is this a good training program

Back to the basics.

Since you're new to training you would be best served with a different routine.

Train full body 2 times a week in the beginning for a few weeks. Then move to 3 times a week.
Go ahead and do some moderate intensity cardio after your weight training sessions.
On your off days, do cardio as well.

Too advanced? The split routine you have here is for bodybuilders. I think unfortuantely everyone on this site has seemed to get caught up in us bodybuilders talk. This type of training is difficult and the lifestyle is very very challenging, and most cannot do it. Before you switch to a routine like this (which is more isolating and less functional) you would benefit from what i discussed. As well as a full body routine will help burn more calories which is what you're main concern is, so you'll be helping your body burn fat as well.

As far as diet is concerned, eat ever 2-3 hours for best results.
Check out my beginners guide ( the link at the bottom) for a great guide to read up on.

Oddball was right in that its hard to put on size while losing bodyfat. In fact, if you're not advanced both physically and most important mentally, do not even try because you will get frustrated with the results and give up. PLus you really need ot ahve a good understanding of YOUR body in order to manipulate things perfectly, b/c no matter what a textbook says "The body is not a textbook".... so all rules /logic don't apply to everyone and supplements and nutrition work different for different people.
For example, your body might get lean rather well on whole wheat pastas, but not on sweet potatoes, (that's atypical) but its an example.

Also, your interval training... 2 minute "sprints"... that's more advanced than most college runners. I would lower it to 30 seconds, then up to 45, then 60 seconds first, this way you're actually pushing it to the limit. With a 2 minute run, you will be jogging or collapsed at 2 minutes, and not optimally either, that's why I suggest less is more.

.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html

This isn't a trainign program, its your split routine m8 ;)

what exercises do you do every workout? How many sets and reps?
Also, building muscle, while burning fat is practicly impossible.. Gaining muscle while lowering your Bodyfat Percentage might be possible, but you cant burn off fat while building muscle. why?

Building muscle means you need to have more energy then you burn because your body needs that energy to build muscle. This energy comes from the amino acids in protein. However, burning fat means eating less calories then you actualy need, meaning your body does not have the energy rewquired to build muscle.

Then how can you lower the amount of fat?
By useing an eating plan that ensures you to build up more muscle mass then fat mass, this will decrease the bodyfat percentage while increasing your muscle mass.
However, this is very difficult, you realy need to count in every calorie, amount of carbs, protein and fats.

Could you also tell, next to your exercises you perform, what your diet is?

Otherwise i cant help you mate

greetz

"Eat Like A Horse, Train like An Animal, Sleep Like A Baby And Grow Like A Weed"