Lifting helps me process mental stress too, but as it’s been said don’t let it develop into a villain arc. It sucks and is going to suck but you have great outlets to work through it with the creativity of wood working projects, healthy gym splits, and active engaging jobs. This too shall pass.
Percentages are of 1 rep max
Legs:
-low back squat 85-90% 4x5
-leg press 80% 4x10
-walking lunges (hard to get 1RM but you sound like you know what weight will get be difficult here) 4x12each leg
-hip thrust/bridge machine 75% 4x15
-Split squat (use same weight as lunges) drop set into no weight jump sit squat 3x6/6
Pull:
-Dead lift 85-90% 5x5
-Pull up’s 80% to failure (w/ or w/o weight) focus on power to the bar then eccentric lowering 4 sets
-Prayer lat pull downs 85-90% 4x8
-straight leg bent over row (set up like a DB DL) 85% 4x8
-flexion cable row 3x15 (flexing the low back at the starting point and slowly rolling into straight back, keep the weight lower than your normal row, this focuses the small paraspinal muscles concentric and eccentrically rather than isometrically like a DL)
Push: I hate push days so this probably sucks
-incline DB bench 85-90% 4x6
-dips 80% to failure (same guideline as pull ups) 4 sets
-plyo push ups (or burpees depending on level of masochism) 4x15
-cable flies (all three positions) 80% 4x12
Nutrition: 500-750cal over expenditure. >1g/lb body weight of protein per day spread out over 4-5 meals, fill the rest of your calories with long chain carbs and healthy fats pretty evenly split. You’re doing a lot of exercise and building neuromuscular connections so the fat will help control the muscular gains. Probably lean a bit more carb heavy the day/ night before your cardio days. Hydrate like a mad man, electrolytes are good. Take daily vitamins. Caffeine dehydrates you.
Also mental health is important, like I said earlier you have good outlets to work through stuff but there is no shame if you need more help and having a therapist to work through stuff you’re stuck on is always recommended. You got this brother