right now, try to squeeze in 2-3 total body workouts per week.