Spartan16
Small Group PT
Small group strength training built to transform your body — and prove what you're capable of.
Not a gym.
A forge.
This is for anyone who knows something has slipped. Busy, capable, and quietly frustrated that their body no longer reflects who they are. Spartan16 isn't a class you attend. It's a structure you commit to.
Not a quick fix. Sixteen weeks of structured, progressive training with a coach in your corner every step of the way.
You've tried the gym. You've done the YouTube workouts. What's been missing is accountability, structure, and people in it with you.
We work on the body, the mindset, and the habits around it. This is a full 16-week rebuild — not just lifting heavier weights.
No experience needed. Just the willingness to show up and do the work. We'll build the rest from the ground up.
16 Weeks.
Four Phases.
Every phase builds on the last. The work gets harder, the results get clearer. You start with a fitness test. You finish with a re-test. The data tells the story.
We build the foundation. Movement patterns locked in. Baseline established. Your body learns what's coming.
Volume climbs. Strength builds. The work starts to show. You begin to feel fundamentally different.
Intensity peaks. This is the crucible. The phase where most programmes end — ours goes deeper.
The final test. You push beyond what you thought possible. You finish as a different person.
Three Pillars.
Progressive strength training, tailored nutrition, and weekly benchmarks. The physical transformation is real, measurable, and built to last.
Discipline isn't motivation — it's a skill we train deliberately. Every week builds the habits that outlast the programme.
One group. One goal. There is no greater accountability than people who show up alongside you. This community becomes your standard.
Everything you need
to succeed.
Up to 6 Group PT Sessions Per Week
In-person at our Bromsgrove facility. Every session coached, not just watched. Attend as many as fit your schedule.
Full 16-Week Training Programme
Periodised across four phases — The Forge, Armour, War, and Legacy. Progressive overload built in.
Personalised Nutrition Plan
Calorie and macro targets calculated to your body and goal. No guesswork, no faddy diets.
Eat Like a Spartan Guide
The complete Spartan nutrition framework — practical, no-nonsense, built around real food.
Fitness Testing & Re-Testing
Benchmark fitness tests at the start and end. Your progress is measured, tracked, and proven — not guessed.
The 300 Workout Benchmark
The Spartan standard. Complete it at the start and beat it at the end. The numbers don't lie.
Weekly Check-Ins with Mike
Progress tracked, form reviewed, programme adjusted. You will never feel like you're going it alone.
The Spartan Community Group
A private group for your cohort. Accountability, support, and the occasional well-earned banter.
Train. Track.
Transform.
Every Spartan16 member gets access to the app — your all-in-one fitness commander for the 16 weeks and beyond. Track your workouts, monitor your progress, check your nutrition, and stay connected with your group.
The proof is
in the numbers.
These aren't carefully selected outliers. This is what happens when people commit to the programme and do the work.
Simple.
No surprises.
One programme. Two ways to pay. Everything included — no hidden fees, no add-ons.
- Everything included
- Pay once, start immediately
- No monthly fees
- No hidden costs
- Spread across 4 months
- Same programme, same access
- Same results
- Discuss on your discovery call
Mike Foster.
I built this programme because I've lived both sides of it. I know what it feels like to let yourself go — and I know exactly what it takes to come back from it.
Spartan16 isn't a product I sell. It's the system I wish I'd had. Built around what actually works for people who are busy, serious, and done with half-measures.
Every person who comes through this programme gets my full attention. Because this only works when the coaching is personal.
Before you apply.
Ready to forge it?
Apply below and Mike will be in touch within 24 hours to arrange a no-pressure discovery call. No obligation — just a conversation about whether this is right for you.
No spam. No hard sell. Just a conversation about whether this is right for you.