Hard Time - Prison Workout

6-week no-equipment cell plan

Only for iPhone

Free · Designed for iPhone. Not verified for macOS.

iPhone

Completely free — no ads, no accounts, no subscriptions. 28 bodyweight workouts across six weeks. A floor and a wall is all the equipment you need. In 1998, California pulled the iron out of its prisons. The people inside got strong anyway — with a floor, a bunk, a chair, a wall, and time. You've got a bedroom. Same equipment. HARD TIME is a six-week bodyweight program built from documented prison training history, run by two coaches who never let you slide: THE LIFER — twenty years of gravel-voiced yard wisdom. Tough as the door, straight as the bars. VOLKOV — quiet, precise, patient as winter. "Pain is weakness saying goodbye." They talk you through every rep — voice coaching with on-screen captions, form cues, rest-break stories from the yard, and drill cadences: DOWN! KICK! PUSH! SNAP! JUMP! AGAIN! THE PROGRAM • 28 workouts across six themed weeks: INTAKE, ROUTINE, YARD TIME, LOCKDOWN, HARD YARD, RELEASE DAY • The Deck — draw cards, pay reps: spades push, hearts sit up, diamonds squat, clubs burpee • Alternating ladders, cell circuits, card squats, iron holds • Daily spread sets — the all-day habit that built yard strength • Every method labeled honestly: documented history or yard legend BUILT FOR A BEDROOM No equipment. No gym. A floor, a bed, a chair, a wall, a towel — that's the whole kit. THE BLOCK ADJUSTS TO YOU Three intake questions place you — Fresh Fish, Gen Pop, or Yard Veteran — and every workout scales to your level. An easier variation is always one tap away, and if life interrupts, your spot's held. FREE. No ads, no accounts, no subscription. Nothing collected, nothing tracked. Ages 16+. The coaches are fictional characters; the training history is real. Not medical advice — consult a physician before starting any exercise program.

Ratings & Reviews

  • This app hasn’t received enough ratings or reviews to display an overview.

The developer, MATTHEW MALHAM, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .

  • Data Not Collected

    The developer does not collect any data from this app.

    Privacy practices may vary, for example, based on the features you use or your age. Learn More

    Accessibility

    The developer has not yet indicated which accessibility features this app supports. Learn More

    Information

    Seller
    • MATTHEW MALHAM
    Size
    • 65.2 MB
    Category
    • Health & Fitness
    Compatibility
    Requires iOS 17.0 or later.
    • iPhone
      Requires iOS 17.0 or later.
    • Mac
      Requires macOS 14.0 or later and a Mac with Apple M1 chip or later.
    • Apple Vision
      Requires visionOS 1.0 or later.
    Languages
    • English
    Age Rating
    16+
    Copyright
    • © 2026 Matthew Malham
  • Privacy Policy

    • More by MATTHEW MALHAM

    You Might Also Like