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Campbell 4 day split

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Program Description

The Campbell 4 Day Split is an 8-week program designed for novice lifters looking to build muscle and sculpt their physique. With 32 sessions spread across four focused training days each week, this program combines strength training and cardio to maximize results. Each workout lasts about 60 minutes and utilizes a garage gym setup, making it accessible and convenient. Get ready to transform your body with structured workouts that emphasize key muscle groups while enhancing overall fitness!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 21, 2025 10:48
  • Last Edited
    Jun 25, 2025 04:44

Summary

Unleash your strength with the Campbell 4 Day Split, an 8-week program designed for serious lifters looking to maximize their gains. This structured routine focuses on targeted muscle groups each day, combining compound lifts and dynamic movements to build muscle and enhance endurance. With four workouts per week, you'll engage in a balanced mix of push, pull, and accessory exercises, all tailored for a garage gym setup. Get ready to elevate your training and achieve your fitness goals!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
World's Greatest Stretch
1
-
3
Stretching
1
-
4
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Landmine Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
8
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
9
Band Push-down
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
World's Greatest Stretch
1
-
3
Stretching
1
-
4
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Landmine Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
8
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
9
Band Push-down
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
World's Greatest Stretch
1
-
3
Stretching
1
-
4
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Landmine Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
8
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
9
Band Push-down
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
World's Greatest Stretch
1
-
3
Stretching
1
-
4
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Landmine Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
8
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
9
Band Push-down
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
World's Greatest Stretch
1
-
3
Stretching
1
-
4
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Landmine Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
8
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
9
Band Push-down
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
World's Greatest Stretch
1
-
3
Stretching
1
-
4
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Landmine Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
8
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
9
Band Push-down
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
World's Greatest Stretch
1
-
3
Stretching
1
-
4
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Landmine Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
8
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
9
Band Push-down
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
10 mins
-
2
World's Greatest Stretch
1
-
3
Stretching
1
-
4
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
-
-
-
5
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
-
-
-
6
Landmine Press
2
2
2
8 reps
10 reps
12 reps
-
-
-
7
Lateral Raise (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
8
Overhead Tricep Extension (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
9
Band Push-down
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
15 mins
-
2
Pull-Up (Bodyweight)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Kettlebell Gorilla Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Single Arm Landmine Row
2
2
2
8 reps
10 reps
12 reps
-
-
-
6
Band Face Pull
1
1
1
15 reps
17 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
15 mins
-
2
Pull-Up (Bodyweight)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Kettlebell Gorilla Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Single Arm Landmine Row
2
2
2
8 reps
10 reps
12 reps
-
-
-
6
Band Face Pull
1
1
1
15 reps
17 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
15 mins
-
2
Pull-Up (Bodyweight)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Kettlebell Gorilla Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Single Arm Landmine Row
2
2
2
8 reps
10 reps
12 reps
-
-
-
6
Band Face Pull
1
1
1
15 reps
17 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
15 mins
-
2
Pull-Up (Bodyweight)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Kettlebell Gorilla Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Single Arm Landmine Row
2
2
2
8 reps
10 reps
12 reps
-
-
-
6
Band Face Pull
1
1
1
15 reps
17 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
15 mins
-
2
Pull-Up (Bodyweight)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Kettlebell Gorilla Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Single Arm Landmine Row
2
2
2
8 reps
10 reps
12 reps
-
-
-
6
Band Face Pull
1
1
1
15 reps
17 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
15 mins
-
2
Pull-Up (Bodyweight)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Kettlebell Gorilla Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Single Arm Landmine Row
2
2
2
8 reps
10 reps
12 reps
-
-
-
6
Band Face Pull
1
1
1
15 reps
17 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
15 mins
-
2
