Does anyone recommend a upper lower push pull legs split five day
Not sure you’re gonna find a hybrid Upper/Lower PPL… not sure if that’s a thing. At least not on Lift Vault
Here are some beginner 5 day programs though! I’d recommend Greg Nuckols 28 Programs - you can mix and match to hit the training frequencies you want for each lift.
You can play around with the filter options if you want to find something else. ^^ There are a lot of very solid 4 day beginner programs like nSuns and GZCLP.
it will be ideal to run it as off-season programm for powerlifting?
Kizen has a cookie cutter off season program here: https://liftvault.com/programs/powerlifting/kizen-infinite-off-season-deload-spreadsheet/.
You can also read up more on off season programs here: https://powerliftingtechnique.com/off-season-powerlifting-program/