Old School New Body Review: Does The F4X System Work?

Old School New Body is not your typical workout program; it’s an online anti-aging fitness regimen that takes a scientifically backed approach to reverse the aging process at the cellular level. As we age, our bodies undergo significant changes, and it can be challenging to reclaim our youthful vitality, especially if we’ve gained some weight and haven’t exercised in a while. That’s also not to forget mentioning that our lives are busy and our energy levels aren’t what they used to be. But that doesn’t mean that you’re doomed to have that “dad bod” or “mom bod” for the rest of your life.

Old School New Body understands the unique needs of an aging body and provides a specialized workout strategy that caters specifically to men and women over 40. It’s designed to help you regain your fitness, strength, and overall well-being, so you can start looking and feeling young again. You don’t have to worry about fancy equipment, gimmicks, or extreme workouts either, as everything can be done right from the comfort of your own home.

Old School New Body Review


What is Old School New Body?

As we age, working out and losing weight can become more challenging because our bodies simply don’t respond to workouts the same way they used to do. But there’s good news! Old School New Body is an online program designed specifically to help men and women over 40 get back in shape and reclaim their fitness, no matter how long it’s been since they last worked out.

It’s a comprehensive system that is based scientific research, with a focus on using proper nutrition and strategic workouts to start reversing aging at a cellular level. For example, with this program, you not only learn how to properly train for you age but you also learn how to trigger fat-burning and muscle-building hormones, allowing you to achieve an anti-aging effect that goes beyond just your physical appearance. This approach leaves you looking and feeling young again.

And since chances are it’s been a while since you’ve really committed to a workout regime, Old School New Body guides you through the entire process to ensure a safe and easy experience. It includes comes with age-appropriate advice, guidance and training, and detailed steps and diagrams that show you exactly what to do. The workouts are centered around increasing reps rather than increasing heavy weights, and they use targeted muscle muscles so you can safely and effectively build strength and endurance at any age.

Best of all, the workout plan can be done right at home using dumbbells, with no additional equipment or tools needed. In fact, the entire system is digital and broken down for you in two manuals that walk you through the program from start to finish. You simply download them instantly onto your digital devices, for convenient to access the program anytime and anywhere. Plus, Old School New Body is backed by a 60-day money-back guarantee, giving you a two-month risk-free trial period. This is ample time to see how the tools and knowledge in this program can help you train properly, get in shape, and feel great again, regardless of your age.

old school new body download page
A preview of the program’s download page.
Here is where you will download and access the program’s materials.

Who Created The Program?

Steve and Becky Holman are the creators of Old School New Body and both are widely recognized and respected within the health and fitness industry. Steve, in particular, holds the prestigious position of being the Editor In Chief for Iron Magazine and has an impressive portfolio with over 20 books and articles focused on weight training, fat burning, and bodybuilding. His expertise has allowed him to work with renowned bodybuilding legends like Arnold Schwarzenegger, Lee Labrada, and Cory Everson.

Meanwhile, Becky is a talented writer who has made significant contributions to the health, nutrition, and fitness landscape. Her insightful articles have been featured in numerous major media outlets, including Iron Man Magazine. Together, Steve and Becky are a power duo that bring an abundance of knowledge and experience to the program.

Overview of The Program

Old School New Body is the ultimate anti-aging workout program that takes a unique approach of getting your mind and body back in shape, so you can look and feel youthful once again. 

Unlike traditional programs that may strain your joints, this program emphasizes joint-friendly (and age-appropriate) routines, centered around increasing reps rather than lifting heavy weights. Additionally, it includes specialized exercises for joint rejuvenation, ensuring your workouts are safe and effective.

These workouts (and much more) can be found within the two guides that come with the program:  the main module and the quick start module. Both guides offer a range of workout routines that can be customized to suit your age and fitness level. However, the main manual goes beyond just workouts, providing all kinds of valuable information, advice, tips, and suggestions to enhance your overall fitness journey.

Within these guides, you’ll also find detailed step-by-step instructions, precise rep counts, and informative diagrams that make it easy to learn and implement the training provided.

Now, let’s get into a more detailed look at the contents of these two guides:

Main Manual

  • The F4X System: Turning Fat Into Muscle
  • The F4X Lean Workout: Your 20-Minute Belly Ft Blowtorch
  • Joint Rejuvenation: Pain-Free Sanity
  • Get Motivated: Promise, Commitment, Change
  • F4X Automatic Cardio and the Forgotten Key to Leanness
  • Transformation Sensation: Breaking Out of the Chub Club
  • The F4X Shape Workout: Lard-To-Hard Blast-Off
  • The F4X All-Dumbbell Workout Instant At-Home, New Body Solution
  • Lean-Machine Diet Facts and Fallacies
  • Eat More, Lose Fat, Build Muscle
  • The Truth About Alcohol: Not Too Bad After All
  • Your Three Key Fat-To-Muscle Supplements
  • Q&A
  • Advanced Training: The Full-Range Build Workout

The main manual provides you with all the essential knowledge about the program. It covers everything from the scientific principles that the workout regimes are based on to a thorough breakdown of how the program works, the specific benefits you can expect and so much more.

The first chapter teaches you the foundation for the entire program, so you can head onto the next with knowledge and confidence. Then, the second chapter introduces you to a dynamic belly-burning workout regime, designed to help you shed unwanted fat. As you progress, the third chapter unveils movements for joint rejuvenation, allowing you to exercise safely and maintain healthy joints. And so on and so forth.

By the final chapter, you’ll have gained an abundance of valuable knowledge, helpful tips, and step-by-step exercises to achieve optimal results. You even learn motivational hacks to get started and stay committed to your fitness goals.

