Full body workouts are demanding. I've been doing this for a while now, and nothing beats the results from full body workouts if you can handle them. Most people can handle full body workouts 3 times per week if volume and intensity is kept on the low side.
Beginners especially need to be doing full body workouts. That's why the first 2 levels of training within this manual are full body workout programs.
Full body workouts have many advantages. You get to work each muscle group more frequently leading to more muscle and strength building opportunities. You also get more practice with the best weightlifting exercises.
If you're trying to learn proper form and technique on the best exercises, full body workouts just can't be beat. If you're looking for amazing results very quickly, full body workouts are the best.
If you're ever having trouble making progress with full body workouts, you simply need to change some variables.
Add exercises into the rotation, insert rest days, decrease intensity of each set, decrease overall volume.
There are some great full body workouts within this manual that work great even for people with very low recovery levels. You need to start your weight training journey with full body training. I realize it's just not popular any more but that's because people have screwed it up so badly over the years.
The full body workout programs within this manual get everything right, and you will make amazing progress with them. Give them a shot, and you too, will be amazed at the results.
Make adjustments as needed to make the full body workout programs work for you. If you can't squat 3 times per week, squat once per week. If you need extra rest days between workouts, add them. Do whatever it takes to make the full body workouts work for you.
But only make changes after you have experience with the introductory program and experience with how your body works and recovers from weight training. Never change a program unless you really know what you're doing.
You need to have plenty of experience before making any changes.