Prison Workout Plan

4 Weeks / 1 Days per Week / Intermediate

3 ratings

Workout Summary

Prisoners are known to be intimidating and muscular beasts who are unusually defined despite their lack of equipment, mainly due to prison workout programs involving unassisted prison exercises. This specific prisoner workout is a total body workout that will have you sweating and improve the siz... more

Prisoners are known to be intimidating and muscular beasts who are unusually defined despite their lack of equipment, mainly due to prison workout programs involving unassisted prison exercises. This specific prisoner workout is a total body workout that will have you sweating and improve the size and definition of your arms, legs, abs, and chest. While bodybuilders typically aim for size only, this jail workout will also increase the functionality of your muscles; you will certainly be bigger, but at the same time, you will be more explosive, fit, and faster.

If your goal is to lower your body fat percentage, while maintaining or even increasing muscle mass, you do not necessarily need any equipment at all. These goals are achieved through a bodyweight workout routine that emphasize high reps and explosive bodyweight exercises. In turn, it serves both as a full body strength workout, hypertrophy workout, as well as a fat loss workout due to the high number of calories to be burned. Even if you still wish to hit the gym for a total body weight workout, this total body work out is still optimal to do while on vacation or when in the absence of weights.

This prison body building workout is designed to eliminate the need for any machines, dumbbells, or barbells; and instead focuses on utilizing your bodyweight to build lean and strong muscles. Bodyweight training, or calisthenics, has been shown to be an incredible substitute for regular resistance training with weights. Certain movements, like the pull up and handstand push-up, can be even more difficult and stress-inducing on your muscles than any equipment. Isolation movements have been proven to be great plateau-busters, as well as tools to develop strength in a certain position.

Because of the high reps involved, it is recommended that you concentrate on form. With repetitions going into the 20's and 30's, it is easy to start cheating on the final movements. If you cannot finish all the reps, or hold an isolation for the specified allotted time, take a short breather and then finish it. In addition, the cardiovascular development involved requires that you follow the rest times accurately. Taking too long of a break will defeat the purpose of keeping the jail workout and its prisoner exercises high-intensity.

Be careful about certain prisoner exercises as well. The alternating plyometric lunge must be done on a softer surface to prevent injury to the knee. Make these bodyweight exercises explosive though, and land on your toes to ensure the impact is not on your joints. In addition, if you cannot perform a certain exercise (such as the handstand push-up), do them assisted or find a variation. Injuries can set your training back for numerous weeks or months, so take it easy.

This prison workout routine is highly recommended if you lack a gym membership or if you don't have access at the moment. It will get you defined and keep your lungs healthy, and it is fun to do with a variety of different exercises. Try this full body strength workout out and enjoy the results of a ripped and muscular body.

Prison Workout Plan

4 Weeks / 1 Days per Week / Intermediate

3 ratings
Prison Workout Plan

Prison Workout Plan

4 Weeks / 1 Days per Week / Intermediate

3 ratings

Workout Summary

Prisoners are known to be intimidating and muscular beasts who are unusually defined despite their lack of equipment, mainly due to prison workout programs involving unassisted prison exercises. This specific prisoner workout is a total body workout that will have you sweating and improve the siz... more

Prisoners are known to be intimidating and muscular beasts who are unusually defined despite their lack of equipment, mainly due to prison workout programs involving unassisted prison exercises. This specific prisoner workout is a total body workout that will have you sweating and improve the size and definition of your arms, legs, abs, and chest. While bodybuilders typically aim for size only, this jail workout will also increase the functionality of your muscles; you will certainly be bigger, but at the same time, you will be more explosive, fit, and faster.

If your goal is to lower your body fat percentage, while maintaining or even increasing muscle mass, you do not necessarily need any equipment at all. These goals are achieved through a bodyweight workout routine that emphasize high reps and explosive bodyweight exercises. In turn, it serves both as a full body strength workout, hypertrophy workout, as well as a fat loss workout due to the high number of calories to be burned. Even if you still wish to hit the gym for a total body weight workout, this total body work out is still optimal to do while on vacation or when in the absence of weights.

This prison body building workout is designed to eliminate the need for any machines, dumbbells, or barbells; and instead focuses on utilizing your bodyweight to build lean and strong muscles. Bodyweight training, or calisthenics, has been shown to be an incredible substitute for regular resistance training with weights. Certain movements, like the pull up and handstand push-up, can be even more difficult and stress-inducing on your muscles than any equipment. Isolation movements have been proven to be great plateau-busters, as well as tools to develop strength in a certain position.

Because of the high reps involved, it is recommended that you concentrate on form. With repetitions going into the 20's and 30's, it is easy to start cheating on the final movements. If you cannot finish all the reps, or hold an isolation for the specified allotted time, take a short breather and then finish it. In addition, the cardiovascular development involved requires that you follow the rest times accurately. Taking too long of a break will defeat the purpose of keeping the jail workout and its prisoner exercises high-intensity.

