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4-30-10 Method Free Workout Plan (PDF)

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).
Image describing what the viral tiktok 4-30-10 method is. Four strength workouts per week, 30 grams of protein at each meal and 10 thousand steps per day.

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.

woman performing a low squat with dumbbells as a strength training for runners exercise.


Download Your FREE 4-30-10 Workout Plan Here

Download the PDF calendar for this 7-day workout plan so you can easily access your daily workouts.
Download Plan

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 calendar PDF free download

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)

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)

Day 7: Rest + Recovery Day

Option to try one of our stretching and recovery workouts:

woman performing dumbbell punches

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

4-30-10 Workout Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.

Optional Exercise Equipment: 

Activity Tracker/Smart Watch. Helpful for tracking steps throughout the day.

Kettlebell. You always can sub a single heavy dumbbell instead.

2. Time Requirement: 

Strength workouts are 20-30 minutes a day, 4 days per week. You can always take more rest days as needed.

The 4-30-10 method also includes a goal of 10,000 steps per day. This step goal includes all the steps you take during the day, whether it’s just moving around your house or taking a dedicated walk.

3. Cost:

FREE! No sign up needed, this is a FREE Workout Plan.

two women performing a chest press with dumbbells

4-30-10 Method FAQs

What Is The 4-30-10 Method?

The “4-30-10” Method is a fitness approach that combines four strength training workouts per week, 30 grams of protein at every meal, and ten thousand steps per day.

Is A 4-30-10 Workout Split Effective?

Yes, the combination of strength training and getting your daily steps in can be very effective for building muscle, strength, and endurance. This split allows you to train each muscle group multiple times per week, while giving your muscles enough time to recover between workouts.

What Is The Best Workout Method?

That depends on what your personal fitness goals are, but I believe the best workout method is one you can stick to! A well-rounded training routine includes cardiovascular exercise, strength training, mobility, daily steps and proper protein intake to promote overall fitness and well-being.

Why Should I Add More Protein To My Diet?

Protein is an important part of a healthy diet and key for anyone looking to build muscle because your body uses the amino acids in proteins to build and repair muscles. Protein helps your body build lean muscle, reduce muscle loss, speed recovery after exercise, regulate blood sugar, and help you maintain a healthy weight.

How Can I Increase Protein Intake?

The best way to increase your protein intake is to be cognizant of high-protein food sources. For example, greek yogurt has more protein than regular yogurt.

Incorporating protein into your meals doesn’t have to be complicated or time-consuming. By keeping high-protein snacks on hand, and starting your day with a high-protein breakfast, you can easily stabilize your energy levels for the day.

How To Download and Use This 7-Day Workout Plan

  1. Download the 7-Day Fitness Challenge PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via thisYouTube Playlist: 7-Day “4-30-10 Method” Challenge.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

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Woman with calendar overlay of tiktok's 4-30-10 method

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.

This post includes affiliate links. I do make a small commission for products purchased using these links (at no additional cost to you). Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

  1. I love all your workouts! I finally am staying dedicated! Consistently is key..down 45 lbs! Thank you!!!!

    • Maria! I’m so happy to hear you’re loving the workouts and finding accountability in the workout plans! Down 45lbs — that’s AMAZING!! I hope you are so proud of all your hard work! Keep it up! -Lindsey