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Bruce Lee Workout Routine

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Bruce Lee's Workout Routine Helped Him Build Lean Muscles on Top of Muscles

Bruce Lee was a unique physical specimen with well defined, lean muscles who still sets the standard for washboard abs today. Lee took training to the extreme in order to sculpt a functionally fit body that he could use for martial arts. In the early days, he took a bodybuilding like approach with a lot of isolation exercises. Lee later realized that exercises with compound movements were much more effective. Lee believed in intense training, but not to the point of over-training.

Bruce Lee's Amazing Strength

Functionally fit to destroy any combatant

Bruce Lee had immense physical strength. He could do 1 finger pushups. He could knock 250lb men to the ground with a one inch punch. He could support a 125lb barbell in front of him with elbows locked. He could thrust his fingers through a Coke can. His legs were so powerful that he could destroy a 100lb heavy bag and kick a 300lb heavy bag to the ceiling with a sidekick. Bruce Lee did not train to create a lean, defined body. This was merely the result of his goal of gaining more functional strength to use in martial arts.

Bruce Lee Weight Training Routine

A Bodybuilding Like Approach

Lee would perform weight training 3 days per week with one day of rest between each workout.
Clean & Press: 2 sets of 8 reps
Squats: 2 sets of 12 reps
Pullovers: 2 sets of 8 reps
Bench press: 2 sets of 6 reps
Good mornings: 2 sets of 8 reps
Barbell curls: 2 sets of 8 reps

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Bruce Lee Conditioning

High Intensity Training

Lee's conditioning included high intensity running, jump roping, and martial arts. When performing punching drills, Lee would use small weights to help increase his speed and strength. Lee also incorporated a HIIT workout when running. He would sprint intensely for upwards of a mile and then walk a mile. In addition, he would ride the stationary bike for 45 minutes.

Bruce Lee Abs

The Envy of Everyone

Bruce Lee still sets the standard today for amazing abs. He had incredibly low body fat due to the high intensity conditioning he performed. The following routine merely helped define his ab muscles further:

Waist twists - 4 sets of 90 reps
Sit-up twists - 4 sets of 20 reps
Leg raises - 4 sets of 20 reps
Leaning twists - 4 sets of 50 reps
Frog kicks - 4 sets of 50 reps

Additional exercises included situps, side bends, flags, and leg raises.