I am on a cut and went from a 5 day split to an every other day full body workout and the fat has been falling off at my feet even though I eat 2200-2400 cals (I usually cut at around 1900).
I also look a lot fuller than when I was doing a split and even gained some strength on some lifts all while in a deficit.
I have 3 strength sets and 3 hypertrophy sets per body part, with the exception of shoulders.
Bench X3 2-5
Incline DB Press x3 6-12
Pull Up x3 2-5
Barbell Row x3 6-12
Lateral Raise x2 6-12
Rear Delt Row x2 6-12
Curl + Skull crusher x3 3-6
Hammer Curls + Kick x3 6-12
Leg Press x3 2-5
Leg Ext + Leg Curl + Calf Raises x3 6-12
Dumbell Shrugs x 3 6-12
The workout normal takes 1.5-2 hours depending on rest intervals.
In theory wouldn't it better be to keep muscles in a constant state of recovery for optimal growth ? If you have the time for 2 hour workouts every other day ?
The drawback would be a much higher chance of injuries, but my shoulders/elbows seem to be recovering fine between workouts.
Leroy Colbert is a big believer in full body stuff: