![](https://www.nourishmovelove.com/wp-content/uploads/2024/02/43010ChallengeHero.jpg)
This "4-30-10" Method went viral on TikTok as a way to transform your health, lose weight, build muscle and increase muscle tone. Four strength training workouts a week, 30 grams of protein at every meal, 10K steps a day.
![](https://www.nourishmovelove.com/wp-content/uploads/2024/03/328Week2-1024x325.jpg)
2-Week 3-2-8 Workout Plan (Guided Videos)
![](https://i.pinimg.com/originals/aa/93/9c/aa939c25a37adc12ca69f578c76fdd16.png)
4 Strength Training Pregnancy Exercises with BreakThrough Physical Therapy
![](https://www.nourishmovelove.com/wp-content/uploads/2020/05/hero-image-blog-post-1024x682.jpg)
Free 14-Day Workout Plan (PDF)
![](https://www.nourishmovelove.com/wp-content/uploads/2024/03/43010Pin3-683x1024.jpg)
4-30-10 Method Free Workout Plan (PDF)
![](https://i.imgur.com/9ZAV0qO.png)
Method] I made a free fitness app for those who struggle to follow
![](https://www.nourishmovelove.com/wp-content/uploads/2023/12/BeginnerWorkoutPlan3-683x1024.jpg)
30-Day Beginner Workout Plan (Videos)
![](https://p19-sign.tiktokcdn-us.com/tos-useast8-p-0068-tx2/oMZLY2ESiA9gBc7xPbkjiBSgVBIFAIHERZBd2~tplv-photomode-video-cover:480:480.jpeg?x-expires=1711623600&x-signature=2oeCPKrH%2B7rLlY7EcYXwiIkT1d8%3D)
The 4-30-10 Method completely transformed my health years ago
![](https://i.ytimg.com/vi/ZJyd2ak7daE/hqdefault.jpg)
14-Day Workout Challenge + Full Body Workout Plan
![](https://www.nourishmovelove.com/wp-content/uploads/2024/01/MetConDay10HERO.jpg)
30-Minute Bicycle Crunches Workout (Video)
![](https://www.nourishmovelove.com/wp-content/uploads/2023/12/BeginnerWeek4-1024x325.jpg)
30-Day Beginner Workout Plan (Videos)
![](https://i.ytimg.com/vi/2Xy5qtN5hBI/hqdefault.jpg)
4-30-10 Method Free Workout Plan (PDF)
![](https://www.nourishmovelove.com/wp-content/uploads/2023/10/g5rc9vu5l2y.jpg)
9 Best Compound Leg Exercises (Video)
![](https://www.nourishmovelove.com/wp-content/uploads/2024/02/43010ChallengeHero.jpg)
4-30-10 Method Free Workout Plan (PDF)
![](https://i.ytimg.com/vi/gr60KZZPz1g/hqdefault.jpg)
The 4-30-10 Method: Your Key to Weight Loss
![](https://www.nourishmovelove.com/wp-content/uploads/2022/04/BeginnerSQUARE.jpg)
4-30-10 Method Free Workout Plan (PDF)