The Prison Workout: Heavy & Hardcore Lifting

We see prisoners in TV shows and there’s always a group of incredibly beefed-up inmates who look far larger in mass than your average gym-goer. Now, remember this is TV and the actors didn’t get to where they were without the help of illegal substances, and they will of been training with weights for years – probably well over 10 years – most of which unnaturally. But this is besides the point of this article.

If you’re stuck in your routine and need your ass kicking by a hardcore workout that will destroy your major muscle groups, I have just the thing. It’s raw. It’s heavy and you’re going to feel an enormous amount of pain and suffering. Prison is all about suffering hence the name. If you’re new to bodybuilding or shy away from pain and busting your ass in the gym, look away now.

My short plateau-busting prison workout is simple in that it involves only 4 primarily large compound movements, however don’t let fool you in to thinking it’s by any means easy.

Monday: Bench press

Wednesday: Squat

Friday: Deadlift & Upright rows

It also incorporates an 8×8 rep and set regime. That’s 8 reps of 8 sets, using the same weight for each. 30 seconds of rest between each set. It’s similar to a standard 10×10 routine except because you’re using 8×8, you will be able to handle a lot more weight for your reps. Can you imagine why you’re going to be suffering tremendously under this prison workout yet?

Perform the workout over 3 days per week, and with resting kept to a minimum you should be able to perform each session in under an hour, which is perfect considering after 60-70 minutes any further work we demand our muscles do is greatly diminished.

Keep your usual calf work in there and that’s it, really. Stick with it for 4-6 weeks or until you can bare it, and you may be surprised at your newfound gains. Don’t forget to take a towel with you to wipe away the sweat… and don’t forget to track all your lifts and measure the improvements.

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