Chapter 1 Journey of Power: Departure

Chapter Two Lost Skills: "Old School" Gymnastics

Chapter III Self-respect Exercise and Modern Fitness Methods: Prisoner's Manifesto

The fourth chapter is about this book: prisoners' fitness.

Part II: Six Arts

Chapter 5 Armored chest muscles and steel triceps: push-ups.

Chapter VI Elevator-like thighs: Squats

Chapter 7 Warehouse Back and Cannon Biceps: Pull-ups

Chapter 8 Six Demons: Lift your legs.

Chapter 9 embattled spine: bridge

Chapter 10 Healthy and Strong Shoulders: Backward Support

Part III: Self-guidance

Chapter 11 The Golden Rule: Body Wisdom

Chapter XII Training Plan: Timetable

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