Bruce Lee Workout: Secrets Revealed

Posted by Jorge Inzunza on

Bruce Lee Workout

Bruce Lee’s workout was discovered by his daughter, Shannon Lee. Shannon Lee shared the Bruce Lee workout that she found in her late father’s possessions. The workout and training notes were featured in Muscle & Fitness (October 2014 issue).

The secrets revealed in Bruce Lee’s workout included his notes on power, agility, coordination, flexibility, endurance, agility and even rest. When it came to his workouts, Bruce Lee used the philosophical maxim:

DON’T ALLOW YOUR GOALS TO BE SUPERFICIAL. THINK DEEPLY ABOUT YOUR MOTIVATIONS, AND PURSUE THEM IN WAYS THAT ELEVATE YOUR PERFORMANCE. ACCEPT WHAT IS USEFUL, REJECT WHAT IS USELESS, AND ADD WHAT IS ESSENTIALLY YOUR OWN, AND APPLY IT TO YOUR WORKOUT.

Bruce Lee Workout Secrets

Bruce Lee Circuit Training

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
Clean and Press 2 8-12
Barbell Curls 2 8-12
Behind-the-Neck Presses 2 8-12
Upright Rows 2 8-12
Barbell Squats 2 12-20
Barbell Row 2 8-12
Bench Press 2 8-12
Barbell Pullover 2 8-12
[Do one set of each, moving onto the next exercise after 1 set. Rest a minute. Then, repeat the circuit one more time. (to reach 2 sets of each exercise) Click exercise links (above) for videos and descriptions on how to do Bruce Lee Circuit Training.]
Muscle & Fitness Bruce Lee Workout Routine
Muscle & Fitness

Bruce Lee developed a circuit training routine long before it was popular. He found that training all his muscles was a more balanced approach. For his goals, it was much better than focusing on a singular muscle group.

Bruce Lee Circuit Training Routine Abs

This is because Bruce Lee was focused on power and agility, but not massive increases in size. For anyone focused on a lean frame, circuit training is the way to go. By doing different exercises for different body parts, blood has to flow much quicker.

As your blood is flowing quicker through body, your heart has to work harder. Circuit training requires more pumping blood, increasing your heart rate. An increased heart rate during weight training (or cardio) is the key to fat burning.

Bruce Lee Workout For Lean Muscle Gains

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!

bruce-lee-workout-for-lean-muscle-gains

Exercise Sets Reps
Barbell Squats 3 10
Lying Triceps Extension 4 6
Incline Dumbbell Curls 4 6
Concentration Curls 4 6
Weighted Push Ups 3 10
Barbell Curls 3 8
Overhead Triceps Extension 3 6-8
Dumbbell Rotation 4 AMAYC
Seated Wrist Curls 4 AMAYC
Reverse Wrist Curls 4 AMAYC
Situps 5 12
Calf Raise 5 20
[Click exercise links (above) for videos and descriptions on how to do Bruce Lee Workout for lean muscle gains]

 

AMAYC= As Many As You Can (i.e., To Failure)

Bruce-Lee-Workout-Lean-Muscle-Gains
Muscle & Fitness

Bruce Lee Total Body Workout

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 Format
Alternate Splits 3 Circuit
Run In Place 3 Circuit
Jump Squats 3 Circuit
Shoulder Circling 3 Circuit
Bruce Lee High Kicks 3 Circuit
Pushups 3 Circuit
Waist Twists 3 Circuit
Side Bends 3 Circuit
Ab Crunches 3 Circuit
Hanging Leg Raises 3 Circuit
[Click links above for exercise videos/demonstrations. Circuit format means you perform only 1 set of an exercise, then move to the next one.]

 

Bruce Lee Total Body Workout

 

Bruce Lee Workout Fundamental Exercises

The Bruce Lee workout centered around fundamental exercises. His daughter, Shannon Lee, found more notes detailing Bruce Lee’s Fundamental Exercises:

Bruce Lee Workout Fundamental Exercises

Bruce Lee split his exercise routine into:

  • Exercises for Strength (Power)
  • Exercises for Speed
  • Exercises for Coordination
  • Exercises for Flexibility
  • Exercises for Endurance
  • Exercises for Agility
  • Exercises for Basic Fitness

Based on Bruce Lee’s philosophy, everyone should write down their own fundamental exercises for each category. Or, you can even re-write the list of categories to fit who you want to be. For Bruce Lee, fitness was very personal. Add what makes you stronger; take away what you hurts you.

