Prison Workout Is One Of The Deadliest Workouts You Can Do And It Doesn't Need A Single Equipment

You must wonder, without proper equipment and weights, how would a prison workout help you gain muscles? It is because this type of workout includes high training frequency, meaning that there are repeating exercises multiple times a week. Besides, it performs high repetitions to induce muscle hypertrophy. Moreover, people in most prisons, particularly in the West, get three meals plus the option to buy food. This enables them to consume enough calories to support muscle recovery and growth.

Even though the pandemic lockdowns are long behind us, there are still moments when a gym session isn't an option—whether due to a packed travel schedule, lack of access to fitness equipment, or time constraints. So what do you do? How do you keep fit? Well, in these cases, drawing inspiration from high-intensity, space-efficient workouts can be the perfect solution to maintaining fitness on the go.

One such method is the prison workout, a regimen popularized by individuals who had limited access to weights but still managed to build significant strength. These routines focus on bodyweight exercises and can be done in confined spaces, making them ideal for anyone looking to stay fit without a gym.

What Exercises Make Up Prison Workout?

Prison workouts are high-intensity, bodyweight-focused exercises that require little to no equipment. They incorporate movements such as squats, lunges, push-ups, pull-ups, dips, sit-ups, and hanging leg raises.

These exercises emphasize progressive overload—gradually increasing intensity to build muscle and strength. High repetition schemes promote hypertrophy (muscle growth), while plyometric movements enhance cardiovascular endurance.

How To Structure A Prison Workout?

Structuring a Prison-Style Workout Routine

Due to their accessibility and efficiency, these workouts can be structured in multiple ways. Some common approaches include:

4-Day Split Routine: This routine prompts you to focus on your upper body on day 1, followed by lower body on day 2, and a full-body workout on day 3. Then, on the fourth day, you rest.

Alternatively, a push-pull-lower split can be followed.

Day 1: Push (chest, triceps, shoulders)

Day 2: Pull (back, biceps)

Day 3: Lower body

Day 4: Push

Day 5: Pull

Day 6: Lower body

Day 7: Rest

You Can Also Opt For Jailhouse Strong Method

A well-known variation of prison workouts is the Jailhouse Strong method. This approach follows a descending rep structure, similar to a reverse pyramid system. It puts maximum rep for any exercise in the first day, while simultaneously descending in the subsequent days. For example, a squat routine could start by performing 20 reps and then start descending by one less rep every day. This way, a person following a jailhouse strong method could follow 19 squats and then 18 and so on. Notably, between each set, walking a short distance before resuming can help maintain movement while ensuring muscle recovery.

Prison Workout: What Role Nutrition Plays

For those looking to gain muscle, following a structured nutrition plan is key:

• Eat balanced meals with adequate protein, carbohydrates, and healthy fats.
• Maintain a calorie surplus (200-400 extra calories per day) to support muscle building.
• Consume sufficient protein (1.6–2g per kg of body weight) to aid muscle repair and growth.
• Prioritize recovery with adequate sleep and rest days.