Initiate
Pillar Prep
General FitnessIntroducing our 8-week beginner's training program designed to improve your strength, exercise technique and your aerobic capacity (VO2 max).
Featuring 4 gym sessions and twp 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, you should be significantly stronger and have the capacity to run very fast mile and 20-30 minutes continously.
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.
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
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
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
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
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
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
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
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.
