A workout should ideally follow a relatively strict ordering.
High-skill/coordination exercises or movements which you are still learning, e.g. agility drills, Olympic lifts, gymnastics
Speed drills or explosive efforts, e.g. sprints, throws, Olympic lifts, power variants of the Olympic lifts
Strength exercises, e.g. squats, deadlifts, presses, ...
I used to compete regularly, and based on my experience I train differently when I am close to a meet than when I am just building strength. I was also working with a coach when I was trying to get my nutrition dialed in along with getting stronger. Whether I used common training plans like Wendler's 5-3-1, or my coach's outline, my training cycle was a ...
I’d added some mobility and dynamic stretching to counter stiffness...I usually do Molding Mobility for joints - in the morning when I remember but most of the time only at the gym; then DeFranco’s Limber 11 if I’m starting a back squat or deadlift, his upper body stuff if I’m starting a press, something more targeted before front squats because they’re ...
Studies are hard
You're seeing contradictions because you're comparing apples and oranges. Actually, these studies have so many dimensions that you're comparing the whole fruit section of the supermarket.
Ask yourself: what precisely do you want to know? "Which is better" is not precise enough. Do you mean muscle size? Strength? Athletic ability – ...
Is there a sensible way to separate the leg exercises onto two days?
Why not: push, legs-1, off, pull, legs-2, off, off.
Push: bench press, incline press, lat raise, triceps
Pull: pull-ups, rows, rear delt raise, biceps
Legs-1: squat, leg curl, standing calves
Legs-2: stiff leg deadlift, leg press, seated calves
This splits your leg day into two days ...
Your question is based on numbers and sets, but no mention of techniques.
I'm going to attempt to address the question from a techniques stance.
The pull-up is in itself a little of a misnomer for beginners. To effect a pull up, you don't just "pull" but rather engage your entire lats, traps, teres, momentatry biceps, and for a lesser extent, chest for ...