Steroid users can recover faster and train with higher intensity than natural lifters. Because of this, they can handle more frequent training sessions, higher volume, and heavier weights while still maximizing muscle growth. Choosing the right training split is crucial for optimizing results and avoiding overtraining.
Key Factors in Training Splits for Steroid Users
- Higher Training Frequency: Enhanced recovery allows for more frequent muscle stimulation.
- Increased Volume and Intensity: Steroid users can push their muscles harder and longer.
- Shorter Rest Periods: Faster recovery between sets can improve hypertrophy.
- Focus on Compound Movements: Big lifts maximize strength and muscle mass.
- Balanced Muscle Group Emphasis: Avoiding muscle imbalances prevents injury and ensures proportional growth.
1. Push-Pull-Legs (PPL) – Best for Balance and Recovery
This split divides workouts into pushing, pulling, and leg days, allowing muscles to recover efficiently while still training frequently.
- Day 1: Push (Chest, Shoulders, Triceps)
- Day 2: Pull (Back, Biceps)
- Day 3: Legs (Quads, Hamstrings, Glutes, Calves)
- Day 4: Rest or Repeat
Best for those wanting a balanced approach with recovery time between sessions.
2. Upper-Lower Split – Great for Strength and Size
Dividing training into upper and lower body days allows each muscle group to be hit twice a week.
- Day 1: Upper Body (Chest, Back, Shoulders, Arms)
- Day 2: Lower Body (Legs, Glutes, Calves)
- Day 3: Rest
- Day 4: Upper Body (Chest, Back, Shoulders, Arms)
- Day 5: Lower Body (Legs, Glutes, Calves)
- Day 6-7: Rest or Optional Weak Point Training
Ideal for maximizing both hypertrophy and strength while keeping volume high.
3. Body Part Split – Best for Advanced Lifters
Each muscle group gets a dedicated day, allowing for high volume and focus.
- Day 1: Chest
- Day 2: Back
- Day 3: Shoulders
- Day 4: Arms (Biceps & Triceps)
- Day 5: Legs
- Day 6: Rest or Weak Point Training
- Day 7: Rest
Best for steroid users who want to push maximum volume per muscle group without overtraining.
4. Full-Body Training – Best for Beginners or Time-Savers
Hitting all muscle groups multiple times per week ensures maximum stimulation with fewer training days.
- Day 1: Full Body (Heavy Lifts Focus)
- Day 2: Rest or Cardio
- Day 3: Full Body (Hypertrophy Focus)
- Day 4: Rest
- Day 5: Full Body (High Reps & Isolation Work)
- Day 6-7: Rest or Light Activity
Great for those with limited time who still want effective results.
Which Split Is Best?
- For Size & Strength: Upper-Lower or PPL
- For Maximum Volume: Body Part Split
- For Recovery & Efficiency: Full-Body
Steroid users can handle more training but should still listen to their bodies. A well-structured split combined with proper diet, hydration, and rest ensures optimal growth and performance.