Bare Minimum

Pillar Prep

General Fitness, Strength & Conditioning

Coach

Yasir Mustafa

This program is a flexible, efficient solution designed for busy professionals, working parents, and adults in their 30s and beyond who want to maintain muscular strength and cardiovascular health with minimal time investment. Following ACSM guidelines, this program helps you stay active and healthy with at least 150 minutes of weekly activity, supporting long-term fitness and wellness.

This program can be further customized for your needs through the Pillar Prep Team subscription.

If you're balancing a career, family, and life responsibilities, this program offers a realistic, sustainable path to fitness. Whether your summer goals include weight loss, muscle gain, improved energy, or general fitness, this plan adapts to your schedule, providing results without demanding hours in the gym.

This program is also ideal if you're preparing for a 5K race with limited training time. The strength training sessions are fully planned and periodized to plug seamlessly into any running or sports preparation program—no guesswork needed. Plus, the schedule leaves your weekends open for competitions, family time, or hobbies, helping you stay consistent without sacrificing what matters most.

We begin with a personalized evaluation of your current fitness level, injury history, and training needs. This allows us to tailor your workouts, minimize injury risks, and track your progress, ensuring every minute you invest brings maximum results.

To help you get even better results, you’ll also have access to the Athlete Resources Folder, available here: https://www.pillarprep.fr/challenge-page/athlete-resource?programId=5b214b81-c8f6-4b32-b808-1d9fe0433b0c&participantId=undefined

Access basic nutrition education, advanced sports nutrition strategies, recovery modalities, and essential health and safety guidelines tailored for different population, goals and special population such as women, youth, and older athletes to train smarter and stay healthier.

For more personalized support, visit pillarprep.fr to explore our GOLD plan.

$99

Get Bare Minimum

Streamlined and Comprehensive

Say goodbye to guesswork with the Bare Minimum Training Program. Our meticulously designed workouts come with clear, instructional videos for every movement. No more trial and error—just precise coaching cues and demonstrations that guide you to success every step of the way.

Includes one monthly coaching session!

Every athlete is unique, and our program adapts to your individual fitness level and goals. Upload your training videos directly on our platform, and receive personalized feedback during a 45-minute coaching session each month for four months. This ensures your training, nutrition, and recovery are perfectly aligned with your objectives.

Maintain your athleticism

Stay ready for any physical challenge with our training program. Whether you enjoy running, tennis, skiing, or climbing, our workouts help you maintain the athleticism needed to excel in a wide range of activities. Train with us to unlock your full potential and pursue your passions with confidence.

Additional coaching support available

Take your training to the next level with optional, real-time coaching and program customization. Accessible through our pricing plans at pillarprep.fr, this feature allows you to enhance the effectiveness of your workouts and achieve your fitness goals faster.

Data driven programming

Leverage the power of data with the TrainHeroic platform. By logging your workouts, we can make informed, data-driven decisions to push your limits safely and ensure long-term success. Your training journey is optimized for maximum results, every step of the way.

Features

Lifetime access to the program

A one-time purchase grants you lifetime access to this training program for unlimited repetitions. Your fitness journey, your terms.

Programming 5 days per week

Get ready for 2 full-body strength sessions & 2-3 cardio sessions targeting different energy systems! Stay fit for anything life throws at you!

Detailed, expert instruction

Receive comprehensive instructions for safe exercise execution, fostering long-term training proficiency. Your autonomy is our primary objective.

Personalized bi-weekly feedback

We will periodically provide you feedback on your exercise technique and utilization of the program to ensure progress and safety.

Delivered through TrainHeroic

Access your workouts seamlessly through our app. Effortlessly log your sessions and let us monitor your progress professionally.

Equipment

Required

Barbell // Dumbbells // Squat rack // Appropriate space and surface for plyometrics // Plyo box for jumping of 24 inch/61 cm // Leg press // Any equipment you need can be found in any commercial gym.

Recommended

Hamstring and leg extension machine // TRX // Seated calf raise machine // Hip thrust machine

