I am also a dog owner who works full time. I just got a pup 6 weeks ago, but here is what I did.
I live about 20 minutes out of town, so I asked a friend if I could keep her there during the days. (We traded off some kenneling time at my house for one of her dogs in June) She is crated there though. I go there at lunch and pick up my pup and take her to one of the various parks throughout the city for play time and to socialize her to the many sounds, people and dogs. (I do NOT allow people to pet her and I do NOT allow her to play with any dogs. The park is a people first park so dogs must be leashed-I keep mine on a long line)On other days, I bring her to work and keep her in my truck, crated. Same lunch schedule although sometimes we visit the feed store and pet stores for some very light distraction work. (I'm not sure if your climate would allow this)
So here is what my schedule looks like:
5:45-6:00am :Wake up, take pup outside. She usually pees first. We play 2 ball for about 35 minutes straight. She is only 14 weeks and has totally mastered this game-she loves it to boot! Then we do a 15-20 minute walk around our property or to the end of our road for her to go #2 and just to give her some time to be a puppy.
7am-breakfast in her crate (she is raw fed and likes to make piles out of her food before she eats it-who knows why...)
7:35 am- out for a potty break and into the truck
8:00 am- another potty break; she usually won't go, but I give her the opportunity just in case.
8:10 am- in the truck or into my friends house
12:00pm- Pick up for lunch, potty break
We go to the parks and do small OBD session, play 2 ball, explore trails, or visit businesses where dogs are allowed and do VERY light OBD (like Sit with a focus).
12:55pm- Back in the crate and I go back to work.
4:45pm- Potty break
5:00pm- arrive home. While we still had snow we would walk for about 30 minutes along the trails or down the road. Then we would do some OBD with special treats and I was starting to teach her 2 ball, then we would do some drive building/tugging.
Then we would do OBD with using about a quarter of her meal to do another short OBD session. Now that the snow is gone, I come home and do yard work (Yay!) so she follows me around and has free run for about 2 hours after we get home, so everything gets pushed back about 30 minutes. We also train in group settings two- 3 times a week with our dog club. Yesterday we trained for 3 hours (the other dogs too) then did yard work for 3 hours, so she was pretty pooped for the afternoon. We still do play before bed though.
7pm- Potty break
7-9pm in house relax time/chew time/learning to be quiet inside with some marker training time
9:00-in crate for fifteen (while I get ready for bed)
9:15-9:30 outside for another short walk and maybe a few ball throws
I find this schedule works for me and my dogs (They all participate in the morning and after work exercise sessions just seperately in the morning so I can get the pup to focus on me) If anyone has any critiques of my schedule. Maybe something I can do better, I would love to hear it.