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Rising Star
I switched to full body 3x/week because of time constraints. Idk if it’s more effective for a certain goal but it still allows you to maintain or progress slowly when you’ve got other things to balance. It’s also enough to make noticeable progress for beginners.
Pro
My default is the full body split, 3-4 days a week. This is when I don’t have any particular goal and I’m in maintenance mode. When I’m training for a race or some other event I change the workouts up.
I primarily did full body for a long time. It is good if you’re limited on days to go to the gym and strength training isn’t your priority. I am a triathlete, so my primary workouts are swim/bike/run. I did mostly compound movements to save time. Now I workout 2x a week doing an upper lower split, and I like it better just because I can rest more between sets and go heavier.