Summer Prep

Pillar Prep

General Fitness
Coach
Yasir Mustafa

Program starts on May 12TH but you can hop on ANYTIME!

Get set to make this summer one to remember with our summer training program! Whether you're prepping for those long-awaited summer vacations, itching to hit the beach, volleyball court, hiking trails, or lacing up your running shoes to soak in that fresh summer air, we can help you do it all.

Our program is for everyone—newbies, semi-pros, and even the busiest folks. We're not about the same old boring routines that makes your bulky, tired and slow. Instead, we're all about getting you fit and agile, ready to tackle whatever summer throws your way.

Forget the typical weight loss workouts. We're here to make you lean and mean, while also boosting your energy levels for all those outdoor shenanigans. From looking great in your holiday pics to powering through those long hikes or even fall running races, we'll help you crush every summer goal. We help you develop a lifestyle so the pounds you lose stay away for long time.

Ready to see where this summer journey takes you? Join us today and let's make it happen!

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Look and feel athletic
We're all about a sports-centric approach that boosts your strength, athleticism, and overall conditioning in one shot. With improved work capacity, you'll not only feel more energized to dive into any sport you fancy but also watch your body composition transform as a sweet bonus!
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Prepare for summer adventures
It's time to get serious about prepping those legs and body for the heatwave ahead. Downhill hiking can lead to injury if you are not ready for it. With a focus on strength training, plyometrics AND endurance, we can help you avoid any heat-related illness or joint injury that will keep you sidelined. Our goal is to help go up and come back down in one piece.
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Develop Conditioning for Fall races
Use the summer weather to prep for a fall running race! Our plan gets you ready to sprint through 5k like a champ! Worried about past injuries? Our program supports safe, enjoyable running while minimizing injury risks through combination of balanced training and appropriate intensity and volume. Feel that sense of accomplishment as your hard work pays off, improving fitness beyond looks.
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Guided workouts; options for everyone
No more guesswork. Our meticulously crafted training program ensures easy follow-through, featuring instructional videos for every movement for every level of fitness. Every workout will have options to level up or down the intensity based on your energy level for your safety.
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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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80 mins of coaching included
We will provide TWO 40 mins coaching sessions on your exercise technique, recovery and utilization of the program to ensure progress and safety.
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Programming 6 days per week
Programming 6 days per week Get ready for 3 full-body strength sessions & 3 cardio targeting different energy systems to get in shape for summer.
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Detailed, expert instruction
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 turf
Recommended
Hamstring, leg press and leg extension machine // TRX // Seated // Plyo box for jumping of 24 inch/61 cm
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
3D P1D1

A

Rowing

1 x 500

B1

WORLD'S GREATEST STRETCH

2 x 5

B2

Active stretch routine

2 x 5

B3

Prone Y's, T's and W raises

2 x 5

C1

Bunny Hops Forward

2 x 4

C2

Bunny Hops Lateral

2 x 4

C3

Bunny Hops Backwards

2 x 4

D1

Back Squat

12, 10, MAX, MAX @ 40, 65, 75, 75 %

D2

Jump Squat

2 x 4

E1

DB Bench Press

12, 10, MAX, MAX @ 40, 65, 75, 75 %

E2

1-Arm DB Row

3 x 8

F1

Seated calf raise

2 x 10

F2

Coppenhagen Groin curl

2 x 10

G

Biking

1 x 10:00

Monday
Run

A

Light Jog

1 x 5:00

B1

WORLD'S GREATEST STRETCH

1 x 10

B2

Inchworm

1 x 10

B3

Active stretch routine

1 x 10

B4

Hip circles

B5

Split Squat

1 x 12

B6

Calf Stretch

1 x 0:30

B7

Single leg calf raise

1 x 12

C

Interval run

6 x 2:00 @ 7, 7, 7.5, 7.5, 7.5, 7.5

D

Light Jog

1 x 5:00

Tuesday
Foot and ankle routine

A

Foot and ankle routine

Tuesday
3D P1D2

A1

Prone Y's, T's and W raises

2 x 5

A2

Active stretch routine

1 x 5

A3

WORLD'S GREATEST STRETCH

2 x 5

B1

SINGLE LEG LINEAR HOP TO STABILIZE

2 x 4

B2

Lateral Hops (Outside/Inside)

2 x 4

C1

Romanian Deadlift (RDL)

12, 10, MAX, MAX @ 40, 65, 75, 75 %

C2

Broad Jump

3 x 3

D1

Lat Pulldown

3 x 8 LWP +0, 5, 5lb

D2

Foam Roll

2 x 0:30

D3

DB Shoulder Press

3 x 8 LWP + _ , 5, 5lb

D4

Supine straight leg raise

1 x 12

Wednesday
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

Stationary bike

1 x 5:00

A5

Star Jump

1 x 10

B

Stationary bike

1 x 25:00 @ 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

Thursday
3D P1D3

A1

Active stretch routine

1 x 5

A2

Side Lying Rotation

1 x 5

A3

pelvic mobility supine

1 x 10

A4

Bird Dog

1 x 10

A5

Dead Bug

1 x 10

A6

Hip Airplane

1 x 6

A7

Dead Hang

2 x 30

B

Rotational Squat jump 90 degrees

2 x 4

C1

Multi directional jumps

2 x 2

C2

Lateral Lunge

2 x 8 LWP +5lb

D1

DB Push Press

4 x 5

D2

Pull-Up

4 x 8

E

DB Farmer's Walk

4 x 0:20 @ 15.43 kg

Friday
Steady state run

A

Light Jog

1 x 5:00

B1

WORLD'S GREATEST STRETCH

1 x 10

B2

Inchworm

1 x 10

B3

Active stretch routine

1 x 10

B4

Hip circles

B5

Split Squat

1 x 12

B6

Calf Stretch

1 x 0:30

B7

Single leg calf raise

1 x 12

C

Interval run

4 x 5:00 @ 4, 5, 6, 6

D

Light Jog

1 x 5:00

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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Get lean and athletic with us.

Life is meant to be explored beyond the confines of the gym, and our program is all about preparing you physically to conquer every adventure with success while minimizing the risk of injury.

Start My 7-Day Free Trial
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FAQs
Do I have to wait to start at the beginning of a cycle?
Nope. The best time to jump in is right when you sign up. While our program officially begins on April 22nd, our programs are carefully periodized and designed for progression. So, no matter when you join, you'll reap the rewards and see results by starting right away.
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.
Is there a contract to this program?
Nope, no contracts here! Your subscription is month-to-month, giving you the flexibility to make changes whenever you need. Whether you want to upgrade to individualized coaching, changed to one of our programs, or cancel, it's entirely up to you. You control of your fitness journey.
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. Additionally, if you're following your own run or marathon plan, you're welcome to focus solely on our lifting sessions.
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. The first two weekly lifting sessions in our programs are crucial, while the third is a bonus top-up. If you're looking to plan ahead, prioritize making time for the first four sessions of the week.
Are the workouts sent out daily?
We publish the workouts every Sunday for the upcoming week, giving our clients the flexibility to plan ahead and move sessions around as needed while staying on track for the current cycle.
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.
Does this plan include coaching sessions?
Yes, you will receive TWO 40 mins bi weekly coaching sessions for more help with your recovery and nutrition.
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Summer Prep
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Summer Prep
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Summer Prep
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