Want to Take Your Shirt Off This Summer and Not Be Embarrassed?

Would you like to learn a simple, 30 minute workout you can do at home that is guaranteed to build muscle mass quickly, no matter what your age?

Build a muscular physique quickly without spending a lot of time in the gym

Time is your most precious commodity so don't waste it on a workout that won't get you the result you're looking for.  You need to:

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    Learn how to build workouts that double your results in half the time by doing  one simple thing [don't worry, I'll show you]
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    Understand the little known secret to building muscle after 50 (Hint: You won’t find it in Men’s Health magazine)
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    Know what NEVER to do during your workout. And guys do this one all the time
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    Unlock the simple 3-step workout formula  that gets 65% better results than your standard workout
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    Respect the 3 Muscle Building Laws (and use them all the time)

The key to getting fast results building muscle is to make sure you train your muscles hard enough to cause tissue breakdown (and then repair ) but not over-train to an extent that exhausts your body and you don’t recover. 

Want to know how you can easily build wider shoulders and muscular arms with just three, 30 minute training sessions a week?  

Do the right exercises, in the right order and use these tips and tricks:

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    Focus your effort on the 3 most productive exercises [and you’re probably not doing any of them right now]
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    Learn the “Spartan Technique”: a simple, yet little used way to keep your muscle building gains increasing and never hit a plateau
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    Try the #1 mental exercise guaranteed to double your muscle building results [nobody is doing this but it works]

Don't Be Embarrassed To Take Your Shirt Off This Summer and Have Fun With The Kids!

You deserve to live an awesome life and create great memories with your kids!

You shouldn't miss out on the fun because you're too tired and weak.

Strength Solves All Problems

Interested in learning about a simple workout, using just 5 movements per session, that is guaranteed to build muscle mass no matter what your age, how out of shape you are and you can do it in minimal time?  Lean about:

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    The little-known “explosive seesaw” workout that burns 29% more fat than your current strength training workout. It's a no-brainer you should be doing this.
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    The easiest way to build loads of muscle - even if you've got "hard-gainer" genes.
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    Are you making DUMB training mistakes? I’ll show you how to know if you are … and fix it.
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    The one “Must Do” thing that will accelerate your muscle growth [and you’re certainly not doing it now]
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    The quickest, guaranteed way to build muscle for guys over 50 ...

3 Critical Questions Every Guy Must Answer

Getting healthy and fit again after a few decades of slow decline is hard work. No two ways around it. You're going to need a consistent, quality effort over time. So ask yourself these questions first to see if you're ready:

Are you tough enough?

Do you have the mental toughness, the grit or stick-to-it-ness to push yourself through the inevitable hard spots when life intervenes?

Do you have a sound plan?

Do you know what you're doing? Are you following a proven plan, backed by science that will rebuild your lost muscle mass?

Will you stick to the plan?

Expect roadblocks that attempt to derail you. Expect it to take some  time and effort. Will you stick to the plan long enough to see results

The Ideal Plan for Over-50 Guys

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    Focused on rebuilding lost muscle mass. 
    This should be your #1 goal. You've lost muscle (your body has cannibalized it) over the last few decades due to sarcopenia and you have to get it back because strength solves all problems.
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    Simple to understand but backed by proven science.
    Stick to the basics and use sound training science like linear periodization. This ensures you stimulate your muscles for maximum growth without over-training, getting exhausted and wasting all your effort.
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    Doesn't require a lot of time.
    You don't have time to waste so highly focused (and pretty high intensity) training sessions are what's needed. Get in - get out - get on with your day - and get great results.
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    Can train at home, in the gym or on the road when traveling. 
    Design a workout that doesn't require loads of specialized equipment so you can do it anywhere and have flexibility to choose where you train. You can go to the gym if you like; use the hotel gym when you're on the road; or work out in your garage, spare bedroom or out in yard yard. Flexibility is key to ensure you never miss workouts.
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    All fitness levels can participate.
    A lot of workouts you pick up from men's magazines or online training sites are just too advanced for your current ability. You risk injury when jumping in over your head. Use a program that has built-it progressions for each exercise so you choose what works for you based on your current ability. This way you're always working with ideal training conditions to maximize your gains and keep progressing.
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    Fast results.
    Of course you want fast results but you may not know it is critical to your long term success.  When you see real results quickly, your motivation soars which keeps your consistent effort going. A sustained effort, more than anything else, is what drives your success.

How to be an awesome dad in 2018

First, set the scene in your mind. You have to want it and visualize it. Can you see yourself, healthy and strong, out doing fun stuff with the kids or spouse?

