He (has worked )/ (has been working) hard on this project recently. He looks tired now.

Hi everybody,
I know that both present perfect and present perfect continuous refer to a repeated action from the past until now.

(1)I have worked for this company for 10 years.
(2)I have been working for this company for 10 years.

As I have learned, (1) and (2) above have the same meaning. They both mean that I stared working in the past until now, and I am still working for that company.

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Similarly, I have this situation :

(3)He has worked hard on this project recently. He looks tired now.
(4)He has been working hard on this project recently. He looks tired now.

I don't know if (3)and (4) have the same meaning as the pair of (1) and (2) above.

I think that both (3) and (4) refer to a repeated action until now, so they have the same meaning, so I can use either. Is it right?