ASCP - Body Armor

Pillar Prep

Bodybuilding, Powerlifting

Coach

Yasir Mustafa

The ASCP - Body Armor is an 8-week intensive program crafted for intermediate to advanced lifters aiming to maximize muscular hypertrophy, strength, and power. This program combines three weekly strength training sessions with two cardio workouts to ensure muscle gains without neglecting cardiovascular health. Unlike traditional bodybuilding routines that rely on body-part splits and isolation exercises, ASCP - Body Armor emphasizes compound movements to enhance force production, coordination, and overall athletic performance.

Compound exercises, which engage multiple muscle groups simultaneously, stimulate greater hormonal responses and neural adaptations, leading to superior muscle growth and strength gains. This approach not only optimizes your time in the gym but also ensures that your strength and muscle mass improvements are transferable to real-life activities and sports. The program’s structure, with ample recovery time between sessions, aligns perfectly with busy schedules and can be seamlessly integrated into other athletic pursuits, whether team or individual sports.

Developing athleticism is key to long-term success in any sport. ASCP - Body Armor balances strength, power (through plyometric training), conditioning, and flexibility sessions to enhance your overall athletic capability. This holistic approach ensures that you’re not just building muscle, but also improving your speed, agility, and endurance—qualities essential for excelling in any physical activity.

For those not involved in competitive sports, ASCP - Body Armor is ideal for year-round use. However, competitive athletes in speed and power sports may benefit more from the ASCP - Strength phase. If you’re new to lifting, we recommend starting with the Initiate program.

Disclaimer: This program is designed to enhance key structural and physiological attributes for sports performance. However, it does not guarantee the prevention of accidents or injuries.

$40

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Maximize Muscle and Strength Gains

ASCP - Body Armor delivers intense, targeted strength training designed to push your muscular hypertrophy and strength to the limit. With compound lifts at the core, this program ensures that every session contributes directly to muscle growth and power development, enhancing your performance in the gym and in sports.

Precision in Every Lift

Leverage the power of data-driven programming. Track your progress with 1RM calculations and daily maxes on the TrainHeroic platform, ensuring each session is optimized for peak performance. This precision allows you to consistently push your limits while maintaining safety and longevity in your training.

Advanced Training Flexibility

Our program offers variations of key exercises tailored to attack your weaknesses and boost your strengths. With the convenience of coaching support in your pocket, you can reschedule sessions, swap exercises for comfort or equipment availability, and even add your own touches. Your training plan adapts to you, keeping you motivated and on track.

Unlock Total Athleticism

Don’t just build muscle—build athleticism. ASCP - Body Armor incorporates plyometrics, conditioning, and stretching to develop a physique that is strong, powerful, and agile. These workouts ensure your gains in the gym translate to superior performance in sports and real-life activities.

Elite Coaching Support

Take your training to the next level with personalized coaching. Our supplementary coaching support offers customization options that help you refine your technique, optimize your progress, and meet your individual goals. Visit pillarprep.fr to explore how we can elevate your performance.

Features

Lifetime access to the program.

A one-time purchase grants you lifetime access to this training program for unlimited repetitions. Your preparation, your terms.

Programming 5 days per week

Get ready for 3 full-body strength sessions & 2 conditioning sessions targeting different energy systems to get you ready for your sport.

Detailed, expert instruction

Receive comprehensive instructions for safe exercise execution, fostering long-term training proficiency

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 // // Lat pulldown machine or Pull up bar // Stationary bike or Row

Recommended

Any equipment you need can be found in any commercial gym. // // Hip thrust machine // Treadmill

