According to several t nation articles online and personal experience, a full body, 3 day a week workout is the most efficient program you can do. T nation advises once your out of the 1200 club(500 lb deadlift, 400lb squat, 300lb bench press) then you shouldn't be doing a beginner workout. Unless youve already built a good strength base and want to work on more specific muscles.
The downsides are as follows:
- cant focus on specific muscles or accessory muscles. While a well coordinated workout plan should workout all your muscles, you may want to give extra attention to your long head of triceps for instance, as it may be lacking, or your biceps or calves, forearms.
- you only get about 1 exercise per major muscle group per day. if 4 to 5 sets of an exercise such as a bench press is no longer causing muscle gains, you need to work harder to cause microtears as your body is well adapted as this point. So adding a second or third exercise fixes this, but naturally you have to lift more days, and lower the frequency to two times a week(workout 4 days, but each muscle group gets workout out only two of those days). The downgrade from 3 to 2 days frequency can slow your muscle gains if you aren't ready.
Intermediate shouldn't be based on how long you've worked out but your gains and weight numbers. If you're increasing the weight, building a strong base, or haven't but high numbers yet, stay with beginning.
That said... If you want to focus more on smaller muscle groups such as focus more on lower pecs or both heads of biceps, or work on shoulders more, etc.. you need to do an intermediate workout as it'll allow for more exercises per workout. Another reason to switch is if you just aren't feeling the one exercise per muscle group does it. If you still get a good burn from 1 squat exercise and have trouble adding a second or third, then don't worry. If you could easily add a few leg exercises and do a back squat, leg press, and a set of lunges, you're probably quite ready for an intermediate workout. Make sure all your muscle groups are ready to move up though.
Based off your numbers, I completely ignore leg press as a lot of people don't do these correctly and lift ungodly amounts of weight. Just making an assumption. Anyways.. it looks like your legs, biceps, and back(posterior chain) are intermediate ready but your chest, shoulders, triceps are very very weak. You're almost lifting advanced bodybuilding numbers for your posterior chain but I would think your bench press for 8 reps should at least be 200 and shoulder press should be over 100 for 8 reps at least before moving on. I would try removing a back exercise and adding a push exercise, or adding a set to push exercises and removing one , or do a push muscle specialization training split such as the below:
Day 1, 4, 7
Secondary chest exercise
Shoulder exercise primary
Shoulder exercise secondary
Shoulder exercise secondary
Possibly second triceps exercise
Day 2, optional day5(you can cut one of these days out and do a maintainence day instead if you really want to pick up the slack, which is what I'd recommend, and focus on strength)
Back, leg, and bicep
Day 3, 6