Is there any program that satisfies all of the following?

A= bench and deads
B=squats and ohp
do each of those twice a week
add pullups to one of them

Stronglifts 5x5

This, just do it in a ppl setup if you want to go ham and have the time.

PPL

this is great
>if you're a middle aged woman

Literally GZCLP 3 day. Just add in T2 rows with T2 bench, T2 chins with T2 OHP, and have at least one back accessory per T3 with whatever other T3's you want to do. It will hit everything 2-3 times per week, deads and squats are alternated, OHP and bench are alternated, moderate progression is perfect for natties, you'll do 2-3 compounds per session and 2-4 accessories per session.

>3x12
>3 sets for low volume
>12 reps for low intensity

Enjoy your cardio