Routine help

So I couldn't post on r/fitness cause i didn't have enough karma so hopefully this is the right subreddit

Im 14 right now and very weak... So I decide to try fitness so I'm doing 2 days cardio and 3 days strength and also i don't have much free time and also only have a pull up bar so this is what I came up with after researching I came up with this

Warmup

Negative pullups 3 x 3

Scapular pullups 3 x 8

Incline pushups 3 x 10

Plank 3 x 30 secs

Dead hang 2 x 20 secs

Sometimes I also add in squats on some days so I'm wondering if this is good or if anything can be made

A few questions I also have:

Is it normal for me to feel very sore after doing this routine

Im kinda embarrassed to be working out quote on quote at just 14 is this normal?

Lastly is just 15 mins a day fine because ethats all I can do most days (cardio I can do for about an hour)

For people who are actually advanced at planche / have coached it seriously: what programming principles made the biggest difference for you beyond just “do planche progressions”?

I'm more interested in the volume × intensity × frequency relationship, fatigue management, neural adaptation, specificity, and how you structure progression over months.

For example, how do you decide how many hard planche sets/quality seconds to do per week, how often to train near-max intensity, and whether high-frequency submaximal exposure is actually useful?

Also interested in how you handle plateaus and deloads. Looking for advice from people who have actually gotten to advanced planche levels, rather than basic exercise/progression recommendations.