set up a hypertrophy phased routine for just legs . High frequency, high volume, moderate intensity. Focus 90% of your load on this. Your MRV (maximum recoverable volume) will max out with the leg training, there won't be much left over for upper body growth*.
*heres an example. do a grueling session of 10 sets of 10 reps for heavy squats, then hit leg extension for 6 sets of 20, then hit leg press for 6 sets of 15. when your done doing all that , try to bench press. i guarantee you that if your normally bench press 245 for 6 reps and 8 sets. that theres no way you can do that now . your MRV has been maxed out focusing on legs, your CNS is to shot to really do much for your upper body now.
with the right training split you can hit legs 4 days per week. all your volume and intensity should be focus on legs. when you do go to train your upper body , do it the day after a heavy leg day and don't lift for hypertrophy , that means low volume and low resistance. your just maintaining and promoting blood flow, not growth.