It's Really the Hannibal for King Progression With Tweaks

He's a bit vague and cryptic but you can get some really great and honest information from him if you listen carefully.  After watching the videos where he gives you beginner and intermediate workouts about a hundred times, I can summarize as follows: 

Always strict reps.  Lock out, all the way over the bar, no cheating, no resting between reps in a set.

Pull ups:  close grip, chin over the bar, lock out.  Sets of 5 to begin.  Work up to 10 sets of 10 and then move to the next level, which is chest to the bar, all other requirements the same.  Then, he doesn't state it, but I think it's waist to the bar with more of a false grip.  Once you can correctly do 10 sets of 10 you can move to the next level.  We are heading towards muscle ups here.

Dips:  sets of 10 and work your way up to 10 sets of 20.  Straight up and down, complete reps.  The next level is a forward lean.  We are working towards Superman stuff.

Push ups:  diamonds with one foot up.  Work up to 10 sets of 25 with one foot on top of the other and then one leg all the way up in the air, switch the leg.  The next level is a forward lean so your hands are closer to your waist.  I think the point here is to help with the Superman stuff.

Squats:  This one is a little mysterious.  He doesn't talk about squats much and doesn't include them in his "around the world".  But he does have a couple of videos where he discusses and demonstrates them.  It's clearly a sensitive area for him as he mentions getting criticized for his legs.  He does sets of 20 with feet together and might have his toes or heals on a stair or ledge.

A note about the squat technique and the pull up technique - he cares about forearms and calves and shins.  That's why the spacing and other idiosyncrasies.  The guy knows what he's doing.

For my own purposes I am trying to build up in the manner suggested with strict form, but I am probably going to stay with Russian push ups rather than diamonds (wrist pain) and will keep squats as part of my rounds.  I will keep feet further apart and go all the way down. 

I'll shoot for the same rep and set totals as a marker to move on.

Hannibal for King mentions a lot that he does what he does because it feels best to him.  That's really the main lesson here.  Go with feel rather than what someone else does.  That's why I'm changing this up to suit my own preferences and predilections.

Right now I'm at or above 10 sets a day of 6 pull ups, 8 dips, 10-12 push ups and 10-12 squats.  Long ways to go.  Take your time....