Four walls, zero equipment, unlimited willpower. The cell workout made famous by the movies: build your body anywhere with high-rep push-up, squat and burpee volume. Pick this program and repeat it every week.
Program at a glance
LevelIntermediate
CategoryBodybuilding
Workouts / week6 days
Avg. session~35 min
DurationWeekly cycle (open-ended)
Who is this program for?
This program suits athletes with a consistent training habit who know the basic lifts. The key is progressing loads gradually without breaking the weekly structure.
Weekly plan
Day 1 — Push Day
| Exercise | Sets × Reps | Rest |
|---|
| Push Up | 5×15-20 | 60 sec |
| Wide Hand Push Up | 3×12-15 | 60 sec |
| Pike Push Up | 3×8-10 | 60 sec |
| Dips Between Chairs | 3×10-12 | 60 sec |
| Close Grip Push Up | 3×10-12 | 45 sec |
| Plank Shoulder Tap | 3×16 | 45 sec |
Day 2 — Pull Day
| Exercise | Sets × Reps | Rest |
|---|
| Pull-Up | 4×6-10 | 90 sec |
| Inverted Row Under Table | 4×8-12 | 60 sec |
| Chin-Up | 3×6-8 | 90 sec |
| Lying Upper Body Superman Row | 3×12 | 45 sec |
| Superman Back Raise | 3×12 | 45 sec |
Day 3 — Leg Day
| Exercise | Sets × Reps | Rest |
|---|
| Bodyweight Squat | 5×20 | 60 sec |
| Bodyweight Rear Lunge | 4×12 | 60 sec |
| Sumo Squat Floor Touch | 3×15 | 45 sec |
| Wall Sit (Narrow Stance) | 3×45 sec | 60 sec |
| Bodyweight Standing Calf Raise | 4×20 | 30 sec |
| Heel Glute Bridge | 3×15 | 45 sec |
Day 4 — Burpee Conditioning
| Exercise | Sets × Reps | Rest |
|---|
| Burpee | 5×10 | 60 sec |
| Squat Thrust | 4×10 | 45 sec |
| Elevated Mountain Climber With Hands On A Chair | 4×20 | 45 sec |
| High Knee Run | 4×30 sec | 45 sec |
| Plank Jack | 3×15 | 45 sec |
Day 5 — Upper Body Volume
| Exercise | Sets × Reps | Rest |
|---|
| Push Up | 4×15-20 | 60 sec |
| Pull-Up | 3×6-10 | 90 sec |
| Pike Push Up | 3×8-10 | 60 sec |
| Bench Dip (Knees Bent) | 3×12 | 45 sec |
| Inverted Row Under Table | 3×10 | 60 sec |
| Explosive Push Up | 3×8 | 60 sec |
Day 6 — Cell Block Core
| Exercise | Sets × Reps | Rest |
|---|
| Crunch Floor | 4×20 | 30 sec |
| Lying Leg Raise | 4×12-15 | 30 sec |
| Russian Twist | 4×20 | 30 sec |
| Hollow Hold | 3×30 sec | 30 sec |
| Side Plank | 2×30 sec | 30 sec |
| Superman | 3×15 | 30 sec |
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
Prison Workout is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.