My full body workout routine, which is better?

[aJay27]

Hello, I'v been lifting since 3 years but never lifting consistently I just hit the gym once in a while so I didn't see real gains so far. I play basketball a lot but since I got injured in my leg "jumper's knee" I think I'll quit basketball for a while and focus more in building my upper body for like 6-7 months than I'll get back to basketball so I want to achieve the maximum results . I don't know if it's too much for my body to handle in one workout but here's my routine :

Option A : Full body workout 3 times a week A,B,A B,A,B etc.

Workout A :
Squats
Bench Presses
Bent-Over Rows
Seated DB Shoulder Presses
Assisted Pull Ups
Close Grip Presses
Barbell Curls

Workout B :
Deadlifts
BW Chin Ups
Overhead Presses
Single DB Rows
DB Bench Presses
Dumbbells Curls
Parallel Dips

Option B : Full body workout 3 times a week A,B,A B,A,B etc.

Workout A :
Squats
Bench Presses
Bent-Over Rows
BB Curls
Close Grip Presses

Workout B :
Deadlifts
OH Presses
Chin Ups
DB Curls
Parallel Dips

Option C :

same as option A but without arms work at the end

Option D :

same as option A but without triceps work at the end

Option E : Full body workout 3 times a week PUSH,PULL,PUSH PULL,PUSH,PULL etc.

PUSH workout :
Squat
Bench
OH
Dips

PULL workout :
DL
Row
Chinups
Curls

Here's my diet, it's almost 4k and it has +250g of protein.

- Meal 1 : "Breakfast"
4 eggs
bread
milk
spanich
banana

- Meal 2 : "Before Workout"
whey protein
potatoes w/ ketchup
penut butter
green apple

- Meal 3 : "Lunch"
ground beef
rice
nuts
letus
pineapple

- Meal 4 : "Dinner"
pasta mix with sauce, and cheese
chicken breast
olive oil
mix of berries "black berries, raspberries, strawberries, blue berries"
broccoli, olive, corn, and mushroom

- Meal 5 : "Before Bed"
milk
whey protein
oats
half avocado
* plus a lot of sugar

Thanks in advance.

[irishbrah23]

Sets and reps?

[aJay27]

3x8 each, +2 warm up sets for squats, bench, DLs, Rows

[irishbrah23]

I think any of them would be good aslong as you progressive overload each week and are in surplus calories

[Luwii95M]

you cant call it a full body if you dont train legs, nomsayin