Miles and Kilos

Pillar Prep

General Fitness, Powerlifting, Cross Country
Coach
Yasir Mustafa

This program is an intensive 8-week program designed for individuals with intermediate to advanced lifting skills seeking PR in main lifts (squat, deadlift, bench) and run their fastest mile! The program strategically combines 2 weekly strength training sessions with thre conditioning sessions to increase both maximal strength and VO2 max .

Please scroll down to learn more about what equipments you'll need and other FAQs .

For intermediate to advanced lifters not engaged in competitive sports, the program is suitable for use at any time.

If you are a competitive athlete in speed and power sports, ACSP - Strength phase is more appropriate for you.

If you are a beginner lifter without great technique, this program might be too intense for you. We recommend Initiate or Bare Minimum program

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Guided workouts for simplicity.
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. We aim to make training effective efficient and enjoyable for our athletes.
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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 training, optimized for long term performance.
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Training on YOUR terms
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.
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Enhance your conditioning for all sports
If you're a non-competitive athlete seeking participation in multiple sports at a recreational level, the ASCP is ideal for you. Emphasizing strength and power, this program enhances overall athleticism, making it an asset for various physical activities. The simplicity and volume of the program allow ample time and energy for engagement in other physical pursuits.
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Additional coaching support available
Optimize your training experience with our supplementary customization and coaching support. Accessible through our pricing plans at pillarprep.fr, this option enhances the effectiveness of the program to meet your individual fitness goals. Contact us for more details.
Features
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Lifetime access to the program.
A one-time purchase grants you lifetime access to this training program for unlimited repetitions. Your preparation, your terms.
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Programming 7 days per week
Get ready for 2 full-body strength sessions & 2 speed and 3 endurance or recovery sessions.
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Detailed, expert instruction
Receive comprehensive instructions for safe exercise execution, fostering long-term training proficiency.
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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 //Pull up bar // Treadmill
Recommended
Any equipment you need can be found in any commercial gym. // Running watch // Hip thrust machine, Rowing machine
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Sample Week
Week 1 of 8-week program
Sunday
Speed

A

Light Jog

1 x 5:00

B1

WORLD'S GREATEST STRETCH

1 x 5

B2

Inchworm

1 x 5

B3

Active stretch routine

1 x 5

B4

Hip circles

1 x 5

B5

Calf Stretch

1 x 0:30

B6

Single leg calf raise

1 x 12

C

Interval run

6 x 2:00 @ 8

D

Light Jog

1 x 5:00

Monday
Week 1 Day 2

A1

Active stretch routine

1 x 5

A2

Prone Y's, T's and W raises

1 x 5

A3

WORLD'S GREATEST STRETCH

1 x 5

A4

Burpee

2 x 5

B1

Back Squat

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

B2

Coppenhagen Groin curl

2 x 10

B3

Box Jump

3 x 3

C1

DB Shoulder Press

3 x 8

C2

Supine hip crossover

2 x 10

C3

Pull-Up

3 x MAX

D1

Romanian Deadlift RDL PP

3 x 10

D2

Cable Rotations

2 x 8

E1

V-Ups

2 x 15

E2

Superman

2 x 15

E3

Mountain Climber

2 x 15

Tuesday
Endurance

A

Light Jog

1 x 5:00

B1

WORLD'S GREATEST STRETCH

1 x 10

B2

Inchworm

1 x 5

B3

Active stretch routine

1 x 5

B4

Hip circles

1 x 5

B5

Calf Stretch

1 x 0:30

B6

Single leg calf raise

1 x 12

C

Jog

1 x 20:00 @ 5

D

Light Jog

1 x 5:00

Wednesday
Recovery day @ home lvl 1

A1

Toe Ups for Ankle Rocker

1 x 20

A2

WORLD'S GREATEST STRETCH

2 x 5

A3

Active stretch routine

2 x 5

A4

Single Leg Squat for Ankle rocker

1 x 15

A5

Wiper for Ankle Rocker

1 x 25

A6

Shuffle for Ankle Rocker

1 x 25

B

Elite 6

C

Agile 8

D1

Spring Ankle 1

1 x 20

D2

Spring Ankle 2

1 x 20

D3

Spring Ankle 3

1 x 20

D4

Spring Ankle 4

1 x 20

D5

Spring Ankle 5

1 x 20

E

Foam Roll

F

Thoracic Extension on Foam Roller

G

Foam Roll IT Bands

Thursday
Day 2

A1

WORLD'S GREATEST STRETCH

1 x 5

A2

Active stretch routine

1 x 5

A3

Prone Y's, T's and W raises

1 x 5

A4

Bird Dog

2 x 5

A5

Glute Bridge

2 x 10

A6

Chinup isometric hold

2 x 30

B1

Deadlift

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

B2

Full Kneel Chop

2 x 10

C1

Barbell Bench Press

10, 6, MAX, MAX @ 50, 70, 85, 85 %

C2

1-Arm DB Row

3 x 8

C3

Side plank raise

3 x 10

D1

Lateral Lunge

3 x 5

D2

MB Side Throw

3 x 3

D3

Lateral Bound

3 x 2

Conditioning

E

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

Friday
Tempo

A

Light Jog

1 x 5:00

B1

WORLD'S GREATEST STRETCH

1 x 5

B2

Inchworm

1 x 5

B3

Active stretch routine

1 x 5

B4

Hip circles

1 x 5

B5

Calf Stretch

1 x 0:30

B6

Single leg calf raise

1 x 12

C

Tempo run

3 x 6:00 @ 7

D

Light Jog

1 x 5:00

Saturday
OPTIONAL - Bike and core

A1

Shoulder mobiity routine

1 x 10

A2

Active stretch routine

1 x 10

A3

WORLD'S GREATEST STRETCH

1 x 10

A4

Rowing

1 x 1000

A5

Star Jump

1 x 10

B

Stationary bike

1 x 30:00 @ 5

C1

Plank

2 x 0:30

C2

Side Plank

2 x 0:30

C3

Supermans

2 x 0:30

C4

Side Leg Raise

2 x 0:30

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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Supercharge your fitness in 8 weeks!

Proven workouts, guaranteed results - increase your max strength and VO2 max program today!

Get Miles and Kilos
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FAQs
Can I join this program 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?
In that case, our Initiate or Bare Minimum program would be suitable for your level.
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?
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 BODY ARMOR.
How do I access the workouts and materials?
Through trainheroic app. You will need your login details to access the program.
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 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.
Disclaimer
While this program fosters essential structural and physiological attributes for sports performance, it cannot guarantee the prevention of accidents or injuries.
Miles and Kilos