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Pillar Prep

General Fitness, Strength & Conditioning
Coach
Yasir Mustafa

Welcome to our flexible training program crafted to support your sustained muscular and cardiovascular fitness. Following ACSM guidelines, we align with the recommended minimum of 150 minutes of activity for health maintenance.

This program also seamlessly facilitates weight loss and muscle gain, enabling you to attain fitness levels suitable for various sports and physical activities. Our approach ensures that achieving optimal fitness is neither rigid nor time-consuming, offering a more flexible and efficient path to your health and wellness goals.

You can also access our program with a subscription plan (DIY), offering multiple payment option for budget-friendly access. Click Here for details.

Explore personalized training and extensive coaching assistance at pillarprep.fr. Maximize your recovery and accelerate your progress with our GOLD plan. Visit now for a tailored experience.

Disclaimer: While this program fosters essential structural and physiological attributes for sports performance, it cannot guarantee the prevention of accidents or injuries.

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Streamlined and Comprehensive
Tired of the uncertainty in your workouts? We got you! Meticulously crafted for easy follow-through, our comprehensive training includes instructional videos for all movements. No more trial and error – just clear guidance with coaching cues and demonstrations at every step.
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We offer personalized feedback
Recognizing that everyone is unique, our program is fully adaptable to your fitness level and technical skills. You can upload your training videos directly through our platform. Our system will track your progress and deliver personalized feedback twice a month. This expert guidance ensures you master technical exercises and prioritize safe execution, accelerating your training journey.
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Maintain your athleticism
Is your idea of fitness centered around the ability to participate in a wide range of physical activities? With our training program, you'll unlock the full potential of your athleticism, empowering you to pursue any endeavor with confidence and skill. Whether it's running, tennis, skiing, or climbing – the possibilities are endless when you train with us.
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Additional coaching support available
Optimize your training experience with our supplementary customization and real time coaching support WHENEVER you need. Accessible through our pricing plans at pillarprep.fr, this option enhances the effectiveness of the program to meet your individual fitness goals.
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Data driven programming
With the TrainHeroic platform, effortlessly log your training, enabling us to make data-driven decisions. We use this information to help you push your limits while prioritizing safety and fostering long-term development. Your journey, optimized for success.
Features
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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.
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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!
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Detailed, expert instruction
Receive comprehensive instructions for safe exercise execution, fostering long-term training proficiency. Your autonomy is our primary objective.
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Personalized bi-weekly feedback
We will periodically provide you feedback on your exercise technique and utilization of the program to ensure progress and safety.
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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
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Sample Week
Week 1 of 16-week program
Sunday
Bare Minimum P1D1 Adaptation

A1

Stationary bike

1 x 10:00

A2

WORLD'S GREATEST STRETCH

1 x 10

A3

Active stretch routine

1 x 10

A4

Deep sumo squat with rotation

1 x 10

B1

Bunny Hops Forward

2 x 3

B2

Bunny Hops Lateral

2 x 3

C1

Back Squat

3 x 12

C2

Jump Squat

2 x 3

D1

Split Squat

2 x 10

D2

Paloff Press

2 x 0:30

E1

Lat Pulldown

3 x 10

E2

Bench Press

3 x 10

Monday
Run

A

Light Jog

1 x 5:00

B1

WORLD'S GREATEST STRETCH

1 x 10

B2

Inchworm

1 x 10

B3

Active stretch routine

1 x 10

B4

Hip circles

1 x 5

B5

Calf Stretch

1 x 0:30

B6

Single leg calf raise

1 x 12

C

Interval run

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

D

Light Jog

1 x 5:00

Tuesday
Foot and ankle routine

A

Foot and ankle routine

Wednesday
Bare Minimum P1D2 Adaptation

A1

Deep sumo squat with rotation

1 x 10

A2

Active stretch routine

1 x 10

A3

WORLD'S GREATEST STRETCH

1 x 10

A4

Stationary bike

1 x 5:00

B1

Romanian Deadlift

3 x 10

B2

Ab Curl

2 x 10

C1

Multiplane Lunge

2 x 5

C2

Multi directional jumps

2 x 1

D1

DB Shoulder Press

3 x 10

D2

1-Arm DB Row

3 x 10

E

Rowing

5 x 0:30

Thursday
Bike and Core

A1

Active stretch routine

1 x 10

A2

WORLD'S GREATEST STRETCH

1 x 10

A3

Stationary bike

1 x 5:00

A4

Star Jump

1 x 10

B

Rowing

1 x 20:00 @ 5

C1

Plank

2 x 0:30

C2

Side Plank

2 x 0:30

C3

Supermans

2 x 0:30

C4

Side Leg Raise

2 x 0:30

Friday
Tempo run

A

Light Jog

1 x 5:00

B1

WORLD'S GREATEST STRETCH

1 x 5

B2

Inchworm

1 x 5

B3

Active stretch routine

1 x 5

B4

Hip circles

1 x 5

B5

Calf Stretch

1 x 0:30

B6

Single leg calf raise

1 x 12

C

Interval run

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

D

Light Jog

1 x 5:00

Coach
coach-avatar 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.

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