I need help with a training program

[antiquity]

In my experience, most people in your situation - needing help looking for a program due to perceived underdeveloped areas - actually need a balanced program to get stronger everywhere.

I would recommend a 531 program. An example would be 531 Building a Bigger Yoke if you’ll feel better choosing a program with an emphasis on upper body size - though the program itself is quite balanced and fun.

Building a Bigger Yoke

[Biulding-a-Bigger-Yoke] by Jim Wendler Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck. Here’s what you need to know… It’s easy to tell how strong someone is by how “yoked” they are – they have big traps and a big neck. To get more yoked you don’t just specialize in neck and trap training; you add it to an already balanced training program. Get stronger in the main lifts: overhead press, bench press, deadlift, and squat. Add assistance work, t…