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You can do just about whatever you want, directly after medium and light days
You have to kinda plan for doing accessories on heavy day, because you need to be recovered enough for medium(the...

Your getting warmer.

7 exercises for 2 sets each, 14 total work sets (or 20 "sets" if you count the two warmup sets of the first three as sets).

Squats: warm-up, warm-up, work-set, work-set
Bench Press: warm-up, warm-up, work-set, work-set
Bent Over Row: warm-up, warm-up, work-set, work-set
Over Head Press: work-set, work-set
Stiff Legged...

Warmups can be kept simple. Its written so that folks dont spend 15min warming up for 30min routine. I have no idea what you wrote with 4x8. Keep it simple, say a set of 10 with a fixed weight,...

I have no clue about your cardio. Recovery responds best with LISS, low intensity steady state. So if you can do your incline for 2 hours at the same pace, that fits the bill.

As for adding...

As stated, "performance" is going to start going down if you "under eat". And again it says if you know how to feed yourself correctly, you can drop the fat to well under the 100grams.

But at...

I would run the auto regulated version. Odds are it would still be effective even if ran once every two weeks.

uhh i think you are still not getting it. The only thing i can think of is you are stopping at 12 reps on the first (or second) set.
Normally a pass on auto regulated has you doing 13-15 reps on...

Thats a bit iffy...

Above 5 reps is difficult to judge a slow rep or form failure. You now want to do this 3 times instead of 2 times.

A better idea would be to just make it 3 sets (or even 4...

"I also really don't want to make the beginner mistake of bailing too early"
You will ALWAYS make the most progress on a beginner routine, period.

An absolute beginner will make 10% per week
You...

You must maintain the same style for the entire cycle. So either all bar OHP or db arnold press.

OHP is very hard to start with if all you have is an Olympic bar thats 20kg. You may want to start with the seated arnold press with dumbells till you can do 55lbs on heavy day. Then medium day...

I would start off with just doing the push press. I dont know why, but monkeying with the OHP in any form seems to cause a stall. Hell in allpro V1.0, even doing warmup sets for the OHP was causing...

If you can, continue doing the chins, but do them so they dont cause metabolic fatigue. Try the "grease the groove" method which is doing half of your maxed tested reps, several times a day on off...

I have never recommended changing eating habits during the cycle. You are running off of whatever you ate 2-3 meals ago, not what you ate a few hours before the workout. So it might be you are ill...

If this is your first cycle, you picked way too heavy of a starting weight.

It sounds like you have a recovery issue. If its food related, the solution is to increase carbs at the expense of...

You may be doing increased volume full body by reducing frequency of the lift, and alternating lifts. You will notice no intermediate routings have 3 days of squats and 3 days of deadlifts per week....

Yes you are very close to graduating, so i would start program shopping for something you will run for the next 2-5 years. I think i said this in OP, but they are going to be much higher volume and...

There is also the auto-regulated variant in OP if you find 2 heavies too much :) And its only two sets due to how it works. It will go as fast as your recovery permits.

The program is perfectly duable with the two heavies and 3 sets, 72 hours apart pattern. However this is a real arse kicker and most go back to the old pattern after a cycle or two. I joke and call...