The Prison Workout: Building Muscle Anywhere

Have you ever wondered how prisoners work out if they don’t have weights or equipment? With nothing around to use, they have to get creative with ways to increase resistance to build muscle.

Yes, prison workouts really work if you put in the time. And let’s face it, when you’re behind bars most hours of the day, there isn’t much else to do but work out.

Of course, that doesn’t mean you need to commit a crime to do the prison workout. This workout is a great way to use bodyweight exercises to build your physique. If you can’t make it to the gym and don’t have a home gym to workout, the prison workout could be a better option.

Today’s article is all about the prison workout and how you can get a challenging full-body workout, equipment optional. 

What is a Prison Workout?

A prison workout is one that can be done in the small confines of a prison cell. The reality for many inmates is, they are extremely limited to how much time they get outside of their cell. Some get an hour or less a day and have no access to equipment to get in a workout. 

Luckily for you, this bodyweight workout doesn’t require a prison term for you to get the benefits. The prison workout can be done with equipment or by using common items found within a prison. Some jails offer limited weights for nonviolent criminals, but for the rest, they’re on their own.

Where Did the Prison Workout Come From?

The prison workout was popularized by one of England’s most notorious inmates, Charles Bronson. Born Michael Gordon Peterson in 1952, Bronson was first incarcerated in 1974 for robbery. He was released briefly in 1987 and started bare-knuckle boxing before landing himself back in prison the following year.

After several hostage situations with fellow inmates and guards, Bronson ended up with a lifetime sentence. He is considered a violent inmate with mental illness and has been held in each of England’s three prison psych wards at some point.

With his tendency towards violence, Bronson has spent almost three decades in solitary confinement. During this time, he continued to gain strength and muscle, without any equipment or weights.

Over the years, he’s written various books, one being Bronson Solitary Fitness in 2002. In it, he describes how he’s built his physique while in prison during solitary confinement. It includes workouts for each muscle group and diet tips as well.

In the book, Bronson makes claims that he can do over 100 push-ups in sixty seconds. He also says he can do over 1,700 sit-ups in an hour!

Regardless if you want to reach these numbers, you can still get an effective workout using the prison workout method. 

Tom Hardy as Charles Bronson

In 2009, the movie Bronson was released. The story was loosely based on Charles Bronson’s emergence as Peterson’s alter ego. Tom Hardy was chosen as the actor to portray Charles Bronson in the movie.

According to Hardy, he had to put on considerable weight in about five weeks’ time. Prior to jail, Bronson was heavier with belly fat, so Hardy had to depict that image for part of the movie. He put on an average of seven pounds per week by eating ice cream and pizza and drinking Coke.

After he put on the weight, he then had to build up his muscles. He didn’t stick to a specific workout plan, instead choosing to focus on high reps of resistance training. 

His workouts were focused on his neck, forearms and chest to fit the persona of Charlie Bronson. After going to see Charlie in prison, he was impressed with Hardy’s transformation after having seen him just weeks before.

When he first saw Hardy, Bronson didn’t think he’d be able to do his character justice. All that changed a few weeks later when a transformed Hardy came to see him once again. Bronson was delighted to see the change in him and gave the green light for him to proceed with the film.

Hardy made mention that after his crash diet and subsequent change, it was hard to get back in shape for his next film. He spent much more time building his muscular physique than he did putting on the weight. 

We’re sure many reading this can relate!

Benefits of the Prison Workout

Even if you aren’t behind bars, you can still see benefits from using the prison workout method.

It’s Free

One of the best things about the prison workout is it costs nothing. There is no excuse not to exercise with this format because all you need is time. 

If you can’t afford a gym membership or don’t have the budget to create your own home gym, you can still do the prison workout.

You Can Do it Anywhere

Not only is it free (other than time commitment), but you can do the prison workout from anywhere. This is a great way for those who travel all the time to still get in a quality workout.

It doesn’t matter if you’re in your office, a dorm room, your bedroom at your parents house or a hotel. The prison workout can be adapted to any room size and location.

After all, most prison cells are about six feet by eight feet wide, and smaller than most standard bedrooms. If time isn’t an issue for you to get in your workout, then space shouldn’t be either.

Any Fitness Level Welcome

From beginners to advanced lifters, anyone can do the prison workout to lose weight and build muscle. The only thing it will cost you is the time needed to dedicate to your routine.

The beauty of the prison workout is you can challenge yourself by making simple changes to the exercises. As you gain experience and muscle, you’ll be able to perform more difficult variations with ease.

Strength and Cardio Combined

Another benefit of the prisoner workout? You can get both your cardio and strength training in one workout session.

Decreasing rest times and changing the tempo are just a couple of ways you can get a great workout. Combining cardio and strength training also means you’ll spend less time working out.

Time constraints are where ideas like the prison workout and Tabata training were created. HIIT style workouts like Tabata are done in minutes compared to some workouts, which can take an hour or longer.