Pull-Up (Bodyweight)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Kettlebell Gorilla Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Single Arm Landmine Row
2
2
2
8 reps
10 reps
12 reps
-
-
-
6
Band Face Pull
1
1
1
15 reps
17 reps
20 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
15 mins
-
2
Pull-Up (Bodyweight)
1
1
1
6 reps
8 reps
10 reps
-
-
-
3
Kettlebell Gorilla Row
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Bicep Curl (Dumbbell)
1
1
1
10 reps
12 reps
15 reps
-
-
-
5
Single Arm Landmine Row
2
2
2
8 reps
10 reps
12 reps
-
-
-
6
Band Face Pull
1
1
1
15 reps
17 reps
20 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
6 reps
8 reps
10 reps
-
-
-
2
Kettlebell Swing
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
3
Glute-Ham Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Ghd Sit Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Med Ball Slam
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Lateral Med Ball Throw
1
1
1
10 reps
12 reps
15 reps
-
-
-
7
Box Jump
2
1
5 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
6 reps
8 reps
10 reps
-
-
-
2
Kettlebell Swing
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
3
Glute-Ham Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Ghd Sit Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Med Ball Slam
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Lateral Med Ball Throw
1
1
1
10 reps
12 reps
15 reps
-
-
-
7
Box Jump
2
1
5 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
6 reps
8 reps
10 reps
-
-
-
2
Kettlebell Swing
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
3
Glute-Ham Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Ghd Sit Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Med Ball Slam
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Lateral Med Ball Throw
1
1
1
10 reps
12 reps
15 reps
-
-
-
7
Box Jump
2
1
5 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
6 reps
8 reps
10 reps
-
-
-
2
Kettlebell Swing
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
3
Glute-Ham Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Ghd Sit Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Med Ball Slam
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Lateral Med Ball Throw
1
1
1
10 reps
12 reps
15 reps
-
-
-
7
Box Jump
2
1
5 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
6 reps
8 reps
10 reps
-
-
-
2
Kettlebell Swing
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
3
Glute-Ham Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Ghd Sit Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Med Ball Slam
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Lateral Med Ball Throw
1
1
1
10 reps
12 reps
15 reps
-
-
-
7
Box Jump
2
1
5 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
6 reps
8 reps
10 reps
-
-
-
2
Kettlebell Swing
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
3
Glute-Ham Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Ghd Sit Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Med Ball Slam
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Lateral Med Ball Throw
1
1
1
10 reps
12 reps
15 reps
-
-
-
7
Box Jump
2
1
5 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
6 reps
8 reps
10 reps
-
-
-
2
Kettlebell Swing
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
3
Glute-Ham Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Ghd Sit Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Med Ball Slam
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Lateral Med Ball Throw
1
1
1
10 reps
12 reps
15 reps
-
-
-
7
Box Jump
2
1
5 reps
8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
6 reps
8 reps
10 reps
-
-
-
2
Kettlebell Swing
1
1
1
1
8 reps
10 reps
12 reps
15 reps
-
-
-
-
3
Glute-Ham Raise
1
1
1
8 reps
10 reps
12 reps
-
-
-
4
Ghd Sit Up
1
1
1
8 reps
10 reps
12 reps
-
-
-
5
Med Ball Slam
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Lateral Med Ball Throw
1
1
1
10 reps
12 reps
15 reps
-
-
-
7
Box Jump
2
1
5 reps
8 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
30 mins
-
2
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
30 mins
-
2
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
30 mins
-
2
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
30 mins
-
2
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
30 mins
-
2
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
30 mins
-
2
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
30 mins
-
2
Yoga
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
30 mins
-
2
Yoga
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
1km Row
1 Set
10 mins
-
2
World's Greatest Stretch
1 Set
-
3
Stretching
1 Set
-
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
5
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
6
Landmine Press
2 Sets
2 Sets
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
8
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
9
Band Push-down
1 Set
-
Day 2
1
1km Row
1 Set
15 mins
-
2
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
3
Kettlebell Gorilla Row
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
5
Single Arm Landmine Row
2 Sets
2 Sets
2 Sets
8 Reps
10 Reps
12 Reps
-
-
-
6
Band Face Pull
1 Set
1 Set
1 Set
15 Reps
17 Reps
20 Reps
-
-
-
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
6 Reps
8 Reps
10 Reps
-
-
-
2
Kettlebell Swing
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
15 Reps
-
-
-
-
3
Glute-Ham Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
4
Ghd Sit Up
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
-
-
-
5
Med Ball Slam
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
6
Lateral Med Ball Throw
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
7
Box Jump
2 Sets
1 Set
5 Reps
8 Reps
-
-
Day 4
1
1km Row
1 Set
30 mins
-
2
Yoga
1 Set
30 mins
-