Convict Conditioning
Paul Wade's 6 basic bodyweight exercises taken to their hardest variations
Quick Facts
- Level
- All levels
- Days / week
- 2–3
- Duration
- Years
- Category
- Bodyweight
- Equipment
- Pull-up bar
- Origin
- Created by Paul Wade (pseudonym) in 2010
What is Convict Conditioning?
Convict Conditioning is Paul Wade's bodyweight strength system built around six 'Big Six' movements: push-ups, pull-ups, squats, leg raises, bridges, and handstand push-ups. Each exercise has 10 progressive steps — from a dead-easy starting point to elite variations like one-arm push-ups and handstand push-ups on your fingertips.
Wade wrote the program in prison (the 'Convict' name), where he had no equipment and lots of time. The appeal: you can train anywhere, progress is crystal-clear, and the endgame skills are genuinely impressive — one-arm pull-ups, handstand push-ups, pistol squats, stand-to-stand bridges.
The routine is slow. You don't 'graduate' a progression until you can do multiple sets of 20+ reps with perfect form. Most lifters spend months per step, and the full system takes years. But it's produced some of the strongest bodyweight athletes on the internet.
Best For
- + Lifters who love clear progressions
- + People training with zero equipment
- + Patient athletes chasing elite bodyweight skills
- + Prison-style or minimalist trainees
Not For
- − Lifters in a hurry — progress is slow
- − People who want high volume
- − Those wanting hypertrophy-first programming
Program Structure
Push-up progression
Chest, shoulders, triceps
- Step 1: Wall push-up
- Step 2: Incline push-up
- Step 3: Kneeling push-up
- Step 4: Half push-up
- Step 5: Full push-up
- Step 6: Close push-up
- Step 7: Uneven push-up
- Step 8: 1/2 one-arm push-up
- Step 9: Lever push-up
- Step 10: One-arm push-up
Pull-up progression
Back, biceps
- Step 1: Vertical pull
- Step 2: Horizontal pull
- Step 3: Jackknife pull
- Step 4: Half pull-up
- Step 5: Full pull-up
- Step 6: Close pull-up
- Step 7: Uneven pull-up
- Step 8: 1/2 one-arm pull-up
- Step 9: Assisted one-arm pull-up
- Step 10: One-arm pull-up
Squat progression
Quads, glutes
- Step 1: Shoulderstand squat
- Step 2: Jackknife squat
- Step 3: Supported squat
- Step 4: Half squat
- Step 5: Full squat
- Step 6: Close squat
- Step 7: Uneven squat
- Step 8: 1/2 one-leg squat
- Step 9: Assisted one-leg squat
- Step 10: One-leg (pistol) squat
Leg raise progression
Core, hip flexors
- Step 1: Knee tucks
- Step 2: Flat knee raise
- Step 3: Flat bent leg raise
- Step 4: Flat frog raise
- Step 5: Flat straight leg raise
- Step 6: Hanging knee raise
- Step 7: Hanging bent leg raise
- Step 8: Hanging frog raise
- Step 9: Partial straight leg raise
- Step 10: Hanging straight leg raise
Bridge progression
Posterior chain, spinal health
- Step 1: Short bridge
- Step 2: Straight bridge
- Step 3: Angled bridge
- Step 4: Head bridge
- Step 5: Half bridge
- Step 6: Full bridge
- Step 7: Wall walking bridge (down)
- Step 8: Wall walking bridge (up)
- Step 9: Closing bridge
- Step 10: Stand-to-stand bridge
Handstand push-up progression
Shoulders, triceps, balance
- Step 1: Wall headstand
- Step 2: Crow stand
- Step 3: Wall handstand
- Step 4: Half HSPU
- Step 5: Full HSPU
- Step 6: Close HSPU
- Step 7: Uneven HSPU
- Step 8: 1/2 one-arm HSPU
- Step 9: Lever HSPU
- Step 10: One-arm HSPU
How to Progress
Each step has 3 levels: Beginner (1×10), Intermediate (2×20), Progression Standard (2–3×varies). You only advance to the next step after hitting the Progression Standard for that exercise. Wade recommends patience — staying on each step until it's completely solid.
Pros
- + Zero equipment needed (except pull-up bar)
- + Clear 10-step progression for each movement
- + Builds incredible tendon and joint strength
- + Lifelong program
- + Teaches impressive endgame skills
Cons
- − Extremely slow progress
- − Not optimal for fast hypertrophy
- − Some progressions feel arbitrary
- − Book is required for full context
Run Convict Conditioning in Fitloop
Fitloop handles the progression math, rest timers, and tracking — so you just show up and lift. Free forever, no ads.
Frequently Asked Questions
How long does it take to complete Convict Conditioning?
Most lifters spend 3–6 years to reach the highest progressions (one-arm push-ups, one-arm pull-ups). Some never reach the final steps and that's fine — the middle steps are already elite.
Do I need the book?
It helps. The book explains the 'why' behind the progressions and includes workout templates. That said, you can run the program from the progression lists alone.
Is Convict Conditioning better than the Reddit RR?
Different goals. CC is for people chasing specific skills over years. The RR is faster, more balanced, and includes rows/dips/horizontal pulls that CC skips. Most people do well starting with the RR and later cherry-picking CC progressions for specific skills.
Why no rows or dips in Convict Conditioning?
Wade argues that pull-ups and handstand push-ups cover all pulling and pressing. Many modern practitioners add rows and dips back in because they balance shoulder health. It's a reasonable modification.
What's the New Blood routine?
New Blood is a simpler introduction variant of Convict Conditioning for complete beginners. It uses only the first few progressions and runs 2 days per week. Once you can hit the standard, graduate to full CC.