The Dub Method

The Dub Method was born behind the walls of Pelican Bay and San Quentin. The little brother to the legendary Dub X Prison Training System, it is a stripped down and brutally effective bodyweight system used by new inmates to get lean, strong, and dangerous with nothing but grit and the floor.

No equipment. No excuses. Just the truth of what works when you have nothing but time, a focused mind and willpower.

Each workout can be done in under an hour, requires zero gear, and builds the kind of physique and endurance that comes from consistent repetition and iron discipline. 

 This training program prepared me for the Dub X training program, which I used to become Fittest Inmate on the Yard three times consecutively.

What’s Inside

• Duration: 10 weeks (3 days ON, 1 day OFF)

• Session Length: 45–60 minutes

• Equipment Needed: None (bodyweight only)

• Difficulty Level: designed to turn beginner and intermediate inmates into savages before they attempt The Dub X advanced prison training routine.

Bonus Routines Included:

• Deck of Pain (card-based circuit)
• Juarez Valley Prison Workout
• Mike Tyson Prison Squat Routine
• Old-School Shadowboxing and Conditioning circuits

Why This Works

The Dub Method builds resilience and lean strength the same way real fighters and inmates did — with consistency, structure, and full-body control. Core methods include: 

• High Volume Calisthenics — develop muscle endurance and hypertrophy without weights

• Strict Technique Training — full range of motion, zero cheating, every rep earned

• Progressive Volume Load — 72-day progression to build capacity and conditioning

• Minimal Rest Conditioning — train heart, lungs, and muscles simultaneously

• Optional Substitution System — maintain progress through soreness or injury using