I think full body workouts are great.

Protein synthesis is elevated in a muscle for about 24-36 hours post-workout, so hitting 3-4 full body workouts a week can, in theory, keep protein synthesis elevated pretty much the entire week!

I like your workout set-up, but I fear your bodyweight might not be enough to stimulate much muscle growth on certain movements.

For example, on squats, a lot of bodybuilders, powerlifters, and athletes will do their bodyweight plus in excess of 100kg (in fact, a lot of powerlifters can do over 200kg!) to stimulate muscle growth.

Long-term, doing bodyweight squats probably isn't going to induce a lot of growth. Of course, you can do more reps to make it more challenging, but beyond a certain rep-range, hypertrophy and strength stop being improved, and only the endurance of the muscle is worked - think Marathon runners: these guys put their legs under huge stress, but their frames are actually very small....heavier, more powerful movements over a shorter rep range (a lot of powerlifters lift a weight they can only do for 5 reps, for example) can induce more growth and power.

If you want to do bodyweight exercises, I'd recommend Bret Contreras' book on the subject; he outlines an array of different bodyweight exercises that can be challenging for people of all levels of experience.

For legs, for example, he advocates a lot of single-leg work, since this allows for a relatively large load and stress per leg whilst using bodyweight.

I think long-term, incorporating weights into your regime will be very beneficial, since this allows you to progressively increase the load you place on your muscles, but in the mean-time, I think the Contreras book will be very beneficial!

Hope training goes well, mate, and let me know if you have any questions

I have been working out for about 2 years now. Just did my first total body workout on Friday and I'm really sore.

Back to my normal lifting routine from Monday

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I mix it up a bit. Targeted weights, full body workouts ( which I treat as cv), cycling and running.

I've done a couple of full body workouts, felt good enough but I didn't really enjoy it as much. I prefer to focus on one muscle per workout before throwing some cardio and core work in.

I dont see the point in full body workouts if you are wanting to gain size. Will start doing them once I am at a level I am happy with.

^As I say, it helps keep protein synthesis elevated.

Many popular programs have been known to provide great results doing 3 full-body workouts per week: HST and Starting Strength being the two best examples.

Aye, thats fine if you only have time to work out 3/4 times a week though. Like you said.

If you are able to do more then I will always favour targeting specific muscle groups. The current workout would be a major stepdown for me.

What sort of workout split do you do?

Most suggest that frequency is king based on the elevation of protein synthesis within a particular muscle after its been trained.
If you want to train 6 days per week, Lyle McDonald has a pretty good breakdown:
http://www.bodyrecomposition.com/muscle-gain/lifting-6-days-per-week-for-mass-gains-qa.html

Mon: Legs/Abs + Fitba
Tues: Shoulders
Wed: Fitba
Thurs: Legs and Arms
Friday: Abs
Saturday: Back & Bis and fitba
Sunday: CHEST