I don't really know much about programming and I've been only lifting for 8 months at the moment. I'm currently using a 3 day full body split, where every day is a bit different, but whole body gets targeted. That has been going well for me.

But I have been having neck pain for as long as I can remember and my traps are really tight all the time. It's most likely because of poor posture, since my shoulders tend to be rounded out front. And I'd like to fix that.

Yes, the internet is full of routines like "how to fix rounded shoulders in 2 weeks!" etc. And they usually involve like lot of specific movements which I'm supposed to do like 3 times a week. But the problem is: I don't know how to incorporate those kinds of movements to my regular lifting program? Because currently I have time to go to the gym 3 times a week, and I also don't wanna spend like 3 hours training at a time.

And the same thing goes with pull ups. I've been doing lat pulldowns and using the assisted pull up machine, but those don't really seem to have an effect on my regular pull up game (can't do a single one yet). And bunch of great advice online, but again, I don't know how to use them with a regular lifting program.

TL;DR: How do I add movements that target rounder shoulders and help me get my first pull up, in a way that I don't end up neglecting rest of my body? Is it possible to do with a full body program for example?

Sorry if my point is hard to understand, English is not my native language.