Bare Minimum

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.

This program begins with a comprehensive evaluation of your physical abilities, injury history, limitations, and potential health risks. Through thorough assessment, we can tailor your workouts to achieve your goals while minimizing injury risk. By identifying your strengths and weaknesses, we can track your progress, make necessary adjustments, and optimize your results within your available training time.

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.

$80

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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.

Includes one monthly coaching session!

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 once a month in 45 mins sessions for 4 months. This ensures you your training, nutrition and recovery are aligned to your goals.

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.

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.

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

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

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

2 x 3

Split Squat

2 x 10

Paloff Press

2 x 0:30

Lat Pulldown

3 x 10

Bench Press

3 x 10

Rowing

1 x 1000 @ 5

Monday

Run

Light Jog

1 x 5:00

WORLD'S GREATEST STRETCH

1 x 5

Inchworm

1 x 10

Active stretch routine

1 x 10

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

Multiplane Lunge

2 x 5

Multi directional jumps

2 x 2

DB Shoulder Press

3 x 10

1-Arm DB Row

3 x 10

Rowing

5 x 0:30

Thursday

Bike 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

Tempo run

Light Jog

1 x 5:00

WORLD'S GREATEST STRETCH

1 x 5

Inchworm

1 x 5

Active stretch routine

1 x 5

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.