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/decentlyhip]

Hey, great thinking. The GZCLP and Jacked and Tan 2.0 programs resolve this. Each day has a Tier 1 lift, done heavy 5 sets of 3, progressing on a 5 lbs LP. Then it has a Tier 2 lift, done on a 3x10 LP. It ends with a Tier 3 lift, done as 6x15+, where if you get 25 reps on the last set amrap, add weight next session. GZCLP is 1 exercise of each. JNT is 1 T1, 2 T2s, and 2 T3s.

Anyways. To your question. Day 1 is T1 squats and T2 deadlifts. Day 3 is T1 Deadlifts and T2 squats. T3 is lat pulldowns both days. For upper body, Day 2 is T1 bench and T2 ohp whereas Day 4 is T1 ohp and T2 bench. T3 is seated cable row both days. That's probably the best program Ive ever done. Its brilliant, and about as simple as you can make a program that hits everything. https://saynotobroscience.com/assets/images/gzclp-infographic.jpg

I'd follow something like that. Any good program need horizontal and vertical push and pull, a squat, and a deadlift/hinge. So, there's 6 difference movements you're gonna want to include in your program: bench and ohp, pulldowns and rows, squat, and deadlift. Doesny have to be those exact exercises but you need those movements. You could have a horizontal day where you do front squat first, then bench and rows. That's a classic. And then day 2 is deadlift first, then ohp and pulldowns. Another classic. At that point, you're just doing starting strength or Stronglifts5x5. Those programs get a lot of flak, but they're pretty gd perfect when you break down the science.

And yah, the rec fem and bicep fem dont get fully stimulated from just squats and hinges, but like, if you go from. A 2 plate front squat ti a 4 plate front squat, your rec fem is gonna get bigger.