Prison Workout Bundle

Sources:
Jailhouse Strong Book on Amazon
Jailhouse Strong on Instagram
Art of Manliness

Workouts included here:

Juarez Valley Method
Deck of Pain
Tyson Squat Workout
Jailhouse Method
Lower Body Isometrics
Explosive Intervals
Greasing the Groove
Burpee Pyramid
Pull Up Pyramid
Total Repetition Method
via Jailhouse Strong

Juarez Valley Method 20 Juarez Valley Method 10

Set # Reps Set # Reps
1 20 1 10
2 1 2 1
3 19 3 9
4 2 4 2
5 18 5 8
6 3 6 3
7 17 7 7
8 4 8 4
9 16 9 6
10 5 10 5
11 15
12 6
13 14
14 7
15 13
16 8
17 12
18 9
19 11
20 10
or dips, but can be applied to
anything.
via Jailhouse Strong

Deck of Pain
Card # of Reps
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
10 10
Jack 10
Queen 10
King 10
Ace 11

applied to push ups, but you

can use it for any high rep
via Jailhouse Strong

Tyson Squat Workout

Set # of Reps
1 1
2 1
3 2
4 2
5 3
6 3
7 4
8 4
9 5
10 5
11 6
12 6
13 7
14 7
15 8
16 8
17 9
18 9
19 10
100 Total Reps
above, resting ~2 minutes
between cycles.
via Jailhouse Strong

After rep
This each set, walk
scheme can16
befeet (or 8 feet
performed forback
any and forth) but
exercise, for rest
is often
recommended for lunges.

Jailhouse 20 Jailhouse 30
Set # Reps Set # Reps
1 20 1 30
2 19 2 29
3 18 3 28
4 17 4 27
5 16 5 26
6 15 6 25
7 14 7 24
8 13 8 23
9 12 9 22
10 11 10 21
11 10 11 20
12 9 12 19
13 8 13 18
14 7 14 17
15 6 15 16
16 5 16 15
17 4 17 14
18 3 18 13
19 2 19 12
20 1 20 11
21 10
Total Reps 210 22 9
23 8
24 7
25 6
26 5
27 4
28 3
29 2
30 1

Total Reps 465

via Jailhouse Strong

Lower Body Isometrics

Exercise Reps
Bodyweight Squats 20
Wall Sit 20 seconds
Bodyweight Squats 5

Rest 30 second,
seconds/10, repeat.
40/40
seconds/15)

Personal Records
Max Number of Sets
via Jailhouse Strong

Explosive Intervals
You can complete this workout 1x or 2x weekly. Do as many sets as possible in allotted time.

Length: 5 Minutes 10 Minutes 10 Minutes 15 Minutes

Exercise Movement Week 1 Week 2 Week 3 Week 4
Burpees 5 5 10 10
Steps (Walk in Place) 10 10 10 20
Mountain Climbers 10 10 10 10
Steps (Walk in Place) 10 10 10 20
Number of Sets Completed

Record Your PRs!

Personal Records Number of Sets

5 Minutes
10 Minutes
15 Minutes
via Art of Manliness

Greasing the Groove

Pick an exercise and perform several sets throughout the day.
These sets are submaximal and will not approach failure.
The trick is that over the course of the day, you will amass lots of volume by performing many submax sets.
Start with each set at 40% of your max rep count. Increase 5% each week.
You decide how many sets per day to do! Space them out. Increase over time.
Do not approahch failure in your sets!

Max Reps (1 set 40 <-- Input maximum number of reps you can perform in 1 set.
Start Date April 12, 2020

% of Max Reps
40% 16 <-- start at 40%, try to increase 5% every 7-14 days
45% 18
50% 20
55% 22
60% 24
65% 26

Rep Tracker <-- track your # of sets and reps per set here to track to
Date # of Sets Reps per Set Total Reps
April 12, 2020 0
April 13, 2020 0
April 14, 2020 0
April 15, 2020 0
April 16, 2020 0
April 17, 2020 0
April 18, 2020 0
April 19, 2020 0
April 20, 2020 0
April 21, 2020 0
April 22, 2020 0
April 23, 2020 0
April 24, 2020 0
April 25, 2020 0
April 26, 2020 0
April 27, 2020 0
April 28, 2020 0
April 29, 2020 0
April 30, 2020 0
May 1, 2020 0
May 2, 2020 0
May 3, 2020 0
May 4, 2020 0
May 5, 2020 0
May 6, 2020 0
May 7, 2020 0
May 8, 2020 0
May 9, 2020 0
May 10, 2020 0
May 11, 2020 0
May 12, 2020 0
May 13, 2020 0
May 14, 2020 0
May 15, 2020 0
May 16, 2020 0
May 17, 2020 0
May 18, 2020 0
May 19, 2020 0
May 20, 2020 0
May 21, 2020 0
May 22, 2020 0
May 23, 2020 0
May 24, 2020 0
May 25, 2020 0
May 26, 2020 0
May 27, 2020 0
May 28, 2020 0
May 29, 2020 0
May 30, 2020 0
May 31, 2020 0
s per set here to track total reps per day
via Jailhouse Strong
How to do a 4 count Burpee

Perform prescribed reps. "Set #" is just to help keep track of the sets. It is not a multiplier.
e.g. you perform 2 reps once for set #2, 4 reps once for set #16, etc.

4 Count Burpee Pyramid

Set # Reps
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
10 10
11 9
12 8
13 7
14 6
15 5
16 4
17 3
18 2
19 1
via Jailhouse Strong

Perform prescribed reps. "Set #" is just to help keep track of the sets. It is not a multiplier.
e.g. you perform 2 reps once for set #2, 4 reps once for set #16, etc.

Pull Up Pyramid
Set # Reps
1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
10 10
11 9
12 8
13 7
14 6
15 5
16 4
17 3
18 2
19 1
via Jailhouse Strong

also known as "As Few Sets As Possible"

Enter number of goal reps, then record number of reps done next to each set for a session.
Session 1 is filled in as an example for a 100 rep goal

Total Repetition Method

Session 1 Session 2 Session 3 Session 4 Session 5 Session 6
Goal Reps 100
Total Reps Don 100 0 0 0 0 0
Set Reps Done Reps Done Reps Done Reps Done Reps Done Reps Done
1 20
2 15
3 15
4 10
5 10
6 10
7 8
8 7
9 5
10
11
12
13
14
15
16
17
18
19
20
Session 7 Session 8 Session 9 Session 10 Session 11 Session 12

0 0 0 0 0 0
Reps Done Reps Done Reps Done Reps Done Reps Done Reps Done