My main goal is to lose weight and i know its my diet that will help me get to that goal ,what I’m confused on is what rep range and number of sets is ideal for building a solid base in calisthenics i read in one post here that 5×5 is a beginners best bet but i also read a post where a higher rep count is suggesyed for beginners, I’m thinking about doing 5 sets by 8-12. reps. 3 days weekand doing progressions on pushups ,dips,hspu,squats and core work ,is 8-12 reps ideal? And how should i split up the progressions?
5×5 is a suggestion for a workout focused on strength. Its a good idea to ensure that you can do the basic exercises in fairly high volumes before you start focusing on harder progressions. So you should be able to do at least 30 clean push ups consecutively before training for one arm push ups. Even when you’re focusing primarily on harder variations for low reps its still a good idea to ensure you have the endurance to do the basics more. Higher reps allows your central nervous system more time to increase efficiency. Mix it up though, don’t do the same thing every time. Group exercises by which ones you can do together without tiring each other out. That’s what I try to do.
You can do a routine, just make sure the exercises are appropriate. Its perfectly fine to use standard push ups in your routine, but don’t go trying to do one arm push ups or something else more advanced if you’re not ready for it.