Aug 3, 2017 Bear with me guys, this is gonna be a long one. My dude helped me put together a four day split that I'd like a little feedback on if possible. Rep ranges vary for me between 8 and 12, my goal between is to increase the overall volume I'm lifting between each session. My goals are really aesthetic, but I understand I need a solid strength foundation to start with to accomplish said aesthetic goals. I've always been slender but skinny fat, now I'm trying for a built upper body and the biggest legs and butt possible. Obviously everyone wants to be lean; I'm trying to mitigate my water retention and fat gain as I put muscle on. I'm eating at maintenance for my activity level. Protein/carb/fat ratio goals around 50/25/25, but I use them as flexible guides. I aim for a minimum of 200g protein, everything else varies. I try to lift as much as possible while maintaining good form. I typically lift weights four afternoons/nights a week, take a night off, and repeat. Not sure if stats are relevant, but if it helps: 26, female, 5'9", 150lbs Current measurements: in inches: Waist 27.5, Chest 32.5, Hips 40, Quads 23, Biceps 11 Lifts are approximately as follows: Squat: 155-ishx8 Deadlift: 155x6 Chest press (machine): 85x10-12 Dumbbell shoulder press: 25x10 Day 1: Chest + Shoulders: I typically focus on shoulders, with just enough chest work to (what I hope) assist in shoulders/triceps. I'm female, and I've read (not in depth) that chest development can interfere with the way breast implants sit. I'm about a month away from my first consult, and would rather not change my chest except under a doctor's orders. -Dumbbell shoulder press 3x8-12 -smith machine shoulder press 3x8-12 -dumbbell lateral raise 3x8-12 -dumbbell front raises or upright rows 3x8-12 -cable reverse flys or reverse pec deck or dumbbell bent over delt raise 3x8-12 (sometimes moved to back day when I'm short on time) -smith machine or dumbbell incline chest press 3x8-12 -some type of chest press (usually plate loaded) 3x8-12 -cable or machine flys 3x8-12 Day 2: Quads+Glutes -barbell squat or leg press 4x8-12 -RFE/split squat 4x8-12 -cable glute kickback 3x8-12 -hip abductor 2x20 -leg extension 2x20 Day 3: Bis/Tris -overhead rope extension 4x8-12 -cable bicep curls 4x8-12 -tricep pushdowns 4x8-12 -hammer curls 4x8-12 -assisted dips 2x20 -preacher curls 2x20 Day 4: Back/Hamstrings (I know back and biceps should have some time apart if not done together but I feel like my back workouts are better when my biceps aren't contributing so much) -deadlift 4x6 -Assisted pull ups 3x8-12 -bent over rows 3x8-12 -lat pulldown, medium grip, or plate loaded variant 3x8-12 -cable seated rows or t bar rows 3x8-12 -cable straight arm pushdowns 3x8-12 -Romanian deadlifts or glute ham raise 3x8-12 -lying leg curl 3x8-12 I do calves or abs pre-cardio, abs are 3x8-12 of weighted crunches followed by ball crunches to failure 2x. Calves are standing and seated raises, 3x8 heavy and lighter 2x failure. Each group gets worked at least 1x a week, sometimes 2x. Thoughts? I used to do a PPL split but i have a hard time getting a felt like I couldn't get a solid full workout in a reasonable amount of time. This split seems to give me a little more focus time on parts that I think need more attention. I'm also doing cardio between 40 and 50 minutes about 4x a week, either rowing, incline treadmill, or on a stair master, almost always fasted. LISS, sipping aminos, after taking carnitine and a fat burner or caffeine. My cardio question is this: should the workout I plan for the afternoon/evening dictate the cardio I do in the morning? For example, should I avoid rowing for cardio in the morning if I'm doing back at night? No stair master on quad/glute day? I'm open to any comments or criticism, and am thankful for any additional knowledge y'all can give me. Sorry for the wall of text, though I'd rather give you too much info than not enough.