Great program.

I will start this today.

Good.

>>77448857
>train once a week with bodyweight bullshit as an absolute beginner (rapid rate of growth)
No. It's better than nothing but that doesn't actually prove it's a good idea.
>dips+push-ups
Same exact muscle groups in the save joint angles. Retard novices think that "horizontal and vertical press" means your torso angle but it's actually what your shoulder joint is doing. It's dips OR push-ups, along with pikes/handstands/ohp. That is a balanced, upper body pressing routine, not dips + push-ups. Dips are just harder push-ups.
>pistol squats
Singlehandedly the dumbest exercise on earth because you cannot go deep without significantly rounding your lumbar spine, which is what you are EXPLICITLY told not to do with barbell squats. It only gets a pass because the 130lb calisthenics dyels do them unweighted. But if you're stuck with bodyweight I guess do them, even though a $20 pack of resistance bands and reverse lunges would be more useful and less stupid.
>backpack fitness
Backpacks are barely able to hold 40lbs max. It's kind of a dyel signal when people talk about how great they are. It's useful for people for about a month and then you have to figure out something else.
>progressions
They're fine. You're not going from archer pushups to weighted one arm pushups. One arm pushups are deceptively difficult unless you're a midget.
>routine
Has zero lower back work which combined with the bad for your lumbar pistol squats is a problem. The RDLs, good mornings, reverse hypers whatever need to be in the routine from the start. Inverted rows do nothing for it, and I have no clue how blind people are in thinking it does.
>beginners training close to failure
They don't know how and this is why they need more sets. Also, there isn't just "legs" there is an anterior and posterior separation just like with the upper body. They need 4 exercises (minimum) for a balanced full body routine.
>5-12
This is like benching 135lb until you can do 225lb. It doesn't work.

>>77449125
>EoD
Nothing wrong with it but it always shows who is underaged/NEET when they don't understand the value of a "free" weekend. That's why people fit shit in a 7-day week.
>5-12
Dyel progression once again. You're not turning your 5rm into a 12rm by grinding it out for a year. Imagine powerlifters trying that.
>dumbbells
If you stop being a pussy and learn how to powerclean you get a lot more value from a barbell and a piece of plywood for a platform. If you're working out in your room at your mom's house I guess I understand the space issue.
>1 set, 1 set, 1 set
I can tell the person making this is a noob themselves so stop falling for the Mentzer shit. At least turn it into rest-pause/myo-reps something actually proven to work similarly well as to straight sets. You don't go near failure.
>upper body day
Once again no overhead ("vertical") pressing. Enjoy your shitty locked shoulders. Also the order is fucking stupid, with one set of pulls, then a set of dips, then a set of chins (this fucking meme again), then a set of dips... Just finish the fucking sets while your body is locked in you fucking tard. Also, pulls and chins work 100% of the same shit at only the slightest different emphasis on the arms. Grip width is what actually varies the movement, not the grip unless you're intended for a skill progression into calisthenics dyel stuff like muscle ups and you need to focus on pull-ups over chins.
>lower body day
Again, stop with the stupid staggered sets. Either do super-sets or not. Pistol squats are still stupid but whatever. What the fuck is the point of a weighted plank? It's an endurance test that is only useful for fatties. Do some actual, dynamic ab work or even better, some twisting oblique work with bands since trunk rotation is literally the base of power in the human body.
>arms and shoulders day
I didn't know you could train your upper body without using your arms and shoulders. Wow!

good program

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