Complete Beginner Routine (weak dude)

I'm a 25yr old 6'2 tall complete beginner with low strength. My goal before getting Coach Sommer's book was to build some strength through bodyweight movements. I recently got the book and am trying to design a routine for myself.

I can't do the back lever, a single full pullup or dip. I can only manage about 12 pushups and 4 chin-ups so obviously I'm quite weak. It's hard to know where to start and how much to take on. Here's a first draft of my programme. All comments welcome please.

Static work

L-Sit tuck (6x10s)

Straddle L (6x10s)

Frog Stand (6x10s)

Wall Handstand (6x10s)

Tuesday

• static work

• push-ups (5x3 incline)

• chin-ups (5x3)

• jump squats

• shoulder dislocates & wall extensions

Thurs

• static work

• pull-ups (3x5 band-assisted)

• dips (3x5 negative)

• moutain climbers/ham raises

Sun

• static work

• rows-XR floor (5x3)

• pushups XR (5x3)

• squats

• shoulder dislocates & wall extensions

Does this look alright? Right now I really just want to be able to perform a full pullup and dip.

I have hypermobility in my wrists that causes pain. I need to use pushup bars for everything where they bear much weight (dips, handstand, frog stand etc) Is that o.k?

Looks good. It is ok to use parallettes or pushup bars if your wrists can't take it. You should probably start working the wrist pre-hab drills that have been posted on the forum before.

I would stress more the number of reps, and sets this goals: 10 pullups, 30 pushups, 50 free squats, 100 sit ups

To increase the number, just do the 60% of the max number of rep for 3 sets.

Example: your max is 20 rep, do 12x3.

For pullups - they are harder than other exercise, use a pyramidal scheme.

Example: your maximum is 4 rep.

Do 1-2-3-4-3-2-1.

A lot better than 4x3.

Static work is difficult, but it will enhance greatly your performances.

Remember that the more quality you have, the more quantity you get.