  • At the beach with your shirt off.
  • At the lake camping and fishing.
  • On vacation riding bikes and having a blast.

To get there, you must do two things first:

Fun in the woods with the boys

Step #1

Get Well. Heal yourself. Make it possible to get super results from your training effort. Most guys don't do this and it's a prime reason their plans fall short.

Step #2

Get strong. Re-build lost muscle mass. Embark on a resistance training program that will reverse the effects of sarcopenia and motivate you to keep going.

Getting well and getting strong are the base of your health triangle. You have to work on them simultaneously to maximize your gains in the shortest amount of time.

Build a solid foundation

Get Well. Get Strong. Be Awesome.

There is a way to quickly incinerate fat from around your middle and build strength and muscularity using kettlebells, dumbbells, body weight exercises and training just 3 times a week.

The Spartan Method builds a solid foundation to your health triangle.

  1. Solve your inflammation and get you well
  2. Build serious muscle mass and get you strong



This is a 12 week, online muscle building program geared towards guys over 50 years old. It's long enough to build significant strength and muscle mass but short enough to stay focused, engaged and excited about making gains.

The program is divided into 3 distinct four week phases; a metabolic phase; an endurance phase; and a strength phase. This change in training focus stimulates maximum muscle building and accelerates your results.

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    Uses Linear Periodization Programming: Get a proven, science backed plan that is certain to work quickly and efficiently.
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    Weighted and Body Weight Exercises: Provide continuous variation to keep your body stimulated and building muscle throughout.
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    Dynamic Exercise Component: Explosive exercise burns lots of energy (so you get shredded) and stimulates testosterone and growth hormone production (to increase muscle mass).
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    Designed With 5 Human Movements: Gets you ready for real life movement; keeps you fit for doing things you love.
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    Workouts of Varying Rep Ranges: Continuously changing the stimulus keeps your body fresh and allows adequate recovery so you don’t burn out and you keep making gains.
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    Short, Intense Workouts: Fits into your busy schedule so you can do it when traveling or when you're short on time. You don’t miss workouts so you keep building muscle and looking jacked.

What People Say About The Spartan Method

I was killing myself with 30 minute sessions twice per day on the treadmill and getting NOWHERE! "

“ You got me started on this journey almost a year ago. Something you said a year ago really sunk in with me about seeing guys in the gym on the treadmill and getting nowhere.  I was killing myself with 30 minute sessions twice per day on the treadmill and getting NOWHERE! I have lost 30 pounds, down to %22 body fat, GOT OFF INSULIN, designed and built my own squat rack with bumper weights and have steadily increased my squat, dead lift, bench, and chins.  But by far my most favorite exercise is the farmers carry, by your suggestion.  Even built handles to carry +70 lbs worth of cement blocks in each hands."

Joe Galivan

Look and perform better at 55 than at 40..."

Followed your advise , lost 30 lb and got back 32 in waist and can run 8 min mile no sweat after three years of training. Basically cannot believe what I see in the mirror. All pretty simple: run sprints, do a lot of yoga and resistance training. Plus no carbs. Look and perform better at 55 than at 40. Cheers, Keep it up. "

Mark Gelfand
New York City

The Spartan Workout Is Perfect For Guys Over 50

the coaching program broke the complex down to simple, actionable advice.

“I liked the way the coaching program broke the complex down to simple, actionable advice. Mark's approach makes you realize what's attainable with a bit of planning and commitment. I lost 25 lbs pretty quickly. I feel confident that I will sustain and continue to lose weight."

  • Mike Reckner

“I've gone from 198 to 180 pounds and can really see the difference! .."

“Big fan Mark. Started w/your body weight workout in May and have for the last several weeks been doing a version of your dumbbell cycle workout. I've gone from 198 to 180 pounds and can really see the difference! "

George Mathews

Get Started with the Spartan Workout

How would you like to uncover a simple, 30 minute home workout that is guaranteed to build muscle mass so you look great with your shirt off?

Get Started Today and Be Shirtless Before Summer

100% Satisfaction Guaranteed


Mark Fickler - old spartan

Creator of The Spartan Workout

About the Author

I'm a 62 year old guy who likes lifting, eating like a caveman and spending a lot of time outdoors with the kids. The only difference between you and me is I know the enemy and I have a plan. My advice for life-long health and longevity is to get your system healthy and build muscle mass.

Get Well and Get Strong.

Why Should I Buy The Spartan Workout?

