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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
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Push Press - Behind the Neck demonstrationPlay Barbell Push Press - Behind the Neck demonstration
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Upright Row
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
2 sets, 12 - 20 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Pullover demonstrationPlay Barbell Pullover demonstration
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
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
One-Arm Dumbbell Concentration Curl demonstrationPlay One-Arm Dumbbell Concentration Curl demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Weighted Pushup demonstrationPlay Weighted Pushup demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Triceps Extension demonstrationPlay Standing Dumbbell Triceps Extension demonstration
3 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Chop demonstrationPlay Dumbbell Chop demonstration
4 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Seated Palm-Up Barbell Wrist Curl demonstrationPlay Seated Palm-Up Barbell Wrist Curl demonstration
4 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Seated Barbell Reverse Wrist Curl demonstrationPlay Seated Barbell Reverse Wrist Curl demonstration
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
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
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Jog In Place demonstrationPlay Jog In Place demonstration
3 sets, 30s, (rest 60s)
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Shoulder Circles demonstrationPlay Shoulder Circles demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
High Kick
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Russian Twist
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
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
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
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Roman Chair Sit-up
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
4 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
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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