Bruce Lee Workout: Secrets Revealed
By Chris Davis
 | Advanced (3+ years) |
 | 50 minutes/day | 4 days/week |
 | Gain Strength, Tone Body, Build Muscle |
 | Barbell, Squat Rack, Flat Bench, 2 x Dumbbell, Incline Bench, 1 x Dumbbell, Weight Plate, Bodyweight, Crossover Cable Machine, Single Grip Handle Strap, Pull up bar, Medicine Ball Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Bruce Lee Circuit Training
Scroll to topThe 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 | |
Circuit #1 - 2 rounds Rest 60s between rounds | ||||
| 1A.Barbell Clean and Press | 2 rounds | 8-12 reps | 0s | |
| 1B.Barbell Biceps Curl | 2 rounds | 8-12 reps | 0s | |
| 1C.Barbell Push Press - Behind the Neck | 2 rounds | 8-12 reps | 0s | |
| 1D.Barbell Upright Row | 2 rounds | 8-12 reps | 0s | |
| 1E.Barbell Back Squat | 2 rounds | 12-20 reps | 0s | |
| 1F.Bent Over Barbell Row | 2 rounds | 8-12 reps | 0s | |
| 1G.Barbell Bench Press | 2 rounds | 8-12 reps | 0s | |
| 1H.Barbell Pullover | 2 rounds | 8-12 reps | 60s | |
Day 2 - Lean Muscle Gain
Scroll to topThe 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 Back 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.Seated 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 | |
Day 3 - Total Body Workout
Scroll to topThe 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 | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Alternating Jump Lunge | 3 rounds | 8-12 reps | 0s | |
| 1B.Jog In Place | 3 rounds | 30s | 0s | |
| 1C.Bodyweight Jump Squat | 3 rounds | 8-12 reps | 0s | |
| 1D.Shoulder Circles | 3 rounds | 8-12 reps | 0s | |
| 1E.High Kick | 3 rounds | 8-12 reps | 0s | |
| 1F.Push-up | 3 rounds | 8-12 reps | 0s | |
| 1G.Russian Twist | 3 rounds | 8-12 reps | 0s | |
| 1H.Dumbbell Side Bend | 3 rounds | 8-12 reps | 0s | |
| 1I.Crunches | 3 rounds | 8-12 reps | 0s | |
| 1J.Hanging Leg Raise | 3 rounds | 8-12 reps | 60s | |
Day 4 - Ab Workout
Scroll to topSome of Bruce Lee's favorite ab exercises included:
| Exercise | Sets | Reps | Rest | |
| 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 | |
Date Created: 12/19/2019, UTC
Last Updated: 9/12/2020, UTC
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