Sample Week

Week 1 of 16-week program

Sunday

Bare Minimum P1D1 Adaptation Wk1

Stationary bike

1 x 10:00

WORLD'S GREATEST STRETCH

1 x 10

Active stretch routine

1 x 5

Deep sumo squat with rotation

1 x 5

Bunny Hops Forward

2 x 3

Bunny Hops Lateral

2 x 4

Back Squat

3 x 12

Jump Squat

3 x 3

Lat Pulldown

3 x 10

Bench Press

3 x 10

Split Squat

3 x 10

Paloff Press

2 x 0:30

Rowing

1 x 1000 @ 5

Monday

INTERVALS

Light Jog

1 x 5:00

WORLD'S GREATEST STRETCH

1 x 6

Inchworm

1 x 6

Active stretch routine

1 x 5

Mcgill Standing Hip circles

1 x 5

Calf Stretch

1 x 0:30

Single leg calf raise

1 x 12

Interval run

10 x 1:00 @ 6, 7, 7, 8, 8, 8, 8, 8, 8, 8

Light Jog

1 x 5:00

Wednesday

Bare Minimum P1D2 Adaptation

Deep sumo squat with rotation

1 x 10

Active stretch routine

1 x 5

WORLD'S GREATEST STRETCH

1 x 5

Stationary bike

1 x 5:00

Romanian Deadlift

3 x 10

Ab Curl

2 x 10

DB Shoulder Press

3 x 10

1-Arm DB Row

3 x 10

Multiplane Lunge

2 x 5

Multi directional jumps

2 x 2

Rowing

5 x 0:30

Thursday

ENDURANCE and Core

Active stretch routine

1 x 10

WORLD'S GREATEST STRETCH

1 x 10

Stationary bike

1 x 5:00

Star Jump

1 x 10

Rowing

2 x 10:00 @ 5

Plank

2 x 0:30

Side Plank

2 x 0:30

Supermans

2 x 0:30

Side Leg Raise

2 x 0:30

Friday

STAMINA

Light Jog

1 x 5:00

WORLD'S GREATEST STRETCH

1 x 5

Inchworm

1 x 5

Active stretch routine

1 x 5

Mcgill Standing Hip circles

1 x 5

Calf Stretch

1 x 0:30

Single leg calf raise

1 x 12

Interval run

6 x 2:30 @ 6, 7, 7, 7, 7, 7

Light Jog

1 x 5:00

Coach

More from Pillar Prep

Yasir Mustafa

Yasir boasts a decade of experience as a fitness coach. His holistic approach aims at enhancing physical and mental resilience, promoting productivity through skill development and sports-based fitness. Currently pursuing Sports Science and Coaching at UGA, he is a Certified Personal Trainer (NSCA-CPT) and actively competes in track & field while coching youth at a local track and tennis club.

Take control of your health in 16 weeks.

Take control of your health today with our 16-week online program designed for busy individuals. With personalized guidance, efficient workouts, and practical nutrition tips, you'll achieve and maintain your fitness goals without sacrificing precious time.

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FAQs

How much Olympic Lifting is in this program?

Olympic lifting isn't a primary focus of our program due to its technical nature. However, if you're skilled and keen to incorporate it, let's chat! We can discuss how to seamlessly integrate it into your routine for maximum benefit.

Where can I find answers to questions that aren't listed here?

Ask us through pillarprep.fr

What if I'm new to lifting OR don't know how to perform a movement?

This is an advanced program and require excellent technical proficiency. Our Initiate or Bare Minimum program would be suitable for your level. They will allow you to develop technical mastery and fitness for more intensive training.

Do workouts include cardio?

Cardio is a key component of our training program, with up to 2 sessions per week. They are added in small volume to help your body accustomed to the training load. If you don't have certain equipment (rowing machine or bike), we can help you adjust the program for you.

What if I can’t workout on the assigned day?

Feel free to shuffle your workouts around and still keep track of all your stats as usual. Your program, you do it around your schedule!

What if I don't have all the equipment?

No equipment? No problem! In our app, you can easily swap out exercises if you don't have the required equipment. Just choose an alternative exercise from our extensive library that fits the equipment you have available. If you have any question regarding that, just send us a message through chat!

Does this plan include coaching sessions?

No. Our GOLD PLAN, purchased through our website gives you additional coaching sessions.

Is this program self-paced or instructor-led?

Self-paced.

What equipment do I need for this program?

They are listed above.

Can I cycle through this program multiple times?

Yes but due to the intensity of the program, we recommend taking 2 weeks break between running it again or better, try another one of our program with different goal.

Can I do the workouts at home?

This is not a bodyweight training program. You can do this with limited equipment at your apartment gym but not without weights.

Is there a meal plan included?

While this program focuses on workouts, we provide general nutritional guidelines and tips to help you optimize your results through additional services (via pillarprep.fr) . For personalized meal plans, consider consulting a registered dietitian.

What if I have an injury or a specific condition?

During our initial health assessment, we will determine if a referral to doctor or a health professional is necessary. If you have a specific condition or injury, we can help modify exercises to suit your needs. Always prioritize safety and listen to your body.

How much time commitment is required per week?

Each session typically lasts about 45-60 minutes. We designed these to fit into a busy schedule while still being effective. Overall, this program will require 4 to 5 hour per week of commitment.

Can I combine this program with other fitness activities?

Yes, you can BUT we don't recommend it. Be mindful of your overall workload to avoid overtraining. Ensure you have adequate rest and recovery to maximize your results.