In need of upper body and core routines/splits

chixyb

So after 8 months of achilles pain and no health insurance, I finally received health insurance (last week) and made an appointment with an orthopedic and sports medicine place. My doctor specializes in foot and ankle injuries. Well, today was my appointment and it turns out I tore my achilles (not fully) and require "serious physical therapy". The tear is from a bone deformity but my running outside on uneven terrain and hills along with elliptical workouts were absolutely not helping things.

While I heal and do PT, I need to still workout. Dr says I can do the bike and pool (no access to one) and agreed to the rowing machine as well. No lower body work including running, elliptical, treadmill, lower body weights(although I'm going to ask about deadlifts at least). Can I get some ideas for workout splits or routines that focus on core and upper body? I'd love to come out of this doing multiple pull ups and many versions of push ups (including triceps without wanting to die the next day).

Thanks