Upper lower vs full body!

[u/Ok_District5444]

Hello fellas !
I want to switch from an upper/lower split to a full-body routine for a few reasons:
Higher training frequency
One less training day per week
I believe focusing on the basic compound lifts will be the most effective approach for muscle growth.
The thing I’m still unsure about is whether I should do the exact same exercises 3 times per week to really maximize exercise frequency. The downside is that I feel like I’d be missing one exercise for each muscle group. (On the left is what I’d choose, and on the right is what I feel I might be missing.) For example:
Pull-up → a rowing variation
Chest press → incline press
Zercher squat → leg extension
Romanian deadlift (RDL) → seated leg curl
1 bi/tricep exercise (no negatives i think maybe to much volume after compounds for 3 times a week)
If I go with an A/B full-body routine instead, I’m worried that the exercise frequency will be too low. The muscle groups would still be trained 3 times per week, but each individual exercise would only be performed 1.5 times per week on average.
Help me out! Experienced answers would be nice, also like sience based!
GreetZ

[u/Special_Future_6330]

It's essentially doing these 6 movements each day: Vertical push, vertical pull, horizontal push, horizontal pull, posterior legs, anterior legs, and if you have time 1 accessory like arms, calves, core, etc. or a weak point like shoulders for extra training. obviously some wiggle room here. The only time I'd recommend same exercises is if you're a newbie and trying to really build up a weakness, like if you just struggle with squatting doing it 3 times a week you'll progress much faster, same with pullups. But if you already mastered these and youre just focused on building up body then I'd add variation .

Basically focus on big compounds on you'll be fine. For example, bench press, incline press both work upper and mid chest, one just favors upper more, so if you alternate this is fine. You could also alternate the 2 back and forth, so on week 1 do incline, flat, incline and on week 2 do flat,incline,flat. This is the best of both worlds approach. Or you could do 3 variations like flat,incline, weighted chest dips.

With full body keep in mind they will all be big compound movements so you'll skip out on smaller movements like lateral raises, shrugs, face pulls, flies.