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Bruce Lee Workout: Secrets Revealed

By Chris Davis

Experience
Intermediate (2-3 years)
Time
69 minutes/day | 4 days/week
Good for
Build Muscle, Gain Strength, Tone Body
Equipment
1 x Dumbbell, 2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Flat Bench, Incline Bench, Medicine Ball, Single Grip Handle Strap, Squat Rack, Weight Plate
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
Source: www.popworkouts.com

The Bruce Lee Workout reveals the secrets to his routine. Bruce Lee is known for having a lean body, yet he was full of strength and agility. Lee was very secretive about his training. This is because martial arts centers around personal growth and inner strength, it’s not something you gush about.


Bruce Lee’s workout was discovered by his daughter, Shannon Lee. Shannon Lee shared the Bruce Lee workout that she found in her late father’s possessions. The workout and training notes were featured in Muscle & Fitness (October 2014 issue).

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Bruce Lee Circuit Training

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The Bruce Lee circuit training routine was the foundation of his power. It was central to Lee’s overall strength, or what he calls “power.”

Circuit
Barbell Clean and Press demonstrationPlay Barbell Clean and Press demonstration
1A. Barbell Clean and Press
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
1B. Barbell Biceps Curl
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Push Press - Behind the Neck demonstrationPlay Barbell Push Press - Behind the Neck demonstration
1C. Barbell Push Press - Behind the Neck
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Upright Row▶
1D. Barbell Upright Row
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1E. Barbell Back Squat
2 sets, 12 - 20 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
1F. Bent Over Barbell Row
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1G. Barbell Bench Press
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Pullover demonstrationPlay Barbell Pullover demonstration
1H. Barbell Pullover
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Lean Muscle Gain

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The Bruce Lee Workout for lean muscle gains was something he created when he wanted to get bigger. Bruce Lee created a workout routine designed for lean muscle gains. This workout helped him gain 3/4″ (1.9 cm) to his upper biceps in just 44 days!

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
2. Barbell Lying Triceps Extension (Skullcrusher)
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
3. Alternating Incline Dumbbell Biceps Curl
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
One-Arm Dumbbell Concentration Curl demonstrationPlay One-Arm Dumbbell Concentration Curl demonstration
4. One-Arm Dumbbell Concentration Curl
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Weighted Pushup demonstrationPlay Weighted Pushup demonstration
5. Weighted Pushup
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
6. Barbell Biceps Curl
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
7. Standing Dumbbell Triceps Extension
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Chop demonstrationPlay Dumbbell Chop demonstration
8. Dumbbell Chop
4 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Seated Palm-Up Barbell Wrist Curl demonstrationPlay Seated Palm-Up Barbell Wrist Curl demonstration
9. Seated Palm-Up Barbell Wrist Curl
4 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Seated Barbell Reverse Wrist Curl demonstrationPlay Seated Barbell Reverse Wrist Curl demonstration
10. Seated Barbell Reverse Wrist Curl
4 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Sit Up demonstrationPlay Sit Up demonstration
11. Sit Up
5 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Cable Calf Raise demonstrationPlay Cable Calf Raise demonstration
12. Cable Calf Raise
5 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Total Body Workout

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The Bruce Lee Total Body Workout is a collection of his notes that encompasses his exercise routine. These notes were found by his daughter, Shannon Lee:

Circuit
Alternating Jump Lunge demonstrationPlay Alternating Jump Lunge demonstration
1A. Alternating Jump Lunge
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Jog In Place demonstrationPlay Jog In Place demonstration
1B. Jog In Place
3 sets, 30s, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
1C. Bodyweight Jump Squat
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Shoulder Circles demonstrationPlay Shoulder Circles demonstration
1D. Shoulder Circles
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
High Kick▶
1E. High Kick
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
1F. Push-up
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Russian Twist▶
1G. Russian Twist
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
1H. Dumbbell Side Bend
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
1I. Crunches
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
1J. Hanging Leg Raise
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Ab Workout

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Some of Bruce Lee's favorite ab exercises included:

Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
1. Hanging Leg Raise
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
2. V-up
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Oblique Twist Curl using Medicine Ball demonstrationPlay Oblique Twist Curl using Medicine Ball demonstration
3. Oblique Twist Curl using Medicine Ball
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Roman Chair Sit-up▶
4. Roman Chair Sit-up
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
5. Dumbbell Side Bend
4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Dragon Flag Sit Up▶
6. Dragon Flag Sit Up
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/18/2019, EST


Last Updated: 9/12/2020, EDT

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