Bruce Lee Workout: Secrets Revealed

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

69 minutes

Genders

Male

Goals

Build Muscle (Male)

Gain Strength (Male)

Tone Body (Male)

Description

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

Source

www.popworkouts.com

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Medicine Ball, Weight Plate

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

69 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)

Gain Strength (Male)

Tone Body (Male)

Description

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Medicine Ball, Weight Plate

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

www.popworkouts.com

Workout Overview

Day 1: Bruce Lee Circuit Training

Day 2: Lean Muscle Gain

Day 3: Total Body Workout

Day 4: Ab Workout

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

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.”

Exercise	Sets	Reps	Rest
1A. Clean and Press ▶	2 sets	8 - 12 reps	60s
1B. Barbell Biceps Curl ▶	2 sets	8 - 12 reps	60s
1C. Push Press - Behind the Neck Push Press Behind the Neck - Olympic Weightlifting Exercise Library - Catalyst Athletics by Catalyst Athletics	2 sets	8 - 12 reps	60s
1D. Upright Barbell Row ▶	2 sets	8 - 12 reps	60s
1E. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	2 sets	12 - 20 reps	60s
1F. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	2 sets	8 - 12 reps	60s
1G. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	2 sets	8 - 12 reps	60s
1H. Barbell Pullover Barbell Pullovers: A Better Way by Patrick Striet	2 sets	8 - 12 reps	60s

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!

Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	10 reps	60s
2. Barbell Lying Triceps Extension (Skullcrusher) Barbell skull crusher- perfect technique! MPT by Travis Pantelic	4 sets	6 reps	60s
3. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4 sets	6 reps	60s
4. One-Arm Dumbbell Concentration Curl Biceps Exercises -- Dumbbell Concentration Curl by Fitnessyard	4 sets	6 reps	60s
5. Weighted Pushup Weighted Pushups l Nagi Yadav Fitness by Nagendra Singh	3 sets	10 reps	60s
6. Barbell Biceps Curl ▶	3 sets	8 reps	60s
7. Standing Dumbbell Triceps Extension دامبل خلف الرأس - Standing Dumbbell Triceps Extension by Arabian Bodybuilding	3 sets	6 - 8 reps	60s
8. Dumbbell Chop ▶	4 sets	AMAP reps	60s
9. Seated Palm-Up Barbell Wrist Curl Forearm exercises -- Barbell Wrist Curl by Fitnessyard	4 sets	AMAP reps	60s
10. Barbell Reverse Wrist Curl How To Do A BARBELL SEATED REVERSE WRIST CURL \| Exercise Demonstration Video and Guide by Live Lean TV Daily Exercises	4 sets	AMAP reps	60s
11. Sit Up SIT-UP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	5 sets	12 reps	60s
12. Cable Calf Raise ▶	5 sets	20 reps	60s

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:

Exercise	Sets	Reps	Rest
1A. Alternating Jump Lunge Jumping lunges by Street Workout and Bodybuilding	3 sets	8 - 12 reps	60s
1B. Jog In Place ▶	3 sets	30s	60s
1C. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	3 sets	8 - 12 reps	60s
1D. Shoulder Circles Shoulder Circles by Orillia Sports Medicine And Rehabilitation	3 sets	8 - 12 reps	60s
1E. High Kick ▶	3 sets	8 - 12 reps	60s
1F. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3 sets	8 - 12 reps	60s
1G. Russian Twist ▶	3 sets	8 - 12 reps	60s
1H. Dumbbell Side Bend ▶	3 sets	8 - 12 reps	60s
1I. Crunches ▶	3 sets	8 - 12 reps	60s
1J. Hanging Leg Raise ▶	3 sets	8 - 12 reps	60s

Ab Workout

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Some of Bruce Lee's favorite ab exercises included:

Exercise	Sets	Reps	Rest
1. Hanging Leg Raise ▶	4 sets	15 reps	60s
2. V-up V Up Abs Exercise by David Kimmerle	4 sets	15 reps	60s
3. Oblique Twist Curl using Medicine Ball Russian Twist Variation: How To Do a Medicine Ball Twists \| Tough Mudder Training by Tough Mudder	4 sets	15 reps	60s
4. Roman Chair Sit-up ▶	4 sets	20 reps	60s
5. Dumbbell Side Bend ▶	4 sets	15 - 20 reps	60s
6. Dragon Flag Sit Up ▶	4 sets	6 reps	60s