Initiate

Pillar Prep

General Fitness

Coach

Yasir Mustafa

Are you ready to be more consistent with your training? Welcome to our 8-week fitness challenge, designed for both beginners and intermediate trainees. This challenge is crafted to enhance your strength, perfect your exercise technique, and boost your aerobic capacity (VO2 max).

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.

What to Expect:

Structured Training: Engage in 4 gym sessions and 2 running sessions each week.
Focus on fundamental exercises with a balanced approach of low volume and higher frequency to perfect your form and build work capacity.
Repeat for Results: Cycle through this challenge up to 3 times to maximize your gains and see continuous improvement.

Your Transformation:

By the end of this 8-week challenge, you will:

Experience significant strength gains.
Perfect your exercise form and technique.
Achieve the ability to run a fast mile and sustain a continuous run for 20-30 minutes.

Join us and take on the challenge to unlock a stronger, fitter, and more resilient version of yourself!

Disclaimer: While this program enhances crucial structural and physiological attributes for sports performance, it does not guarantee the prevention of accidents or injuries.

$50

Get Initiate

Guided workouts

Say goodbye to workout guesswork! Our meticulously crafted training program ensures easy follow-through, featuring instructional videos for every movement. No more trial and error – just clear guidance with coaching cues and demonstrations every step of the way.

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.

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.

Training on YOUR terms

Flexibility at its best! Reschedule sessions to fit your agenda, swap exercises for comfort and availability, and yes, add your own exercises – because we know your motivation drives you to push harder! Your program, your way.

Features

Programming 5 days per week

Get ready for 2 upper body and 2 lower body sessions including cardio targeting different energy systems! Get the gains and lean!

Detailed, expert instruction including video

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

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 surf

Recommended

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

Sample Week

Week 1 of 8-week program

Sunday

Lower A @ GYM

Stationary bike

1 x 5:00

WORLD'S GREATEST STRETCH

1 x 5

Active stretch routine

1 x 5

Prone Y's, T's and W raises

1 x 5

Goblet Squat

12, 12, MAX

Squat Jump

2 x 3

Romanian Deadlift RDL PP

3 x 12

Leg Extension

2 x 12

Ab Curl

2 x 12

Standing calf raise

2 x 12

Rowing

10 x 0:30 @ 5

Monday

Upper A @ GYM

Rowing

1 x 1000

WORLD'S GREATEST STRETCH

1 x 5

Active stretch routine

1 x 5

Prone Y's, T's and W raises

1 x 5

DB Bench Press

3 x 12

Seated Row

3 x 12

Push-Up

2 x MAX

Chinup isometric hold

3 x 20

EZ Bar Curl

2 x 12

DB Lateral Raise

2 x 15 @ 4.41 kg

Stationary bike

1 x 10:00

Tuesday

Run

Light Jog

1 x 5:00

WORLD'S GREATEST STRETCH

1 x 5

Inchworm

1 x 5

Hip circles

1 x 5

Calf Stretch

1 x 0:30

Interval run

5 x 2:00 @ 6, 7, 7, 8, 8

Light Jog

1 x 5:00

Superman

1 x 15

Mountain Climber

1 x 15

V-Ups

1 x 15

Wednesday

Recovery day

Foot and ankle routine

1 x 5

Fire Hydrant

3 x 5

Foam Roll

1 x 10:00

Static Stretch

1 x 10:00

Thursday

Lower B + Bike @ GYM

Rowing

1 x 1000

WORLD'S GREATEST STRETCH

1 x 5

Active stretch routine

1 x 5

Prone Y's, T's and W raises

1 x 5

Leg Press

3 x 12

Side Plank

3 x 0:30

Pogo Jump

2 x 10

Lying Leg Curl

3 x 10

Seated calf raise

2 x 15

Stationary bike

1 x 20:00 @ 5

Friday

Upper Body + Run @ GYM

Stationary bike

1 x 5:00 @ 6

WORLD'S GREATEST STRETCH

1 x 5

Active stretch routine

1 x 5

Core Series for All Ages (Ab Circuit)

2 x 20

Incline DB Bench Press

3 x 12

Lat Pulldown

3 x 10

DB Bicep Curls

2 x 12

DB Fly

2 x 10 @ 4.41 kg

Run

3 x 3:00 @ 7

Saturday

Recovery day @ home

Active stretch routine

1 x 5

Elite 6

Agile 8

Foam Roll

Thoracic Extension on Foam Roller

Foam Roll IT Bands

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.

FAQs

Can I join this challenge any time?

Yes you can! Once you purchase the program, you will have access to it for 1 year. You can repeat it upto 3 times in a row for maximum gains!

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?

We've got you covered with demonstration videos for all our exercises. We also offer alternative exercises you can swap in if needed. And if you ever have questions, just shoot us a message through chat—we're here to help every step of the way!

Do workouts include cardio?

Cardio is a key component of our training program, with up to 3 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.

Who is this program designed for?

Beginner or intermediate trainees with some training experience and no current injuries or health issues that may require supervised training.

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!

How do I access the workouts and materials?

Through trainheroic app. You will need your login details to access the program.

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?

Please consult your doctor before starting any new fitness program. 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. However, be mindful of your overall workload to avoid overtraining. Ensure you have adequate rest and recovery to maximize your results.