Initiate

Pillar Prep

General Fitness

Coach

Yasir Mustafa

Are you ready to reclaim your fitness and build consistency? The 8-Week Initiate Program is perfect for beginners, returning exercisers, busy parents, professionals, and adults of all ages aiming to regain strength, improve technique, and boost aerobic capacity. This efficient plan is ideal for those living a sedentary lifestyle who need a safe and structured restart.

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

Unlike generic group classes or one-size-fits-all plans, our program is precisely tailored to your needs. The Initiate Program ensures that every minute you invest is effective, fitting seamlessly into your busy schedule with 40–60 minute sessions.

What to Expect

Structured Training: Complete 4 gym and 2 running sessions weekly, focusing on fundamental exercises with low volume, high frequency to perfect form and build work capacity.

Repeat for Results: This 8-week plan can be repeated up to 3 times to ** maximize gains and sustain improvement **.

Your Transformation

By the end of this program, you will:

Gain Strength

Perfect Your Technique: Learn proper exercise form safely.

Boost Endurance: Run a fast mile and sustain a 20–30 minute continuous run.

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 **

The Athlete Resources Folder offers expert advice on injury prevention, safe training, recovery strategies, and performance nutrition. Inside, you'll find dynamic warmups, strength and cardio guidelines, prehab routines, evidence-based recovery tools , plus specialized content for parents, older athletes, and female athletes . .

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

Disclaimer This program improves physical preparedness but cannot guarantee accident or injury prevention.

$49

Get Initiate

Guided Workouts for Precision and Safety

Say goodbye to guesswork and ineffective workouts! Our program features meticulously crafted training sessions with instructional videos for every movement. Unlike free or group workouts that can lead to poor form and injury, we provide clear guidance, coaching cues, and demonstrations every step of the way, ensuring you build strength safely and effectively.

Data-Driven Programming for progress

Our program leverages the TrainHeroic platform to log your training, enabling us to make informed, data-driven decisions. This approach helps push your limits while prioritizing safety, fostering long-term development, and ensuring you achieve measurable progress. Your journey is always optimized for success.

Build and Maintain Athleticism

Our program doesn’t just focus on one aspect of fitness. Whether your goal is to improve your running, participate in sports like tennis, skiing, or simply regain the ability to engage in a wide range of physical activities, our training plan helps you unlock the full potential of your athleticism, empowering you to pursue any endeavor with confidence.

Training on YOUR Terms

We understand that life is busy, and flexibility is key. Our program allows you to reschedule sessions to fit your agenda, swap exercises for comfort and availability, and even add your own exercises. Unlike rigid free programs, this plan is adaptable to your needs, giving you control over your training while still ensuring you reach your goals.

Comprehensive Weight Loss Support

This program also includes resources to guide your weight loss journey. While other programs might leave you guessing, our plan provides structured support to help you achieve your weight loss goals effectively and safely.

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

Week 1 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

3 x 3

Romanian Deadlift RDL PP

3 x 12

Leg Extension

3 x 12

Ab Curl

2 x 12

Standing calf raise

2 x 12

Rowing

10 x 0:30 @ 5

Monday

Week 1 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

3 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

Week 1 CARDIO

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 @HOME

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

Week 1 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

Week 1 Upper Body + Run @ GYM

Stationary bike

1 x 10:00 @ 6

WORLD'S GREATEST STRETCH

1 x 5

Active stretch routine

1 x 5

Core Series for All Ages (Ab Circuit)

2 x 120

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.

Your Fitness Journey Begins Here

Ready to make a change? Our 8-Week Get Back in Shape Program provides the framework you need to regain strength and boost your fitness, all while fitting into your busy schedule. Take this opportunity to invest in yourself and discover what you can achieve

Get Initiate

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. However, you can access this program as part of PILLAR PREP TEAM which includes some coaching.

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.