Let’s face it, prisoners are some of the most jacked dudes on the planet.
Yep…they’re gym “freaks”…which is kind of ironic considering how many FREE men out there make lame excuses about why they have weak, flabby physiques…
…and every time I hear guys make lame excuses for their failure(s) in the gym (aka lack of dedication and commitment) I just chuckle to myself on the inside and think about how the average inmate is twice as jacked as this guy…
…twice as jacked without having access to weights, eating a diet that’s comprised mostly of processed food/high fat/barely any protein, literally no access to supplements, and can’t purchase designer workout programs online.
All prisoners usually have to train with are some lame water bags, basic bodyweight exercises, and perhaps a pull-up bar if they’re lucky.
Yet they are still twice as jacked as most guys you see at the gym every day…
Now, prison workouts aren’t anything new; they have been around for literally hundreds, if not thousands, of years.
We’ve all seen pictures or perhaps watched Lockup on MSNBC and seen countless prisoners in amazing physical shape…
…and I’m sure at some point we have all wondered “how the hell do these dudes get so jacked with minimal equipment, no expensive whey protein, and terrible food?”
They literally have almost NOTHING to work with…but there are a few things that separate these bad dudes from the rest of us normal dudes. They are training to survive.
Just imagine being chained up and locked up for 10 or 20 years (or more)…surrounded by dark concrete walls, an impenetrable cage with thick metal bars, barbed wire, violent psychopaths, and armed guards who are constantly on edge…
Now imagine having to go to the “Yard” to train each day…instead of going to your plush, air-conditioned gym, with the fancy equipment and hot chicks in yoga pants…
I’ve never been to the “Yard” (or ever been to jail for that matter) but I hear it can be a very intimidating place…a place where prisoners can get jumped, stabbed, and even killed. It is literally hell on earth – and yet these guys still go out there each day and train with one thing on their minds. Survive.
It’s kill or be killed out there, so these guys HAVE to get big. They HAVE to get strong. They HAVE to train hard. They HAVE to build their bodies for combat.
In a violent world where the weak get eaten alive and only the strong survive…the one thing that can separate a ‘Lion’ from a ‘Gazelle’ who gets eaten is that guys prison workout.
And trust me…you’ll never hear one of these guys crying about “being too tired to train” or “being sore”…or making up any other lame excuse to sit around and chill…
These guys are training to be ass kickers, so they have no choice but to just man up and train like freaks. The ultimate goal is survival. They aren’t lifting to look pretty at the beach or impress some random chick at the gym. They attack their workouts with a relentless aggression because they want to (and NEED to) be bigger, stronger, faster, and more mentally tough than the other guy just in case they get attacked without warning.
So yeah, none of that conventional “pretty boy” fitness magazine advice is going to cut it. Lucky for you though, you are free and not a prisoner. So advantage, YOU.
In fact, you are reading this page right now which means you have access to the internet, so advantage YOU again.
Clearly you have just about every advantage possible over the average inmate…so you can probably see where I am going with this…
PRO TIP for all of you FREE dudes out there: if you dedicate yourself to your training the same way a prisoner is dedicated to his, there is no way you can’t transform yourself into an absolute BEAST using nothing but a few simple moves (done in your own comfy living room, of course, because that’s one of the perks of being free).
You don’t have to go to jail to get jacked; you can create your own prison workout using various combos of the exercises listed below.
Note: steroids are a big problem in the prison system so keep that in mind if you don’t transform into a 275 pound monster after just a few months of training. It’s not that easy, or simple. Be realistic, but train your ass off.
Here are a few basic prison workout exercises:
Pushups (and pushup variations)
Pullups (my all-time favorite)
Dips (use a bench with feet on a chair but this move can be rough on the shoulders)
Lunges (and lunge variations)
Prisoner Squats (no pun intended)
Wall Squat (sit & hold)
Glute Ham Raises (cellmate can hold feet)
Hanging Leg Raise (for abs)
Single Leg Hip Thrust
Crab walks/tiger walks
Shadow Boxing (and Kickboxing)
Jump rope (use shadow technique since they may not allow ropes)
For Bad Mofo’s Only
Squats with cellmate on back
Pushups with cellmate on back
Climb stairs carrying cellmate on back
Sprint carrying cellmate on back
Bedlifts (yes you deadlift your bed)
Fight in the yard (optional)
This is far from a complete list (you can see more advanced bodyweight exercises in this video), but I can’t possibly cover all of the various bodyweight exercises in just one post. This is simply a ‘starter kit’ that was designed to show you the basic premise of the prison workout.
I highly recommend working on mastering the exercises listed above (as well as these advanced bodyweight exercises), and mix in some olympic lifts & strongman exercises as well.
Combining all of the training resources you have available to you as a free man, (nice gyms, custom meal plans, supplements, hot girls in yoga pants for inspiration, the internet, etc) you shouldn’t have a single excuse for not being able to build the gangster physique you’ve always wanted.
Get your mind right.
PS – If you’re looking for a great prison workout resource that will help you get bigger, stronger, and more jacked than you ever thought possible, check out Convict Conditioning by Paul Wade.