Best Training Split for Natural Lifters

🌱 Best Training Split for Natural Lifters: Maximize Muscle Growth Without Steroids

If you’re a natural lifter (not using anabolic steroids or performance-enhancing drugs), the way you train should be different from how enhanced bodybuilders train.

Why?
Because natural lifters have to balance muscle protein synthesis (MPS), recovery, and volume without the recovery-boosting effects of steroids.

Many popular “bodybuilder splits” you see online — like training chest on Monday, back on Tuesday, and so on — are actually optimized for enhanced athletes.

This article breaks down the best training splits for natural lifters, why they work, and how to structure your workouts for maximum growth — naturally.

🔎 The Science of Natural Training

Before looking at specific splits, let’s understand the key principles:

1. Muscle Protein Synthesis (MPS)
   • After training, MPS remains elevated for 24–48 hours in natural lifters.
   • That means if you only train a muscle once per week (like in a Bro Split), you’re leaving 4–5 days of growth potential unused.
2. Frequency Matters More for Naturals
   • Natural lifters should hit each muscle at least 2x per week.
   • Enhanced lifters can grow with 1x per week training because steroids extend MPS.
3. Volume Distribution
   • Naturals should spread their 10–20 weekly sets per muscle across multiple sessions, not dump it all into one marathon chest day.
4. Recovery Is Limited
   • Steroids accelerate recovery; naturals need smarter programming to avoid overtraining.

👉 Bottom line: Natural lifters grow best with higher frequency, moderate volume per session, and intelligent recovery.

💥 The Best Training Splits for Natural Lifters

Upper Lower Split (4 Days per Week)

• Structure:
  • Monday: Upper
  • Tuesday: Lower
  • Thursday: Upper
  • Friday: Lower

Why It Works for Naturals:

• Trains every muscle 2x per week.
• Spreads weekly volume across manageable sessions.
• Simple, effective, and sustainable.

Pros:

• Balanced for strength and hypertrophy.
• Only 4 days required.
• Great for all levels.

Cons:

• Upper days can feel crowded.
• Not as much specialization for weak points.

👉 Best for: Beginners and intermediates who want simplicity and results.

Push Pull Legs (PPL, 5–6 Days per Week)

• Structure: Push / Pull / Legs, repeat.
• Can be run 3, 4, 5, or 6 days per week.

Why It Works for Naturals:

• Flexible frequency (up to 2x per week for each muscle).
• Allows naturals to accumulate enough weekly volume without overloading one session.
• Easy to scale based on recovery and schedule.

Pros:

• Balanced movement-based split.
• Excellent for intermediates and advanced lifters.
• High adaptability.

Cons:

• 6-day version is tough on recovery.
• Requires consistency to reap full benefits.

👉 Best for: Intermediates and advanced naturals who can train 5–6 days/week.

Full Body Split (3 Days per Week)

• Structure: Train all major muscle groups each session.

Why It Works for Naturals:

• Maximizes frequency (each muscle trained 3x per week).
• Great for progressive overload on big lifts.
• Efficient use of time.

Pros:

• High frequency = rapid gains for beginners.
• Simple programming.
• Only 3 days required.

Cons:

• Long sessions (especially with accessories).
• Less specialization possible.

👉 Best for: Beginners and busy naturals who want efficient results.

PHUL (Power Hypertrophy Upper Lower, 4 Days per Week)

• Structure:
  • Upper Power / Lower Power / Upper Hypertrophy / Lower Hypertrophy.

Why It Works for Naturals:

• Combines strength-focused power days with hypertrophy work.
• 2x weekly frequency for all muscle groups.
• Balances intensity and volume effectively.

Pros:

• Excellent for intermediates.
• Provides a hybrid approach (strength + size).
• Sustainable recovery demands.

Cons:

• More complex than simple Upper Lower.
• Demanding for beginners.

👉 Best for: Intermediates who want to build size and strength naturally.

Bro Split (5–6 Days per Week)

• Structure: One muscle group per day (e.g., chest Monday, back Tuesday, etc.).

Why It Doesn’t Work for Naturals:

• Frequency is too low (1x per week per muscle).
• Enhanced lifters thrive on this because steroids extend MPS — naturals don’t.
• Inefficient growth potential for natural trainees.

👉 Verdict: Skip this if you’re natural — unless you modify it to train weak points more frequently.

📊 Comparing Splits for Natural Lifters

🏋️ Sample Programs for Natural Lifters

3-Day Full Body Program (Beginners)

Day A:

• Squat – 3×5
• Bench Press – 3×5
• Barbell Row – 3×8
• Overhead Press – 3×8
• Plank – 3x45s

Day B:

• Deadlift – 3×5
• Overhead Press – 3×5
• Pull-Ups – 3xAMRAP
• Lunges – 3×10 per leg
• Hanging Leg Raise – 3×12

Alternate A and B, training 3x per week.

Upper Lower (Intermediates)

Upper A:

• Bench Press – 4×6
• Barbell Row – 4×8
• Overhead Press – 3×8
• Pull-Ups – 3xAMRAP
• Skullcrushers – 3×12

Lower A:

• Squat – 4×6
• Romanian Deadlift – 4×8
• Walking Lunges – 3×12 per leg
• Calf Raises – 3×15
• Plank – 3x60s

Repeat with slight variations for Upper B & Lower B.

PPL (Advanced Natural Lifters)

Push: Bench Press, OHP, Incline DB Press, Lateral Raises, Tricep Dips
Pull: Deadlift, Barbell Row, Pull-Ups, Face Pulls, Bicep Curls
Legs: Squat, Romanian Deadlift, Bulgarian Split Squats, Leg Curl, Calf Raises

Run 5–6 days per week, resting as needed.

⚡ Common Mistakes Natural Lifters Make

1. Copying enhanced lifters’ programs (low frequency, too much isolation).
2. Training to failure every set → burns out CNS, stalls progress.
3. Neglecting progressive overload → naturals must track progression carefully.
4. Skipping recovery → overtraining is a real risk.
5. Volume dumping → trying to train 20 sets for chest in one day instead of spreading across 2–3 sessions.

✅ Final Verdict: The Best Split for Natural Lifters

If you’re natural, your best bet is a split that maximizes frequency and recovery balance.

• Best Overall: Upper Lower (4 days per week) → simple, effective, and sustainable.
• For Beginners: 3-day Full Body → fastest way to build strength and muscle.
• For Intermediates/Advanced: PPL or PHUL → higher frequency and volume, well distributed.
• Skip: The classic Bro Split unless heavily modified.

👉 Remember: as a natural, consistency, progression, and recovery matter more than complexity. Train smart, and your gains will come.

🔗 Next Steps:

• Read [Upper Lower Workout Guide]
• Compare [PPL vs Bro Split: Which Works Better for Naturals?]
• Check [PHUL vs PHAT: Which Program Fits Natural Lifters?]