Sounds to me like you have every opportunity and enough experience in the gym to be able to make (or find) a program.
You said that in January that "it was garbage" (because you were weak and deconditioned)... Obviously I don't know you, but I have read some of your posts in other threads about the health issues you've been dealing with due to various nutrient deficiences, and I can only imagine how the things you are dealing with have affected your mentality toward training and life in general.
So my advice here would be: get very strict with yourself on your plan. 3 steps:
1. Decide how many days you're going to train.
2. Don't skip a day.
3. Track your progress and let your training evolve over time.
The hardest part is step 2. I personally adhere to step 2 and it's the one thing that sets me apart from pretty much everyone else I know in my personal life. I take adherance to my workout schedule very seriously. It doesn't mean that I don't have rest days, but those rest days are built into my plan (I don't lift on Wed or Sun). It also doesn't mean that I workout through injuries (if I'm hurt, I will either modify, replace, or skip any exercises that might cause further injury), but I still workout.
A few months back I heard the saying that Dedication is greater than Motivation, and that is my mantra in the gym (my garage). It doesn't matter how I feel, if I feel weak or deconditioned or tired or bleh, I still do my workout.
Don't give yourself an excuse, because the human body wants you to be a lazy slob, and parts of your brain will want to go along with your body's plan. You gotta take control of your flesh, make sure your frontal lobe is in control of the gameplan, and get the work done.
You'll change your life and, as you do, you will not only reap the benefits but you'll inspire others to do the same. Hopefully that motivates you enough to keep you going, but even on the days it doesn't, just remember:
Dedication > Motivation