After 3 years, full body workouts twice-a-week are probably better.
I tried the split you listed for a while and didn’t care for it.
For the longest time, my split was:
Chest/Back (Hams/Calves) AND
If you don’t like the two-way split, then give Legs their own day (with maybe Abs too).
I did some fatigue testing and determined the following:
Chest, Delts, Abs, and Forearms are predominantly FTF
Upper arms, Lower Back, Traps, and Legs are STF.
Upper Back is right in the middle.
Revised Upper Body Split:
- Chest, Back, Delts, Forearms
- Triceps, Biceps, Back (less grip-intensive exercises)
Circling back around to the notion of “full-body” workouts. I myself prefer the term head-to-toe or toe-to-head workouts. What I mean is that I work some aspect of my upper and lower body in each workout.
In addtion to the uuper body split I mentioned above, I add in leg exercises to each of those workouts. Chest/Back/Delts day already has more compound movements, so I do isolation leg exercises. “Arms” Day has more isolation upper body, so that’s the day I do squats or deadlifts.