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Prison Workout Books
– Solitary Fitness by Charles Bronson
– Cell Workout by LJ Flanders
– Felon Fitness by Trey Teufel & William S. Kroger
– Convict Conditioning Book Series by Paul Wade
– Jailhouse Strong Book Series by Josh Bryant and Adam Benshea

Prison Workout Videos
– Men’s Health CONBODY
– Convict Conditioning Video Series by Paul Wade

If you are looking for bodyweight & calisthenics workout routines and plans that you can do in a small space without equipment — prison-style — check out these intense workout programs inspired by prisoners.

Prison Workout Books

Below are some of the most popular and best titles featuring prison-style workouts.

Solitary Fitness by Charles Bronson

Known as the “most violent prisoner in Britain,” Charles Arthur Salvador (better known as Charles Bronson) has served 28 years behind bars with 24 of those in solitary confinement. Without any equipment or supplements, Bronson developed his own strength and fitness to the point where he could punch a hole with his bare fist through bullet-proof glass and bend solid steel doors with his kicks. This book offers tips and guidance on fitness exercises you can do at home from Britain’s most notorious prisoner.

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Cell Workout by LJ Flanders

Designed for a space no larger than 6×9″, this 10-week cell workout program includes step-by-step instructions on how to perform different exercises, accompanied by useful pictures. The first 6 weeks are focused on bodyweight training and the last 4 weeks are focused on cardio.

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Felon Fitness: How to Get a Hard Body Without Doing Hard Time by Trey Teufel & William S. Kroger

Created by NASM certified trainer Trey Teufel and counselor William S. Kroger, this book includes exercises straight from the cellblock and the routines are those of real inmates. If you don’t have access to traditional workout equipment, there are instructions on how to create your own prison dumbbells and other homemade weights using regular household items.

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Convict Conditioning Book Series by Paul Wade

Regarded as one of the premier experts in bodyweight exercise and calisthenics, Paul Wade spent over 20 years in maximum security prisons where he developed his acclaimed Convict Conditioning programs.

Check out his bestselling Convict Conditioning book series below.

Convict Conditioning: How to Bust Free of All Weakness–Using the Lost Secrets of Supreme Survival Strength

This book includes a 6-set system of 10 progressions so that you can advance to elite levels of fitness.

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Convict Conditioning 2

In this follow-up to the original Convict Conditioning, Wade explains how to work the smaller but just as important areas of the body, such as the hands, forearms, neck, calves, and obliques in functional ways to achieve greater strength and development.

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Jailhouse Strong Book Series by Josh Bryant and Adam Benshea

Jailhouse Strong (2013)

The original Jailhouse Strong offers functional strength training through a workout system based on the training habits of prisoners, collected through in-depth interviews.

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The full Jailhouse Strong series includes programs for lifting, bodyweight exercises, conditioning with unarmed combat techniques, successful mindset development, and more.

Check out the rest of the series below.

Jailhouse Strong: The Successful Mindset Manual (2014)

Learn how to develop a successful mindset so that you can take your mental game to the next level and continually improve your performance.

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Jailhouse Strong: Interval Training (2015)

If you are looking for a time efficient method to lean out and harden up, this book is perfect for you.

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Jailhouse Strong: 8 x 8 Off-Season Powerlifting Program (2019)

Learn new exercise variations to stimulate muscle hypertrophy while increasing your work capacity and preventing mental & physical burnout.

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Jailhouse Strong: Tactical Shield Training (2019)

This book is all about developing your neck and traps to protect your back, brain, and entire body from trauma and injury.

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Prison Workout Videos

If you prefer videos to books, here are some prison workout programs available via DVD or online streaming.

Men’s Health CONBODY: The Prison Style Bodyweight Workout That Incinerates Fat and Builds Rock Hard Muscle

Developed by former inmate Coss Marte, CONBODY features 6 high-intensity workouts that are 23 minutes or less for a straightforward and effective exercise routine designed to help you burn fat and build muscle.

Learn more on Amazon

Convict Conditioning Video Series

For fans of Paul Wade’s Convict Conditioning books, here is a multi-volume series on how to master a variety of prison-style exercises in 10 progressive steps.

Convict Conditioning, Volume 1: The Prison Pushup Series

Progress from a simple wall push-up to the prison-style one-arm push-up.

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Convict Conditioning, Volume 2: The Ultimate Bodyweight Squat Course

Progress from a simple shoulder squat to the prison-style one-leg squat.

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Convict Conditioning, Volume 3: Leg Raises: Six Pack from Hell

Progress from a simple knee tuck to the hanging straight leg raise.

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Convict Conditioning, Volume 4: Advanced Bridging: Forging an Iron Spine

Progress from a short bridge to the stand-to-stand bridge.

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Convict Conditioning, Volume 5: Maximum Strength: The One Arm Pullup Series

Progress from a vertical pull to the one-arm pull-up.

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