Sample Week

Week 1 of 8-week program

Sunday

ASCP Body Armor Week 1 Day 1

Active stretch routine

1 x 5

Prone Y's, T's and W raises

1 x 5

WORLD'S GREATEST STRETCH

1 x 5

Burpee

2 x 5

Back Squat

5, 3, 1, MAX, MAX @ 54, 67.5, 76.5, 81, _ %

Side Plank with Hip Abduction

3 x 15

Coppenhagen Groin curl

3 x 10

Squat Jumps

3 x 5

Lat Pulldown

4 x 8

DB Arnold Press

2 x 10

Ab Curl

3 x 12

DB Shoulder Press

10, 8, 6, 6

Supine hip crossover

2 x 10

Cable Rotations

3 x 8

V-Ups

2 x 15

Superman

2 x 15

Mountain Climber

2 x 15

Monday

Conditioning

Light Jog

1 x 5:00

WORLD'S GREATEST STRETCH

1 x 10

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

5 x 1:00

Light Jog

1 x 5:00

Tuesday

Recovery day @ home lvl 1

WORLD'S GREATEST STRETCH

2 x 5

Active stretch routine

2 x 5

Single Leg Squat for Ankle rocker

1 x 15

Wiper for Ankle Rocker

1 x 25

Toe Ups for Ankle Rocker

1 x 20

Shuffle for Ankle Rocker

1 x 25

Spring Ankle 1

1 x 20

Spring Ankle 2

1 x 20

Spring Ankle 3

1 x 20

Spring Ankle 4

1 x 20

Spring Ankle 5

1 x 20

Elite 6

Agile 8

Foam Roll

Thoracic Extension on Foam Roller

Foam Roll IT Bands

Wednesday

Week 1 Day 4

WORLD'S GREATEST STRETCH

1 x 5

Active stretch routine

1 x 5

Prone Y's, T's and W raises

1 x 5

Bird Dog

2 x 5

Glute Bridge

2 x 10

Chinup isometric hold

2 x 30

Deadlift

5, 3, 1, MAX, MAX @ 54, 67.5, 76.5, 81, _ %

Full Kneel Chop

3 x 10

Bunny Hops Forward

3 x 5

Lateral Lunge

3 x 6

MB Side Throw

3 x 3

Lateral Bound

3 x 2

Incline DB Bench Press

4 x 5 @ 60 %

1-Arm DB Row

4 x 8

Side plank raise

3 x 10

Conditioning

Gun show Circuit bench

Seated bicep curl x 10 Supine tricep extension on bench x 10 DB shrug x 10 Plate pinch x 30s 3 sets. heavy enough to get pump, not too heavy to lead to cheating

Thursday

Bike and core

Rowing

1 x 1000

WORLD'S GREATEST STRETCH

1 x 10

Active stretch routine

1 x 10

Shoulder mobiity routine

1 x 10

Star Jump

1 x 10

Stationary bike

1 x 30:00 @ 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

Week 1 Day 6

WORLD'S GREATEST STRETCH

1 x 5

Active stretch routine

1 x 5

Prone Y's, T's and W raises

1 x 5

Scap Push-Up

1 x 10

Superman

2 x 10

Bench Press

5, 3, 1, MAX, MAX @ 54, 67.5, 76.5, 81, _ %

Inverted Row

4 x 8

Plyos Push Up Concentric Only

3 x 3

Leg Press

4 x 8

Step Up

3 x 5

Hip circles

3 x 5

Chin-Up

4 x 8

Prone Machine Hamstring Curl

3 x 10

Conditioning

DB shoulder pump

DB fly x 10 DB lateral raise x 10 DB pull over x 10 2-3 sets. Light weight, For pump

Saturday

Recovery day @ home lvl 1

WORLD'S GREATEST STRETCH

2 x 5

Active stretch routine

2 x 5

Single Leg Squat for Ankle rocker

1 x 15

Wiper for Ankle Rocker

1 x 25

Toe Ups for Ankle Rocker

1 x 20

Shuffle for Ankle Rocker

1 x 25

Spring Ankle 1

1 x 30

Spring Ankle 2

1 x 30

Spring Ankle 3

1 x 30

Spring Ankle 4

1 x 30

Spring Ankle 5

1 x 30

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.

Strength & Muscle: 8 Weeks to Progress

Achieve remarkable gains in lean muscle and maximum strength with our 8-week online program. Our personalized approach focuses on enhancing both qualities to elevate your athleticism. Join us for expert guidance, tailored workouts, and real results tailore

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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.

Who is this program designed for?

Intermediate or Advanced 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 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 such as ACSP Strength Phase or STARTING TO RUN.

How do I access the workouts and materials?

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.