Help put together a super simple (prison style!) workout program

Wegowego

The premise behind my idea is for a 3 or 4 day a week, 20 minute maximum, strength and hypertrophy workout. One set of heavy dumbbells and as few and simple exercises as possible. My thoughts are along the lines of (all slow reps)

Workout A
Pull-ups 8-12 reps x 3 sets with 2 minute breaks
Elevated pushups 8-12 reps x 3 sets
Plank 60 secs x 3
Dumbbell squats

Workout B
Bicep curls 8-12 reps x 3
Diamond pushups 8-12 reps x 3 sets
Abs roller 12 reps x 3 sets
Dumbbell alternating lunges


Those of you in the know, what do you think of such routine? What would you add, take away?

Thanks!

stanmann571

I'd suggest not reinventing the wheel

Personally, I like Pavel, and Naked Warrior,

But Convict conditioning 1,2,3

And

the Kavadlo Brothers books have a lot to offer.

HamsterManV2

Agree with stanmann571.

Don't create your own program. Unless you have lots of experience, you can find better programs made by those with tons of experience. Yours may not have muscle balance, proper recovery, planned progression, etc. etc. The ones that I know which stanman listed are great.

Wegowego

Brilliant, thanks for your replies you guys. I'll certainly look into what you mentioned. Do you know for certain if any of the above does 20 minute workouts?

Thanks again!

bethany_rose8

These workouts are not working all of your muscle groups. You are missing rowing movements, glute and hamstring movements. You can google home workouts for these muscle groups but I'll also list some below:
Romanian Deadlifts - Adductors, Hamstrings, Lower glutes
Deadlifts - Hamstrings, glutes, adductors
Underhand bent over rows - middle back, lats, biceps
Dumbbell glute bridges - glutes, hamstrings

Meganthedogmom

Not enough leg action for my liking.

stanmann571

bethany_rose8 wrote: »

These workouts are not working all of your muscle groups. You are missing rowing movements, glute and hamstring movements. You can google home workouts for these muscle groups but I'll also list some below:
Romanian Deadlifts - Adductors, Hamstrings, Lower glutes
Deadlifts - Hamstrings, glutes, adductors
Underhand bent over rows - middle back, lats, biceps
Dumbbell glute bridges - glutes, hamstrings

@bethany_rose8 you may be missing the point of a super simple minimalist program.

bethany_rose8

I understand. Just know that you will build muscle in some areas and miss others. For example, large quads with no hamstrings or butt. You can always create 3-4 workouts with only 4 exercises each and still get all the muscle groups in man.

stanmann571

bethany_rose8 wrote: »

I understand. Just know that you will built muscle in some areas and miss others. You can always create 3-4 workouts with only 4 exercises each and still get all the muscle groups in man

SO how exactly are you going to do deadlifts and rows without a dumbells or barbells?

gearhead426hemi

Those exercises are a good starting point but I would add body squats or some sort of leg workout. You will find that after about a month this workout will be to easy. Start adding more reps/sets and decreasing the rest time as you get stronger. I only do bodyweight workouts and there are tons of ways to make it harder and still get results. It is easier on your joints and you don't need a lot of space or a gym to do them. Feel free to add me and I can show you some of my workouts if you are interested. I enjoy sharing workouts that keep it interesting.

Rammer123

stanmann571 wrote: »

bethany_rose8 wrote: »

I understand. Just know that you will built muscle in some areas and miss others. You can always create 3-4 workouts with only 4 exercises each and still get all the muscle groups in man

SO how exactly are you going to do deadlifts and rows without a dumbells or barbells?

OP is using dumbbells already.

bigmuneymfp

More push-ups

Rammer123

OP it will be tough to create a strength and hypertrophy workout with minimal resistance and weights. Progressive overload is necessary for both and it will be difficult to continue to progress those movements once you are very proficient in those movements, without adding additional weights/resistance

stanmann571

rdridi12 wrote: »

OP it will be tough to create a strength and hypertrophy workout with minimal resistance and weights. Progressive overload is necessary for both and it will be difficult to continue to progress those movements once you are very proficient in those movements, without adding additional weights/resistance

NO, it's not really that difficult.

Pushup - One arm Pushup. One arm one leg... OAOL elevated Planche pushup

Squat. Pistol squat/hanging lunge

Pullup OAP

Wallstand, Wallpushup(inverted mil press) OA Wallstand OA Wallpushup Inverted pressup unsupported

Ring/table rows OA ring/table rows OA/OL table rows, Hanging table rows.


Now I will grant that Legs don't get as much love as arms and upper body, But if you're doing strict pistols for reps, You're probably ok.

Rammer123

stanmann571 wrote: »

rdridi12 wrote: »

OP it will be tough to create a strength and hypertrophy workout with minimal resistance and weights. Progressive overload is necessary for both and it will be difficult to continue to progress those movements once you are very proficient in those movements, without adding additional weights/resistance

NO, it's not really that difficult.

Pushup - One arm Pushup. One arm one leg... OAOL elevated Planche pushup

Squat. Pistol squat/hanging lunge

Pullup OAP

Wallstand, Wallpushup(inverted mil press) OA Wallstand OA Wallpushup Inverted pressup unsupported

Ring/table rows OA ring/table rows OA/OL table rows, Hanging table rows.


Now I will grant that Legs don't get as much love as arms and upper body, But if you're doing strict pistols for reps, You're probably ok.

First, yes of course you can create instability and use unilateral movements to make them more difficult by improving your balance and proprioception, but at some point you are only able to increase the volume of the work. You are not able to increase the intensity which will limit the hypertrophy of those exercises and will not help much in increasing strength.

stanmann571

rdridi12 wrote: »

stanmann571 wrote: »

rdridi12 wrote: »

OP it will be tough to create a strength and hypertrophy workout with minimal resistance and weights. Progressive overload is necessary for both and it will be difficult to continue to progress those movements once you are very proficient in those movements, without adding additional weights/resistance

NO, it's not really that difficult.

Pushup - One arm Pushup. One arm one leg... OAOL elevated Planche pushup

Squat. Pistol squat/hanging lunge

Pullup OAP

Wallstand, Wallpushup(inverted mil press) OA Wallstand OA Wallpushup Inverted pressup unsupported

Ring/table rows OA ring/table rows OA/OL table rows, Hanging table rows.


Now I will grant that Legs don't get as much love as arms and upper body, But if you're doing strict pistols for reps, You're probably ok.

First, yes of course you can create instability and use unilateral movements to make them more difficult by improving your balance and proprioception, but at some point you are only able to increase the volume of the work. You are not able to increase the intensity which will limit the hypertrophy of those exercises and will not help much in increasing strength.

If you say so