Bruce Lee Fitness Program

Bruce Lee’s fitness program was based on the philosophy of movement. Shannon Lee calls her father the Philosopher of Movement. What does she means by this?

I GUESS WHEN I SAY THAT HE IS A PHILOSOPHER OF MOVEMENT WHAT I REALLY MEAN TO SAY IS THAT HE PHYSICALIZED PHILOSOPHY. PHILOSOPHICAL IDEAS AND SAYINGS ARE GREAT…BUT THE NEXT STEP IS TO TAKE IT AND TRY TO INTEGRATE IT INTO SOME SORT OF PERSONAL ACTION.

Bruce-Lee-Fitness-program

 

She further goes on to say:

MY FATHER TOOK IT A BEAT FURTHER AND FULLY APPLIED HIS BELIEFS AND THOUGHTS TO HIS TRAINING AND HIS ART. [BRUCE LEE] PHYSICALIZED IDEAS SUCH AS ADAPTABILITY, PLIABILITY, FREEDOM, EFFICIENCY AND INSTINCT.

DON’T ALLOW YOUR GOALS TO BE SUPERFICIAL. THINK DEEPLY ABOUT YOUR MOTIVATIONS, AND PURSUE THEM IN WAYS THAT ELEVATE YOUR PERFORMANCE. USE WHAT WORKS. DISCARD WHAT DOES NOT.

Bruce Lee Abs Workout

Here’s a Bruce Lee Abs Workout video, based on his book, The Art of Expressing The Human Body.

Bruce Lee Jeet Kune Do Training

Here’s a rare video of Bruce Lee Jeet Kune Do training. Jeet Kune Do was Bruce Lee’s favorite style of martial arts:

Bruce Lee Injury & Workout Motivation

Bruce Lee injured his back severely, but didn’t want to give up on training. He kept on trying to train, despite his injury.Still, he had to learn that sometimes you have to slow down when you’re hurt. When he gave himself time to heal, it was back to training.

 

Bruce Lee Workout Muscle & Fitness Cover Photo

His daughter, Shannon Lee, says that he was able to thrive because of his workout motivation. This workout motivation stems from the fact that he was:

ABLE TO WORK TO DO THAT BECAUSE HE FOLLOWED THAT VOICE INSIDE OF HIM THAT SPOKE OF WHAT HE WAS CAPABLE OF.

Much like Steve Jobs’ advice to the Stanford graduating class, Bruce Lee was determined and motivated by that inner voice that already knew what he wished for, and was capable of.

Bruce Lee’s daughter, Shannon Lee, says his workout motivation stemmed from that inner voice. She sums up what she learned from her father, his workout motivation, and Bruce Lee’s legacy, saying:

WE ALL KNOW THAT VOICE. WE RUN FROM IT, OR WE DON’T BELIEVE IT AND BLOCK IT OUT, BUT IT’S THERE AND IF WE ONLY LISTENED TO IT AND GAVE IT EXPRESSION, WE COULD ALL ACCOMPLISH AMAZING THINGS!

Bruce Lee On Rest And Recovery

After his injury, Bruce Lee became a big proponent of rest and recovery. Shannon Lee says:

MY FATHER INJURED HIS BACK BY NOT WARMING UP PROPERLY. HE BECAME A BIG ADVOCATE OF WARMING UP AFTER THAT. HE DEFINITELY BELIEVED IN REST AND RECOVERY TIME.

Bruce Lee Workout Quotes

Bruce Lee Workout Quote on overcoming your physical limits:

Bruce-Lee-Workout-Quote-Physical-Limits

Bruce Lee Water Quote:

Bruce-lee-water-quote

5 Most Famous Bruce Lee Quotes:

most-famous-bruce-lee-quotes

Bruce Lee Workout Quote:

Bruce Lee Workout Quote

Bruce Lee Videos

Bruce Lee is famous for movies like Enter the Dragon, Fist of Fury, The Game of Death, The Big Boss, and The Return of the Dragon. Here are some Bruce Lee videos that showcase his greatness.

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