Initiate

Pillar Prep

General Fitness
Coach
Yasir Mustafa

Introducing our 4-week beginner's training program designed to provide a glimpse into the world of our customized and sports-specific regimens.

Featuring 4 gym sessions and one run (suitable for outdoor or treadmill use), this program emphasizes fundamental exercises in low volume and higher frequency to enhance technique and work capacity. You can cycle this program up to 3 times in a row to maximize your gains. Upon program completion, consider exploring our additional fitness programs for a continued journey with us. For a personalized approach and extensive coaching, visit pillarprep.fr. Elevate your recovery and progress with our GOLD plan. Tailor your fitness experience - visit now.

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

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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.
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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.
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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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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
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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!
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Detailed, expert instruction including video
Receive comprehensive instructions for safe exercise execution, fostering long-term training proficiency. Your autonomy is our primary objective.
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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 surf
Recommended
Hamstring and leg extension machine // TRX // Seated calf raise
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Sample Week
Week 1 of 4-week program
Sunday
Lower A @ GYM

A

Stationary bike

1 x 5:00

B1

WORLD'S GREATEST STRETCH

1 x 5

B2

Active stretch routine

1 x 5

B3

Prone Y's, T's and W raises

1 x 5

C1

Goblet Squat

12, 12, MAX

C2

Squat Jump

2 x 3

D

Romanian Deadlift

3 x 12

E1

Leg Extension

2 x 12

E2

Ab Curl

2 x 12

E3

Standing calf raise

2 x 12

F

Rowing

10 x 0:30 @ 5

Monday
Upper A @ GYM

A

Rowing

1 x 1000

B1

WORLD'S GREATEST STRETCH

1 x 5

B2

Active stretch routine

1 x 5

B3

Prone Y's, T's and W raises

1 x 5

C1

DB Bench Press

3 x 12

C2

Seated Row

3 x 12

D1

Push-Up

2 x MAX

D2

Chinup isometric hold

3 x 20

E1

EZ Bar Curl

2 x 12

E2

DB Lateral Raise

2 x 15 @ 4.41 kg

Tuesday
Run

A

Light Jog

1 x 5:00

B1

WORLD'S GREATEST STRETCH

1 x 5

B2

Inchworm

1 x 5

B3

Hip circles

1 x 5

B4

Calf Stretch

1 x 0:30

C

Interval run

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

D

Light Jog

1 x 5:00

E1

Superman

1 x 15

E2

Mountain Climber

1 x 15

E3

V-Ups

1 x 15

Wednesday
Recovery day

A

Foot and ankle routine

B1

Fire Hydrant

3 x 5

B2

Foam Roll

1 x 5:00

B3

Static Stretch

1 x 5:00

Thursday
Lower B + Bike @ GYM

A

Rowing

1 x 1000

B1

WORLD'S GREATEST STRETCH

1 x 5

B2

Active stretch routine

1 x 5

B3

Prone Y's, T's and W raises

1 x 5

C1

Leg Press

3 x 12

C2

Side Plank

3 x 0:30

C3

Pogo Jump

2 x 10

D

Lying Leg Curl

2 x 10

E

Seated calf raise

2 x 15

F

Stationary bike

1 x 20:00 @ 5

Friday
Upper Body + Run @ GYM

A

Stationary bike

1 x 5:00 @ 6

B1

WORLD'S GREATEST STRETCH

1 x 5

B2

Active stretch routine

1 x 5

B3

Core Series for All Ages (Ab Circuit)

1 x 20

C

Incline DB Bench Press

3 x 12

D

Lat Pulldown

3 x 10

E1

DB Bicep Curls

2 x 12

E2

DB Fly

2 x 10 @ 4.41 kg

F

Run

3 x 3:00 @ 7

Saturday
Recovery day @ home

A

Active stretch routine

1 x 5

B

Elite 6

C

Agile 8

D

Foam Roll

E

Thoracic Extension on Foam Roller

F

Foam Roll IT Bands

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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