The 6 Workouts Tim Ferriss Would Do in Prison: Convict Conditioning

What workout would Tim Ferriss do if the feds found “Brain Quicken” to be a scam and sentenced him to 25 years to life?

I like to think it would be the Big Six Movements from the wonderful book Convict Conditioning.

Download this chart as a PDF

It is a book based on the value of Calisthenics, a word overlooked by many in a quest to “superhuman”, but not by Paul “The Coach” Wade, the author (and former convict).

In the book Coach Wade correctly states:

“The modern fitness scene is largely defined by the presence of muscle-bound bodybuilders, expensive exercise machines, and steroids.” “The fitness industry has duped the whole world into thinking it can’t get by without all this equipment; equipment it then sells to the mark, or rents out at exorbitant prices (in the case of gym membership). I want to cry because it’s a tragedy; the average modern trainee-who is not on steroids-makes little gain in size from year to year, and even less progress in true athletic ability.” – Paul Wade

Here is a quick summary of the 6 “Core Movements”

1. Pushups
2. Squats
3. Pull Ups
4. Leg Raises
5. Bridges
6. Handstand Pushups

Anybody can do these workouts: man, woman, senior, child, “CONVICT”… It doesn’t matter. These 6 workouts are quickly becoming my favorite exercises to do while traveling and are an absolutely wonderful compliment to Occam’s Protocol or the Big 5 Workout as seen in Tim’s other recommended book: Body by Science.

Today we are going to focus on the first of The Big Six Movements: Movement One: Pushups.

This is meant to be a supplement to the book as it is imperative to understand the movements and the history behind them.

You Can Download the Convict Conditioning Movement One Pushup Cheat Sheet Here (or even better yet here) and THE BOOK Here

1. Wall Pushup Beginner Standard: 1 set of 10 Intermediate Standard: 2 sets of 25 Progression Standard 3 sets of 50
2. Incline Pushup Beginner Standard: 1 set of 10 Intermediate Standard 2 sets of 20 Progression Standard 3 sets of 40
3. Kneeling Pushups Beginner Standard: 1 set of 10 Intermediate Standard: 2 sets of 15 Progression Standard: 3 sets of 30
4. Half Pushup Beginner Standard: 1 set of 8 Intermediate Standard: 2 sets of 12 Progression Standard: 2 sets of 25
5. Full Pushups Beginner Standard: 1 set of 5 Intermediate Standard: 2 sets of 10 Progression Standard: 2 sets of 20
6. Close Pushups Beginner Standard: 1 set of 5 Intermediate Standard: 2 sets of 10 Progression Standard: 2 sets of 20
7. Uneven Pushups Beginner Standard: 1 set of 5 (both sides) Intermediate Standard: 2 sets of 10 (both sides) Progression Standard: 2 sets of 20 (both sides)
8. 1/2 one-arm pushup Beginner Standard: 1 set of 5 (both sides) Intermediate Standard: 2 sets of 10 (both sides) Progression Standard: 2 sets of 20 (both sides)
9. Lever Pushup Beginner Standard: 1 set of 5 (both sides) Intermediate Standard: 2 sets of 10 (both sides) Progression Standard: 2 sets of 20 (both sides)
10. MASTER STEP: ONE ARM PUSHUP Beginner Standard: 1 set of 5 (both sides) Intermediate Standard: 2 sets of 10 (both sides) Master: 1 sets of 100 (both sides)

 You Can Download the Convict Conditioning e-book or paperback Here

Download the First of 7 Upcoming Convict Conditioning Cheat Sheets Here.

Here is a quick review again of the progression sequence for pushups as seen in the book Convict Conditioning:

1. Pushups
   1. Wall Pushup
      1. 1 set of 10
      2. 2 sets of 25
      3. 3 sets of 50
   2. Incline Pushup
      1. 1 set of 10
      2. 2 sets of 20
      3. 3 sets of 40
   3. Kneeling Pushups:
      1. 1 set of 10
      2. 2 sets of 15
      3. 3 sets of 30
   4. Half Pushup
      1. 1 set of 8
      2. 2 sets of 12
      3. 2 sets of 25
   5. Full Pushups
      1. 1 set of 5
      2. 2 sets of 10
      3. 2 sets of 20
   6. Close Pushups
      1. 1 set of 5
      2. 2 sets of 10
      3. 2 sets of 20
   7. Uneven Pushups
      1. 1 set of 5 (both sides)
      2. 2 sets of 10 (both sides)
      3. 2 sets of 20 (both sides)
   8. 1/2 one-arm pushup
      1. 1 set of 5 (both sides)
      2. 2 sets of 10 (both sides)
      3. 2 sets of 20 (both sides)
   9. Lever Pushup
      1. 1 set of 5 (both sides)
      2. 2 sets of 10 (both sides)
      3. 2 sets of 20 (both sides)
   10. MASTER STEP: ONE ARM PUSHUP
       1. 1 set of 5 (both sides)
       2. 2 sets of 10 (both sides)
       3. 1 sets of 100 (both sides)

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