The Prison Style Workout

Are you curious what you can do as part of the prison workout? We’ve got some exercises you can use to start off your own prison workout, no matter your location.

Before you get into the workout, first you need to do a 10-minute warm-up. Performing dynamic exercises before you do your workout will:

• Get your blood flowing
• Increase your oxygen levels
• Stretch your muscles and joints
• Mimic the movements you’re about to perform

Dynamic Warm-Up

Here are some exercises you can include in your dynamic warm-up for a full-body workout:

• Jog: 1 minute
• Glute bridges: 20 reps
• Bodyweight squats: 15 reps
• Push-ups: 10 reps
• High knees: 30 seconds
• Lateral lunges: 5 per side
• Jumping jacks: 50 reps
• Hip extensions: 10 reps per side
• Arm circles: 30 seconds forward, 30 seconds backward
• Hip circles: 30 reps (pretend like your hula-hooping)
• Mountain climbers: 20 reps
• Tip toes: 20 reps (move up and down, placing your full weight on your toes as you go up)
• Toe touches: 30 seconds (bend at waist to touch toes, keeping knees straight)

If you’re focusing on just upper- or lower-body exercises, then choose warm-up exercises using the same muscles.

Bodyweight Prison Workout Routine

This prison workout routine contains high reps, as you’re using just your bodyweight to perform each exercise. Do as many as you can in the time you have for your workout routine.

Dips

Typically dips are done using a dip machine or dip bars at home or the gym. Since this is a prison workout, use a sturdy chair or two-level handrails to complete them.

The key to performing your dips to fill out your chest and work your triceps is doing them using a slow and controlled tempo. Speed isn’t your focus; instead, feel the burn as you slowly complete your reps to finish out your sets. Though no weight is involved, the dynamic tension created with the slow tempo will ensure you break a sweat.

Complete 10 to 15 reps for four or five sets. Take up to two minutes per set to rest as needed.

Push-Ups

Push-ups are another great bodyweight exercise you can do just about anywhere. Bronson preferred to do handstand push-ups, but unless you’re an expert, regular push-ups are fine.

This article has different variations you can try that will challenge you if push-ups are too boring. Changing where your hands are placed or your body angle will add to the difficulty.

Complete 10 to 15 reps of at least three sets for this exercise, resting up to two minutes between as needed.

Step-Ups

This is one of Bronson’s favorite ways to pass the time while exercising in his cell. He used his bed as a platform to step onto, but you can use a step or other platform you have available. Challenge yourself by increasing the height of the step, working your quads, glutes and hamstrings even harder.

Step-ups can also be done weighted with a barbell or dumbbell. Complete 20 reps (10 per side) for four sets, taking up to two minutes to rest if needed between sets.

Planks

Planks are one of the best bodyweight full-body exercises you can do. Proper form requires every muscle group to activate to keep your body in position while you hold.

Challenge yourself to keep adding time to your plank until you can hold one for an entire minute without stopping. Start with 30-second holds for four sets, working up to one minute for each. Take up to two minutes to rest if needed between sets.

Squats

If you haven’t done squats before, start out with just doing them bodyweight-only until you master the form. Once you do, grab a dumbbell, kettlebell, or another household item to add weight.

Complete 10 to 15 reps for four or five sets, taking up to two minutes to rest as needed between sets. Once you’ve hit those reps, keep adding them to challenge yourself even more.

Burpees

Burpees, you either love them or you hate them. If you’re doing CrossFit, you probably have a love-hate relationship with them. Burpees are a functional exercise and will help you improve stamina as well as strength.

If you haven’t done them before, it will take some time to complete your reps. You’ll get faster over time, which will help you improve your stamina even more. 

Complete 10 to 15 reps for four sets, then increase to five. Take up to three minutes to rest between sets as needed.

Band Pull-Aparts

This exercise can be done with a resistance band, towel, shirt, or just by grasping your fingers together and pulling them apart. You can do it standing, sitting, or even laying down if needed.

Complete 20 to 30 reps for four sets, taking up to two minutes to rest if needed between sets.

Dead Bug

Working to build a solid core is important in prison, you never know when you might take a punch to the stomach. Bronson actually prefers sit-ups, but they aren’t the best for your back.

Instead, try dead bugs to really work your ab muscles. You can also try these other ab exercises to get your core as strong as possible, just in case.

Wrapping Up

The prison workout can be done just about anywhere, making it a great addition to your at-home workout. With mainly bodyweight exercises, you can create a new routine each time you workout and never get bored.

Being outside or in gym space means that it’s important to keep your immune system healthy, especially when in prison. Classic Immunity will protect your cells, support your immune system, and reduce physical stress to keep you out of the infirmary.

Have you tried any form of the prison workout? We’d love to hear how it worked for you in the comments below!