Pillar Prep Team

Pillar Prep

General Fitness, Rugby, Functional Fitness, Soccer, Personal Training, Track & Field, Racket Sports

Coach

Yasir Mustafa

Affordable Coaching for High-Performing Professionals & Athletes

Maximize your fitness and performance with our* budget-friendly* Team Subscription—perfect for busy professionals and athletes who need expert guidance without the premium price.

What's included?

Comprehensive Health Consultation: designed to assist you in creating a personalized roadmap for achieving your sports and fitness goals. Learn more here.

Unlimited Access to Training Programs: Tailored for runners, tennis players, track athletes, and fitness enthusiasts. Our programs are designed to fit into your hectic schedule, helping you achieve peak performance.

Monthly Coaching Session: Get one hour of personalized, one-on-one coaching each month. Perfect for receiving expert advice, staying motivated, and making consistent progress—without needing extensive program modifications.

Frequent Support: Regular check-ins ensure you stay focused and reach your goals, even with a demanding 9-5 job or entrepreneurial lifestyle.

Why Choose This Plan?

Expert Guidance on a Budget: High-quality strength and conditioning coaching at a price that fits your budget. Ideal for Busy Professionals: Our flexible programs work around your schedule, making it easy to maintain top performance in your sport and career.

Note: Discounted plans exclude the monthly coaching session.

Start your journey to peak performance today. Visit pillarprep.fr for more details.

$35 / mo

Start My 7-Day Free Trial

Maximize Muscle, Strength & Endurance

Our team subscription builds muscle size, strength, and conditioning through compound movements and endurance training. This approach not only enhances muscle and strength but also boosts cardiovascular health, ensuring you develop a balanced athletic profile that supports overall performance and longevity.

Comprehensive Training Resources

Access our PillarPrep resources for guides on exercise techniques, load calculation, and intensity. Learn how to optimize your muscle growth and conditioning with expert insights on nutrition, recovery, and endurance training, helping you train smarter and achieve well-rounded fitness.

Achieve Peak Performance & Look Great

Our programs combine strength, speed, and endurance training to enhance athleticism and aesthetics. Whether aiming for powerlifting or excelling in team sports, our balanced approach ensures you look great and perform at your best across all activities.

Guided Workouts for All Fitness Levels

Experience the confidence that comes with expertly guided workouts designed for all fitness levels. Each session features instructional videos and coaching cues that ensure you master every movement. Our programs offer scalable intensity options to match your energy level, making sure that your training is both safe and effective, whether you’re a beginner or an advanced athlete.

Flexible and Personalized Training

Our program adapts to your lifestyle, offering flexibility that empowers you to train on your own terms. With the ability to reschedule sessions, swap exercises based on equipment availability or comfort, and even add your own movements, you’ll never feel restricted. This personalized approach ensures that you stay consistent, allowing you to achieve your goals even with a busy schedule.

Features

60 mins of coaching included

We will provide TWO 30 mins coaching sessions on your exercise technique, recovery and utilization of the program to ensure progress and safety.

Programming 6 days per week

Programming 6 days per week Get ready for 3 full-body strength & 3 cardio sessions targeting different energy systems to get in shape for summer.

Detailed, expert instruction

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 turf

Recommended

Hamstring, leg press and leg extension machine // TRX // Seated // Plyo box for jumping of 24 inch/61 cm // Access to athletics track

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

3D P1D1

Rowing

1 x 500

WORLD'S GREATEST STRETCH

2 x 5

Active stretch routine

2 x 5

Prone Y's, T's and W raises

2 x 5

Bunny Hops Forward

2 x 4

Bunny Hops Lateral

2 x 4

Bunny Hops Backwards

2 x 4

Back Squat

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

Jump Squat

2 x 4

DB Bench Press

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

1-Arm DB Row

3 x 8

Seated calf raise

2 x 10

Coppenhagen Groin curl

2 x 10

Biking

1 x 10:00

Monday

Run

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

Split Squat

1 x 12

Calf Stretch

1 x 0:30

Single leg calf raise

1 x 12

Interval run

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

Light Jog

1 x 5:00

Tuesday

Foot and ankle routine

Tuesday

3D P1D2

Prone Y's, T's and W raises

2 x 5

Active stretch routine

1 x 5

WORLD'S GREATEST STRETCH

2 x 5

SINGLE LEG LINEAR HOP TO STABILIZE

2 x 4

Lateral Hops (Outside/Inside)

2 x 4

Romanian Deadlift (RDL)

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

Broad Jump

3 x 3

Lat Pulldown

3 x 8 LWP +0, 5, 5lb

Foam Roll

2 x 0:30

DB Shoulder Press

3 x 8 LWP + _ , 5, 5lb

Supine straight leg raise

1 x 12

Wednesday

Bike and Core

Shoulder mobiity routine

1 x 10

Active stretch routine

1 x 10

WORLD'S GREATEST STRETCH

1 x 10

Stationary bike

1 x 5:00

Star Jump

1 x 10

Stationary bike

1 x 25:00 @ 5

Plank

2 x 0:30

Side Plank

2 x 0:30

Supermans

2 x 0:30

Side Leg Raise

2 x 0:30

Thursday

3D P1D3

Active stretch routine

1 x 5

Side Lying Rotation

1 x 5

pelvic mobility supine

1 x 10

Bird Dog

1 x 10

Dead Bug

1 x 10

Hip Airplane

1 x 6

Dead Hang

2 x 30

Rotational Squat jump 90 degrees

2 x 4

Multi directional jumps

2 x 2

Lateral Lunge

2 x 8 LWP +5lb

DB Push Press

4 x 5

Pull-Up

4 x 8

DB Farmer's Walk

4 x 0:20 @ 15.43 kg

Friday

Steady state run

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

Split Squat

1 x 12

Calf Stretch

1 x 0:30

Single leg calf raise

1 x 12

Interval run

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

Light Jog

1 x 5:00

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.

Performance made affordable and accessible to all.

Achieving peak performance doesn't have to come at a premium price. Our Team Subscription offers high-quality training resources and LIMITED monthly coaching tailored for busy professionals and athletes. Take advantage of this opportunity to elevate your f

Start My 7-Day Free Trial

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.

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Pillar Prep Team