Actually I would not call my above workout elaborate and sophisticated, pretty basic stuff, with the only exception being different grip/hand positions. The two upper body movements would fill the needs of a lot of guy's seeking strength and adding muscle mass. Making workout too complex is only self defeating for most men, unless only applying for special programs for short periods of time..
The above is called an abbreviated workout, very workable for the person short on time or the older gentleman. As one gets older personal vanity take over from the realty that those 2 to 2 1/2 hour workout become more like manual labor than productive training. The recovery of the CNS, is of prime importance of course, even when younger. Much more so with an older trainee. Some would add lateral raises , tricep and curl exercises to that above program. Though the chinup and dips are excellent arm builders by themselves.
Don't have to use a "V" bar for dips, though the gym's I have visit in SoCal usually will have one. As a teenager we used (neighborhood garage gym) two 2X6's where we could move around at different angles. Some have used folding saw horse, arranging them around, for "V" style dips.
I first leaned about Hindu Squats from Matt Furey and The Royal Court exercises (look it up if interested). That was decades ago, and have been using the Hindu squat version , on and off, since than. Just to say that Hindu squats are basic bwt squats, but with a different approach; breathing/depth/position.
I know that my saying that the 250 to 300 reps of those style squats seem suspect, by others have carried them to the 500 and higher rep range. You develop a rhythm and flow to the movement once getting into it. And after a while, higher reps seem the normal. You don't have to use speed at first, but you will develop a natural pace and flow for yourself, which may or may not include a higher speed. Got to find out for yourself, of course. Had no personal experience that Hindu squats put undo stress on the knees, but what I have heard from the others that knees/joints become much improved.
DR Tabata developed his method for the benefit of high level athletes. It helps to develop stamina (endurance & strength). A very simple concept where max effort is performed for 20 seconds with a 10 second pause and than back to the 20 second max, etc, etc, etc.. That's called interval training, which there are dozens of form in the training world.
Can do squats (whatever form you wish....bwt, weighted), rowing machines,DL's, cleans (done that...best in my view), heavy bag work, pushups, etc, etc, etc... Involving compound exercises is on prime importance.
Good Luck.
