The program seem OK. I did not go through the whole program detail, but select the exercise carefully. The volume has to be recover-able. How to know if you have enough volume? Test it out. The 4 weeks program do not just stop there. Do alot the 1st 4 weeks. If you feel it is too much, scale down on the 2nd 4 weeks. Still too much, space the days looser so that you have more rest in 1 cycle.

2500kcal to 3000kcal is a big ball park. Select a figure and monitor your weight and your feel day by day. Eat the constant calorie. See the changes. Up the protein to 1g/ pound of body weight. The rest just fill up depending how you feel. Track what you eat.

Sleep soundly and reduce stress.

Just start to do. Sleep, eat, train.

That looks like a solid program but try to lift more weight if you can. Use the reps stated in the program as a guide. If it says lift for 8 reps make sure by the 9th rep you can't lift the weights anymore.

3 days a week is fine but since you have lots of resting time make sure you push yourself as hard as you can at the gym during those 3 days. Muscle soreness feels great but don't make it a gauge of whether or not your workouts are effective because it's not a good indicator.

have you measured how much protein you're taking in?

Should have a bit over 1 gram or for every 500g of your weight.

If you trying to bulk and just throw on muscle can take creatine and a preworkout like Mr Hyde to give you energy before you hit the gym. Afterwards take BCAA and more protein.

For cheap protein boiled eggs are great. There are other methods that would help you very quickly but not sure how legal they are here even though can buy on shopee and lazada easily. But thats bigger risk.

I didn't look at the guide you posted, but legs and lower back can do squat, legpress and deadlifts. lift until cannot lift more than once of the weight. for bulk its more high weight. For lean muscle its high rep.

for upper body can do bench press, overhead pulls(known as squat equivalent for the upper body as it hits multiple muscle groups), low row, and pull ups.

not sure your calorie count is high enough at 3k. Most of the guys I used to work out with ate around 11-14k per day(they were a lot bigger than me around 150kg each)

I stuck around 5k at the time. my weight was 90kg, body fat was around 10% and im 193cm tall squat was 300kg, leg press 470kg, bench was low at 150kg(this was about 3 years ago)

Right now hoping to get back to my former glory as well haha, but working backward this time. Now im 110kg and 23%bf, still same height tho >.< #gotadeskjob #gotmarried