My opinion based on about a decade of my own research and training...
1. Only train up to 75 mins maximum preferably 60 mins; longer than this is counterproductive.
For one this doesn't take into account how many days the person is working out. While I don't think it's an absolute, I would probably agree that about 1hr a day for a 4 day split would be optimal, but what if the person only trains 2 days a week doing a full body work out?
2. Understand your level of experience and plan your programming accordingly. What this means in simple terms as a beginner full body workouts may be advantageous. With 6 months proper training, you should consider a "body part split."
This is more from a bodybuilding perspective, but if the beginner is interested in strength training or powerlifting I see no reason why it wouldn't make sense to stick with a full body workout. Lots of people including myself have seen great progress using it.
3. Understand which exercises are most effective: for chest, this is bench press and dips; for back, this is pull ups, barbell/dumbbell rows, and deadlifts,; for shoulder it's shoulder press and military press; for hamstrings it's romanian deadlift, for quadriceps it's squat and leg press, for calves use seated standing and donkey calf raise. For abdominal hanging leg raise. For biceps use standing curls and seated curls on incline bench that's a little bit lower angle than shoulder press bench. Triceps use skullcrushers and dips.
I would generally agree with this, that compound lifts are the way to go, but I don't believe every exercise is right for everyone. It's not taking into account any injuries or limitations the person may have or to a lesser extent their goals. I.E. the person has bad shoulders and can't do dips... Another exercise may be more beneficial.
6. 3 sets and 10 reps per exercise is very boring but effective.
Again, this is dependent on goals and what exercise it is. Even when I first started out I don't think I ever went above 8 reps at least for the main lifts, but then again I've never been a fan of high reps
8. Do not workout back and legs on consecutive days.
Also dependent on goals. For powerlifting I see absolutely no reason not to do both.
10. Legs respond well to high reps and medium reps. Veterans know high reps 10 plus accomplish hypertrophy and save the knees.
My legs responded best to heavy weight even as a beginner. For bodybuilding isolation movements I would agree that reps should be higher, but I wouldn't say it's set in stone.
(1) Probably the most important yet underrated aspect of training is feeling the muscle. I can't emphasis this enough. People talk about the mind-muscle connection, but it often takes years before trainees really get what that means in terms of sensation, feeling of movement, muscular proprioception.
I guess this is also more of a bodybuilding thing. Some of my best workouts and lifts I didn't "feel" the muscle. I don't believe feeling the muscle and soreness are necessarily indicators of a good or bad workout but I'm coming from a strength training/powerlifting point of view.
(2) Get into the habit of performing extended eccentric-loaded reps at the end of a working set. Sometimes perform an assisted-set of purely eccentric-based reps. This will help strengthen and organise the cells that make up the tendon and reduce the chance of injury. It's especially important for any chest or shoulder exercise, given the uniquely complex array of rotator cuff muscles and tendons in the shoulder, and the high frequency of RC issues in athletes.
More of a bodybuilding thing again. I wouldn't exactly consider this a beginner technique and I would argue that it would more likely CAUSE injury than reduce injury in people that haven't already been training for a while. Especially for bench. Doing negatives puts an undue stress on your shoulders and rotator cuffs, so I'm not sure where it seems you drew the conclusion that it was good for them.
13. Less than 6 reps promotes primarily strength gains. 6-15 reps is good range for hypertrophy.
From what I've learned over the years is that 1-3 reps is generally considered power, 4-6 is a good combination for both power and hypertrophy, but much more than that and you're just getting into endurance imo. Even as a beginner I would say that if you can do 12 reps of a main lift with good form you probably need to go a bit heavier, but as I've been saying all along I've never been a high rep fan.
![:\](https://bluelight.org/xf/BL_Images/Orig_Emoji/wrygrin.gif "wry grin :\")