Hey I'm a 22 year old 145 lb 5'4" female. My body fat is a little under 30%. I've been lifting on and off for a few years but took several breaks (I go through waves of not giving a fuck) I have lifted intermittently since the beginning of March with no strength gains. I want to be serious about lifting again.

Previously I was doing greyskull and my stats got up to 120 squat, 85 bench, and 155 DL for 5x5. No doubt I have lost a little strength and will have to tone it back for my joints to adjust, but since I have an active job with lifting and pulling involved I hope I will recover strength quickly.

My goal is a leaner physique. I'm looking for a routine with simplicity that I can do 3-4 days a week with cardio on some off days. Would you guys suggest I do Greyskull again or switch it up to something more hypertrophy-focused.

Also if a new program is suggested, what's the difference between a full body routine and an upper/lower split in terms of results? I've heard mixed things, that women shouldn't train differently from men, but Bret Contreras seems to argue that every workout should be full-body because females recover better. If this is true, I would prefer full-body because the more muscles I activate in each workout, the leaner I will get...correct?

Thanks in advance. I tend to overthink new routines but I want to make sure I'm doing the best I can.