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    It's a step by step, guided program so you'll always know what to do for maximum muscle gains.
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    It's designed for guys over 50 who want to look great with their shirts off, have tons of energy to be active with the family and live a fulfilling life.
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    The workouts are short and intense with minimal equipment needs so you can easily fit it into your schedule and do it anywhere; in a gym, at home or on the road.
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    Video demonstration of all exercises ensures you perform it correctly to maximize your progress and minimize chance of injury.
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    It's a 12 week program based on linear periodization which ensures you'll maximize your results (building muscle and strength) without over-training and being counterproductive.
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    A weekly Q&A webinar ensures you always know what to do and never have to guess. You'll make progress every week and see results quickly.
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    24/7 email coaching is available to get a quick answer when you need it. You'll get priority access and an answer to your question within 24 hours. You're not left on your own to figure everything out.

Is the Spartan Workout for You?

If you're an older guy who wants to rebuild lost muscle mass, get strong and not be embarrassed to take your shirt off, you should try The Spartan Workout. There are no magic bullets -  it's going to take hard work and some time but The Spartan Workout will have you "Shirtless Ready" in 12 weeks if you give it 100% effort.

Who is it for?

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    Guys over 50 who want to take their shirts off and not be embarrassed
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    Fathers who want be more energetic, outgoing and fun
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    Husbands who want to be more attractive to their wife and have a lot more sex
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    It's for guys who want to engage in resistance training and build muscle
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    Dads who don't want to be fuddy-duddies the kids are embarrassed to hang around with

Who is it not for

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    Guys who just want to run or ride bikes. You have to build muscle.
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    Guys who can't commit to three 30 minute workouts a week
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    Guys who think they know everything (Because I will tell you things counter to your current beliefs)
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    Magic bullet seekers need not apply. It's a long-term effort.
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    Whiners and excuse-makers. Getting in shape after a few decades of decline is going to be hard and take work.

Here's what is included in your Spartan Workout

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    12 weeks online training: You can log in from anywhere to see your workout; it's always available so you always know what to do.
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    Video demonstration of all exercises: Never have any doubt about how to perform an exercise so you get the maximum benefit and you won't get hurt
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    24/7 email coaching: Ask any question at any time and get an answer from me within 24 hours. You'll always know what to do.
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    Protein Calculator: Know exactly how much protein you should be consuming (for your body size) to maximize muscle  gains
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    Handy Workout Log: Keep track of your workouts so you know when to add weight, how you're progressing and how much strength you've gained
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    Lifetime Membership: You'll always have access to the latest training information. Your membership never expires and you can go through the workout again and again as it suits your goals.
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    Weekly Training Webinars: Know exactly what to do each week and get your questions answered live on the webinar. You're always prepared to get maximum results from all your workouts.

Your Spartan Workout Bonuses Are Here

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    The Spartan Diet: This is my signature nutrition program geared towards getting your system healthy so your training efforts will bear fruit quicker. Normally a $197 product, yours FREE when you buy the Spartan Workout! That's a super deal and my #1 Bonus.
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    DIY Farmer's Walk PDF:  Farmer's Walk (loaded carries) are a super, full-body exercise that will pack on slabs of muscle if you go heavy. Learn to build your own weights for doing this important exercise at home.
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    All About Protein: A handy PDF to answer all your questions about protein and it's effect on your health and fitness.
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    Primal Workout Cheat SheetA handy one page cheat sheet to keep you focused on exercise priorities so you're always getting the most from your precious training time.
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    Primal Carb Curve: A great tool for reminding you how carbohydrate consumption (primarily refined carbs) drives fat storage. Keep it handy so you make better choices in the kitchen.
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    Primal Food Pyramid Cheat Sheet: Know exactly what to eat and what to avoid to maximize both muscle building and fat loss.
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    All About Fat: Learn the truth about fats (both good and bad fat), how it is essential to your good health and not your enemy.

100% Satisfaction Guaranteed


100% Satisfaction Guarantee

You are fully protected by our 100% Satisfaction-Guarantee (No Weasel Words). If you don't pack on 5 lbs of solid muscle in 12 weeks using The Spartan Workout, just let us know and we'll send you a prompt refund.

Frequently Asked Questions

What if it doesn't work for me?

I'm out of shape. Can I do it?

I'm a female. Will it work for me?

I travel a lot. Can I do it?

​I'm inexperienced lifting. Can I do it?

Answer other questions? Ask here.

P.S.: If you're finally ready to build some muscle so you're not embarrassed to take your shirt off at the beach with your family. Get started today with The Spartan Workout. Be a cool dad and live a fulfilling life.

Copyright - Old Spartan Fitness.