Bruce Lee Workouts
There is a lot of information that can be found on Bruce Lee workouts. This is a huge testament to the man’s discipline because he regularly recorded his workouts. (Something that MUST be done if you are to see results and progress)
Bruce had your typical ectomorph body type – Small stature and bones. It’s for this reason he is very inspiring to ectomorphs around the world.
“Don’t get set into one form, adapt it and build your own, and let it grow, be like water” – Bruce Lee Philosophy
Bruce’s training consisted of many different types. It is documented that early in his life, he would train like a bodybuilder. He would use many isolation movements.
However he soon learnt that for what he wanted, strength and power, he would benefit more from bigger movements that used more muscle groups and Bruce started gearing his workouts towards compound exercises.
Bruce Lee workouts varied between weight lifing, cardio work (running/sprinting/cycling/skipping) and of course, martial arts.
Bruce would train with weight’s every other day and warned trainee’s not to ‘overtrain’, hence the rest day. This is a smart way of training and the theory still carries weight today. He also did cardio every single day. This consisted of 3-4 mile interval runs outdoors, skipping 2-3 x a week and also 30-40 minutes on an exercise bike. Talk about intense! No wonder Bruce was so ripped.
Below we have some Bruce Lee workouts. If you would like to see some more Bruce Lee workouts I’d recommend purchasing his book “Bruce Lee’s Fighting Method Basic Training” – Enjoy!
Altug Says : Something you should keep in mind is that these Bruce Lee workouts are from the 70′s. Although Bruce training with weight’s at all in this era was revolutionary, training systems have now jumped leaps and bounds since his day.
Therefore, I can’t really recommend his workouts as there are now more established ways to train.
I’d also like to remind you that this page is for a bit of fun. Working out like the stars won’t necessarily make you look like them. So much more goes into muscle building than just working out. If you want a more realistic approach to building your dream physique I’d recommend picking up a muscle building program – The one I recommend highly is Vince Delmonte’s No Nonsense Muscle Building <== Click here for my detailed and honest review.
This is meant as no disrespect to Bruce Lee. His work ethic was second to none and the results of his dedication were plain for everybody to see. If you can implement even half of that dedication into reaching your goals, you’re on the right path!
Here are a few Bruce Lee workouts described in his book, “The Art of Expressing the Human Body”.
These different workouts DO NOT include the cardiovascular work he did every single day as mentioned above.
Clean and press: 2 sets of 8
Squat: 2 sets of 12
Barbell pullover: 2 sets of 8
Bench press: 2 sets of 6
Good Morning: 2 sets of 8
Barbell Curl: 2 sets of 8
Done 3 days a week.
Squat: 3 set of 10
French Press: 4 sets of 6
Incline Curl:4 sets of 6
Concentration Curl: 4 sets of 6
Push-up: 3 sets of 10 (Weighted)
Barbell Curl: 3 sets of 8
One-Armed French Press: 3 sets of 6 to 8 reps
Dumbell Circle: 4 sets of as many reps as possible.
(Bruce would stand with two dumbells held out in front of him and circle them)
Reverse Curl: 4 sets of 6
Wrist Curl: 4 sets of as many possible
Reverse Wrist Curl: 4 sets of as many possible
Sit up: 5 sets of 12
Calf Raise: 5 sets of 20.
Bruce did this workout 3 days a week.
Sequence 1a – Monday – Wednesday – Friday:
Rope jumping, 1 minute.
Forward bend, 1 minute.
Cat stretch, 1 minute.
Jumping jack, 1 minute.
Bodyweight squat, 1 minute.
High kick, 1 minute.
Sequence 1b – Monday – Wednesday – Friday
Waist twists, 1 minute.
Palm up curl, 1 minute.
Roman chair, 1minute.
Knee drawing, 1 minute.
Side bending, 1 minute.
Palm down curl, 1 minute.
Sequence 2a – Tuesday – Thursday – Saturday
Groin stretch, 1 minute.
Side leg raise, 1 minute. (Hold each side for 30 seconds)
Jumping bodyweight squat, 1 minute.
Shoulder circling, 1 minute.
Alternate splits, 1 minute.
Leg stretches, 2 minutes. (Each leg for 1 minute, 30 seconds for front, 30 seconds for side.)
Sequence 2b – Tuesday – Thursday – Saturday.
Leg raise, 1 minute.
Reverse curl, 1 minute.
Sit up twist, 1 minute.
Leverage bar twist, 1 minute.
Alternate leg raise, 1 minute.
Wrist roller, 1 minute.
Overhand pullup, 30 seconds.
Seated leg press, 30 seconds.
Standing leg thrust, 30 seconds.
Shoulder press, 30 seconds.
Calf raise, toes in 10 secs, toes forward 10 secs, toes out 10 secs.
Alternating curl, 8-12 reps each arm in 30 seconds.
Standing 1 Arm Adduction, 30 seconds.
(Pull a cable down to your side – Imagine a lateral raise but in reverse, the resistance is coming from above via a high cable pulley).
Bench press, 30 seconds.
Squat, 30 seconds.
Lat pulldown behind neck, 30 seconds.
Triceps push-down, 30 seconds.
Cardio (Run) full pace, 1 minute, 30 seconds.
Wrist roller, 1 minute.
Neck flexion/extension/rotation, 1 minute.
Hey, I'm Altug! Owner of this site and Level 4 Certified Personal Trainer here in the U.K (or wherever in the world I am at this specific moment!). 
