4-30-10 Method Free Workout Plan (PDF) | Nourish Move Love (2024)

Workout Plans

The “4-30-10” Method went viral on TikTok as a way to transform your health, lose weight, build muscle and increase muscle tone.As a fitness trainer I can stand behind this workout trend and thought it was worth creating a free, 7-day, “4-30-10” workout plan.

Strength, cardio, steps and mobility — you get it all in this free 7-day workout plan at home.This free plan follows the 4-30-10 method and includes a daily, guided workout video you can do at home or at the gym.

Plus, this workout plan encourages you to increase your daily protein intake so you can maximize your strength training results.

What Is The 4-30-10 Method?

The “4-30-10” method is a way of structuring a weekly workout plan:

• 4 – four strength training workouts per week.
• 30 – 30 grams of protein at breakfast, lunch and dinner.
• 10 – ten thousand steps per day (for reference, 10,000 steps is approximately five miles).

As a certified personal trainer who’s been in the industry for over a decade I’ve seen a lot of fitness trends come and go, but this is one fitness trend I’m willing to get behind. I also got behind the 3-2-8 Workout (three strength workouts, two pilates workouts and 8,000 steps per day).

I believe the “4-30-10” method is effective because:

• Four strength training sessions a week is realistic for most fitness enthusiasts.
• 30 grams of protein at every meal is an important part of any healthy diet and is key to building muscle.
• 10 thousand steps a day promotes muscle growth and metabolic health.

Overall, I believe the 4-30-10 method is a balanced and comprehensive approach to training.

This 4-30-10 Method Workout Plan is for Anyone Looking to:

• Increase strength in the upper body, lower body and abs.
• Save money on group fitness classes.
• Improve athletic and cardiovascular fitness level.
• Combine weight training and steps workouts.
• Burn calories, lose weight and burn fat at home.
• Increase protein intake at each meal to build muscle.

4-30-10 Method Workout Plan

Day 1: 30-Minute Total Body Strength Workout (Time Drop)

• Workout Focus: Full Body Strength (arms, legs, back, chest, and core)
• Workout Time: 30 Minutes
• Equipment: Dumbbells

Day 2: 20-Minute Upper Body Dumbbell Workout (All Standing)

• Workout Focus: Upper Body (chest, biceps, triceps, shoulders and back)
• Workout Time: 25 Minutes
• Equipment: Dumbbells

Day 3: Walk/Jog/Run (Goal: 10K Steps)

• Workout Focus: Cardiovascular Endurance
• Walk/Jog Alternative:Sub this15-Minute Cardio Workout (Get 2,000 Steps)and/or15-Minute Standing Cardio (Get 1,500 Steps)

Day 4: 30-Minute Kettlebell Leg Workout

• Workout Focus: Lower Body (quads, glutes, hamstrings, calves, and thighs)
• Workout Time: 30-Minutes
• Equipment: Kettlebell or Singe Dumbbell

Day 5: 30-Minute Full Body Strength Workout At Home

• Workout Focus: Full Body (upper body, lower body, abs and core)
• Workout Time: 30 Minutes
• Equipment: Dumbbells

Day 6: Walk/Jog/Run (Goal: 10K Steps)

• Workout Focus: Cardiovascular Endurance
• Walk/Jog Alternative:Sub this15-Minute Cardio Workout (Get 2,000 Steps)and/or15-Minute Standing Cardio (Get 1,500 Steps)

Day 7: Rest + Recovery Day

Option to try one of ourstretching and recovery workouts:

• 15-Minute Mobility Workout
• 7 Best Hip Mobility Exercises
• 10-Minute Muscle Recovery Flow Yoga

4-30-10 Method FAQs

Note:before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

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