Be careful about certain prisoner exercises as well. The alternating plyometric lunge must be done on a softer surface to prevent injury to the knee. Make these bodyweight exercises explosive though, and land on your toes to ensure the impact is not on your joints. In addition, if you cannot perform a certain exercise (such as the handstand push-up), do them assisted or find a variation. Injuries can set your training back for numerous weeks or months, so take it easy.

This prison workout routine is highly recommended if you lack a gym membership or if you don't have access at the moment. It will get you defined and keep your lungs healthy, and it is fun to do with a variety of different exercises. Try this full body strength workout out and enjoy the results of a ripped and muscular body.

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Roman Chair
  • Chin-Up Bar
  • Exercise Mat
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Chest / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Obliques / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Shoulders / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the lunge it is 20 total reps, not 20 per leg.
The Wall Squat can be broken up however you want but you need to complete at total of 5 minutes.

Burpees are listed as 3 sets but if you really want to challenge yourself you can start by doing the highest repetitions first take a short break and then do one less and go through it until you are at zero. i.e. 20,19,18,...2,1,0. If you would like to vary your push-up form you can too. (Checkout the list of push-up exercises for more examples).

This Prison body building workout can be done 3 times a week or anytime you need to substitute a workout when you can't get to the gym.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Biceps secondary Forearms secondary Middle back secondary Calves secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Lats primary Quads primary Obliques primary Abs primary Shoulders primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Chest / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Obliques / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
Default
Shoulders / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the lunge it is 20 total reps, not 20 per leg.
The Wall Squat can be broken up however you want but you need to complete at total of 5 minutes.

Burpees are listed as 3 sets but if you really want to challenge yourself you can start by doing the highest repetitions first take a short break and then do one less and go through it until you are at zero. i.e. 20,19,18,...2,1,0. If you would like to vary your push-up form you can too. (Checkout the list of push-up exercises for more examples).

This Prison body building workout can be done 3 times a week or anytime you need to substitute a workout when you can't get to the gym.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Biceps secondary Forearms secondary Middle back secondary Calves secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Lats primary Quads primary Obliques primary Abs primary Shoulders primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Chest / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Lats / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:30, 01:00 rest
3 -- 00:01:30 -- -- 01:00
Default
Obliques / Intermediate
3 sets, 00:01:30, 01:00 rest
3 -- 00:01:30 -- -- 01:00
Default
Shoulders / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the lunge it is 20 total reps, not 20 per leg.
The Wall Squat can be broken up however you want but you need to complete at total of 5 minutes.

Burpees are listed as 3 sets but if you really want to challenge yourself you can start by doing the highest repetitions first take a short break and then do one less and go through it until you are at zero. i.e. 20,19,18,...2,1,0. If you would like to vary your push-up form you can too. (Checkout the list of push-up exercises for more examples).

This Prison body building workout can be done 3 times a week or anytime you need to substitute a workout when you can't get to the gym.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Biceps secondary Forearms secondary Middle back secondary Calves secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Lats primary Quads primary Obliques primary Abs primary Shoulders primary Muscles diagram
  • Day 1
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Chest / Intermediate
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Lats / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:30, 01:00 rest
3 -- 00:01:30 -- -- 01:00
Default
Obliques / Intermediate
3 sets, 00:01:30, 01:00 rest
3 -- 00:01:30 -- -- 01:00
Default
Shoulders / Expert
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 -- -- --:--
Default
Quads / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

For the lunge it is 20 total reps, not 20 per leg.
The Wall Squat can be broken up however you want but you need to complete at total of 5 minutes.

Burpees are listed as 3 sets but if you really want to challenge yourself you can start by doing the highest repetitions first take a short break and then do one less and go through it until you are at zero. i.e. 20,19,18,...2,1,0. If you would like to vary your push-up form you can too. (Checkout the list of push-up exercises for more examples).

This Prison body building workout can be done 3 times a week or anytime you need to substitute a workout when you can't get to the gym.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Triceps secondary Biceps secondary Forearms secondary Middle back secondary Calves secondary Lower back secondary Glutes secondary Hamstrings secondary Hip flexors secondary Groin secondary Outer thighs secondary Chest primary Lats primary Quads primary Obliques primary Abs primary Shoulders primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Roman Chair
  • Chin-Up Bar
  • Exercise Mat

52 people started this plan

3 Reviews

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    Per Hedberg
    over 3 years ago
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    Jill r
    over 3 years ago
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    mike
    over 3 years ago
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Prison Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Roman Chair
  • Chin-Up Bar
  • Exercise Mat

52 people started this plan