But there’s more: The manual also covers nutrition, providing you with expert nutritional advice, meal plan examples, and guidance on maintaining a healthy lifestyle, as well as mental health tips and lifestyle recommendations.  

Old School New Body Table of Contents
The program’s PDF main manual’s table of contents.

Quick Start Workout Guide

  • Introduction
  • The F4X Method
  • Lean Beginner Break-In
  • Lean Workout – M-W-F
  • Lean Workout Add-Ons
  • Shape Workout 1: Monday
  • Shape Workout 2: Wednesday
  • Shape Workout 3: Friday
  • Shape Workout Tips and Reminders
  • Build Workout 1: Monday: Chest, Back, Abs
  • Build Workout 2: Tuesday: Quads, Hams, Calves
  • Build Workout 3: Wednesday: Shoulders, Arms
  • Build Workout 4: Friday: Legs, Chest, Back
  • Intensity Uptick

The Quick Start Guide offers a concise overview of the most important parts of the program, so you can kickstart your fitness journey right away. It introduces you to the workout regime, which consists of three levels: lean, shape, and build. Each level is designed to work with your fitness goals and grow with you as you gradually progress through the system.

The guide also teaches you the F4X method, which is a powerful four-step approach to achieving optimal results. The method is broken down into sets, making it easy to follow and understand, and it even comes with a beginner break-in plan for the first five weeks, ensuring a smooth transition into the program.

All of the workout plans come with detailed diagrams and descriptions, as well as sample schedules so you know when to train, what to train and how to train. For example, the Lean workout for Monday, Wednesday, and Friday includes a comprehensive list of exercises, sets, and reps. Each exercise is accompanied by a diagram for proper execution, and there’s even space for you to record the weight used during each session.

Free Bonuses 

Don’t forget the free bonuses you get in addition to the program:

  • Free Bonus #1: Ultimate Fat Burning Secrets
  • Free Bonus #2: Ultimate Muscle-Building Secrets
  • Free Bonus #3: Ultimate Sex and Anti-Aging Secrets
  • Free Bonus #4: Ultimate Health and Happiness Secrets
  • Free Bonus #5: Audio Interviews
  • Free Bottle #6: Heal-N-Soothe Lotion
  • Free Bonus #7: Best-Selling Anti-Aging Workout DVD
  • Free Bonus #8: How to Reverse Arthritis Book

The Verdict

Advantages of the Program

  • Created specifically for people aged 40 and above, addressing the unique needs of their mind and body.
  • All of the workouts are age-appropriate and have an emphasis on joint rejuvenation, ensuring a safe and sustainable plan.
  • Provides you with motivational hacks to get you started and to keep you committed.
  • Strategic workouts to burn stubborn body fat, strengthen your joints, slow down the aging process, and promote lean muscle development.
  • Appropriate for all fitness levels, whether you’re a beginner or someone who hasn’t worked out in a while, or an avid workout enthusiast.
  • The program is built on solid scientific research and clinical studies, providing you with a highly effective and evidence-based approach.
  • Suitable for both men and women.
  • Provides you with an abundance of knowledge about how your mind and body change with age and how the right combination of nutrition and exercise can make you look and feel youthful again.
  • You only need to dedicate 90 minutes of exercise per week to use the program.
  • There are two options:  one that can be used at the gym and an alternative plan using only dumbbells and bodyweight exercises at home.
  • Digital version allows instant access upon purchase, allowing you to start your fitness journey immediately.
  • The content is easily downloadable onto your smartphone, tablet, laptop, or desktop, providing convenient access anytime and anywhere.
  • Comes with a 60 Day Money Back Guarantee.

Disadvantages of the Program

Old School New Body is a digital program, so there is no physical book or DVD that gets shipped out to you. Instead, all of the content can be accessed online and downloaded onto your tech devices. If you would like a physical version of the guides, you can print them off from home as an alternative.


Old School New Body offers an incredible solution for individuals over 40 who want to regain their youthful shape without resorting to exhausting hours at the gym or restrictive diets. Designed as a comprehensive anti-aging exercise program, it provides a natural and science-based approach to help you look and feel younger again. Backed by extensive scientific and clinical research, the workouts and nutrition plan are tailored to the specific needs of aging bodies. The best part is that it only requires around 90 minutes per week, and you can easily follow the program from the comfort of your own home. Plus, you have the peace of mind with a 60 Day Money Back Guarantee, giving you ample time to try it out and see the incredible benefits for yourself.

download old school new body pdf


Is the approach safe?

The Old School New Body program prioritizes natural methods, making it safe for most people. However, if you have a sedentary lifestyle or are new to physical activity, you may want to start slowly and use lighter weights to avoid overexertion. Additionally, if you have any pre-existing health conditions or concerns, you may want to chat with a healthcare professional before beginning the program to ensure it suits your specific needs and circumstances.

Can the program be used for people over 55?

Absolutely. The program’s foundation is rooted in scientific and clinical research specifically targeting nutrition and exercise for people over 40. However, as with any fitness program, you may want to speak with a healthcare professional if you have any pre-existing health conditions or concerns before beginning the program.

Can I get a hardcopy version?

The entire system is digital and the content can be downloaded onto your preferred tech devices for easy use anytime, anywhere. You can also print the guides off from home to serve as your own personal hardcopy.

Will I need access to a gym?

The program offers two versions: one that can be used at a gym and one that can be used at home using nothing more than a set of dumbbells. So, this is entirely up to you.

Is there anyone I can speak to if I have questions?

Yes. You can reach the creators of the program from their official website and they will be able to answer any questions you have.


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(as of 11th July 2024)