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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 |
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 | Notes |
---|---|---|---|---|
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 | 2 sets | 8 - 12 reps | 60s | |
1D. Upright Barbell Row![]() | 2 sets | 8 - 12 reps | 60s | |
1E. Barbell Squat | 2 sets | 12 - 20 reps | 60s | |
1F. Bent Over Barbell Row | 2 sets | 8 - 12 reps | 60s | |
1G. Barbell Bench Press | 2 sets | 8 - 12 reps | 60s | |
1H. Barbell Pullover | 2 sets | 8 - 12 reps | 60s |
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 | Notes |
---|---|---|---|---|
1. Barbell Squat | 3 sets | 10 reps | 60s | |
2. Barbell Lying Triceps Extension (Skullcrusher) | 4 sets | 6 reps | 60s | |
3. Alternating Incline Dumbbell Biceps Curl | 4 sets | 6 reps | 60s | |
4. One-Arm Dumbbell Concentration Curl | 4 sets | 6 reps | 60s | |
5. Weighted Pushup | 3 sets | 10 reps | 60s | |
6. Barbell Biceps Curl![]() | 3 sets | 8 reps | 60s | |
7. Standing Dumbbell Triceps Extension | 3 sets | 6 - 8 reps | 60s | |
8. Dumbbell Chop![]() | 4 sets | AMAP reps | 60s | |
9. Seated Palm-Up Barbell Wrist Curl | 4 sets | AMAP reps | 60s | |
10. Barbell Reverse Wrist Curl | 4 sets | AMAP reps | 60s | |
11. Sit Up | 5 sets | 12 reps | 60s | |
12. Cable Calf Raise![]() | 5 sets | 20 reps | 60s |
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 | Notes |
---|---|---|---|---|
1A. Alternating Jump Lunge | 3 sets | 8 - 12 reps | 60s | |
1B. Jog In Place![]() | 3 sets | 30s | 60s | |
1C. Bodyweight Jump Squat | 3 sets | 8 - 12 reps | 60s | |
1D. Shoulder Circles | 3 sets | 8 - 12 reps | 60s | |
1E. High Kick![]() | 3 sets | 8 - 12 reps | 60s | |
1F. Push-up | 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 |
Some of Bruce Lee's favorite ab exercises included:
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Hanging Leg Raise![]() | 4 sets | 15 reps | 60s | |
2. V-up | 4 sets | 15 reps | 60s | |
3. Oblique Twist Curl using Medicine Ball | 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 |
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