You missed back... I do upper push, upper pull, and then legs all on different days
Discussion
You’re not doing enough legs. Legs have the largest muscles in the body and need to be split up. Leg push day (squat/quads.) Bench day is a push/pull day for upper body. Then deadlift is a leg pull day(hams). This is a three day program like you asked for.
Yeah. I figured this is what I need to do, but most of my knowledge is in bodybuilding, not functional strength and wellness. Which makes sense, especially, but I need to make sure I'm not neglecting my back since that's what I'm trying to rehab