is this training plan good enough?

[staceyy]

i am 15M 180cm and 60kg. i started training a few months ago but i am wondering if the plan i got from one of mye friends has all the muscles i need to train.

its a 2 day split with upper and lower body:

Day 1: Upper Body

Bench Press (4 sets x 8-10 reps)
Bent Over Rows (4 sets x 10-12 reps)
Overhead Press (3 sets x 10 reps)
Pull-Ups or Lat Pulldowns (3 sets x max reps)
Bicep Curls (3 sets x 12 reps)
Tricep Dips (3 sets x 12 reps)

Day 2: Lower Body

Barbell Squats ( 2 sets x 10-12 reps)
Back extensions (2 sets x 10-12 reps)
Lunges (2 sets x 12 reps per leg)
Leg Press (2 sets x 12 reps)
Leg Curls (2 sets x 12 reps)
Calf Raises (4 sets x 15 reps with short pauses)

 

[leoriofarel]

@staceyy This looks ok. Leg day is missing a hinge movement if you want to be complete. I’d probably cut the last couple of exercises on the upper day in favour of a simple skull crusher/curl super set or drop set for the sake of saving some time.

I’d also have a look at some programmes on lift vault or Boostcamp. There’s a lot out there, and a lot that is proven to work with good reviews.

 

[staceyy]

@leoriofarel thank you, ill have a look!

 

[dawn16]

@staceyy Looks good. If you need a hinge movement throw in good mornings or exchange back extensions for good mornings.