I had to stop with my bb style training 4 day splits.
I ended up doing a 3 day powerlifting or power building type thing.[/quote]
Big congrats on the kiddo, but I don’t understand why a change in schedule required a change in goals. What are your current short and long-term goals?
There are plenty of solid programs that “only” have 2 or 3 days of training. If designed right, the days can often be done back-to-back.
Wendler’s Effective Training for Busy Men:
5/3/1 with 2 days of training, with an optional third day. Also has a Sat/Sun-only plan.
Solid bodybuilding upper/lower split from Dr. Clay Hyght:
The beauty of an upper/lower plan in general is that you can totally do two days back to back if/when necessary. You can also just stretch the 4-day a week plan over three training days. In the long run, it’s not a deal-breaker at all.
The other option, if time is tight and you want to try keeping more training days, is to do something strictly time-based like EDT or something with intentionally-brief sessions like basic low volume/high intensity stuff where you’re going up to and beyond muscle failure with just 1-2 sets per bodypart.