My programm. Is it good enough?

[Alvisss]

Hey. i am 14 years old teenager, i Don't speak english well, but i will try to describe all the situation.
i am training martial arts for a half year and i want to increase my strengtness for better results in martial arts. Im going to start train in gym from next week. I am going to go to gym twice a week, but i've programm for 3days in week, please, help me and make it for 2 days, please. Here ir my programm. it is for 3 days, but i need for 2, hope you will help me. Thanks a lot guys

Monday

squats: 5x5
leg press: 5x5
stiff leg deadlifts: 1x15, 3x10
standing calf raise: 3x30
seated calf raise: 3x30

3day

bench press: 1x15, 4x6
dips: 3x6
standing barbell press: 1x15, 3x8
push-downs: 4x10

5day

deadlifts: 5x5
barbell bent-over rows: 1x15, 5x5
barbell shrugs: 4x10
standing barbell curls: 1x15, 4x10
hammer curls: 1x15, 3x10

so, i'm going to go to gym just in monday and friday, please, make this programm for 2 days, now it is for three.

[MuscleTechMarc]

Just simply split it up into upper-body and lower-body:

Day 1

squats
leg press
stiff leg deadlifts
Lunges
standing calf raise

Day 2

bench press
barbell bent-over rows
Shoulder Press
standing barbell curls
Tricep extension

[EPMD]

In addition to the above upper/lower split, you could do push/pull:

Day 1:
Squats
Bench Press
Overhead Press
Dips
Calf Raise

Day 2:
Chinups
Bentover Rows
Leg Curls
Biceps Curls
Deadlifts

[Alvisss]

Just simply split it up into upper-body and lower-body:

Day 1

squats
leg press
stiff leg deadlifts
Lunges
standing calf raise

Day 2

bench press
barbell bent-over rows
Shoulder Press
standing barbell curls
Tricep extension

probably gonna work out to this programm. Thank you a lot. ) Any other sugestions from anyone- what exercises can i add to each training day or something? thank you a lot

[Alvisss]

topic goes up.

[Alvisss]

anyone? please, suggest something and tell if this programm is good enough

[shifter2012]

You're young and will recover extremely fast after you get the first few workouts under your belt. Go with a full body program, the push pull split, or the upper lower split listed above. I'm also a big fan of starting strength for beginners. look it up

Workout A
Squat 3x5
Bench 3x5
Deadlift 1x5

Workout B
Squat 3x5
Overhead press 3x5
Power Clean 5x3