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Bruce Lee Workout
Bruce Lee developed many workouts during his career and not all have been documented. However, he did keep good training notes, and it is from these that we know about the Bruce Lee Exercises and Workouts. Bruce Lee divided his routine into specific martial arts training to enhance his martial arts prowess, i.e. weight training, calisthenics, cardio fitness and stretching. Each day Bruce Lee would train to improve his physique and his martial ability. However, Bruce Lee also stated that it was important to never train the body so hard on any given day, to the point where the body is too weak on the following days to train more or to fight. From a martial perspective it is essential to never over-train, as although in the long term intensive training can make the body stronger quicker, in the short term it is not a good martial practice to leave yourself weak to fight.
Bruce Lee Training Philosophy
continued below ....Above all, never cheat on any exercise; use the amount of weight that you can handle without undue strain.” – Bruce Lee
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This quote is still valid for all forms of weight training exercise today. Firstly, good form is essential, whether you are lifting weights, stretching, performing bodyweight exercises or practicing martial arts. Bruce Lee obviously had a very good grounding in the importance of good form, as kung-fu, and other martial arts, use “forms” for training and honing fighting techniques. Good form is essential in martial arts, as it can help to determine the strengths and weaknesses of a student, condition the body to react and move in the correct way, as well as strengthen the muscles, ligaments and joints. Poorly executed form can lead to poorly executed martial application, which can be fatal.
Bruce Lee and the Importance of Good Form when Exercising
In the Bruce Lee Workout, form is very important. Poorly executed form not only reduces the effectiveness of an exercise, but it can also cause injury by placing too much pressure in the wrong areas. Also, to cheat on an exercise, is to cheat your own body of obtaining the optimal workout during any given session.
Bruce Lee’s weight training routine evolved during his career. In his early days, his emphasis was on bodybuilding, especially forearm training, and he supplemented his diet with protein drinks. Later on, he started to simplify his training. He realized that rather than the isolation exercises favored by bodybuilders, he needed to perform compound weight training exercises to increase his overall strength and condition. Bruce Lee’s weight reduced after he gave up the bodybuilding routines in favor of more traditional compound and cardio training.
“Since weight training involves repetitions, a great deal of energy must be exerted. Therefore, weight training should be practiced only every other day.” – Bruce Lee
This quote is interesting, as it seems to move away from his traditional approach of not working the body so much that you are weakened. So, although he was moving away from the bodybuilding routines, he was also moving away from pure martial arts. The Bruce Lee Workout should be intensive enough to require adequate recovery days. Bruce Lee suggested that you should train at most once every other day, or three days per week, with an extra rest day at the weekend. For Bruce Lee, the most important aspect of his new weight training routine was that he could still train his martial arts and practice endurance/cardio training on the other days. Bruce Lee adopted a cross training methodology, in that he believed fitness training should have three key elements: stretching for flexibility; weight training for strength; and cardiovascular for endurance.
Bruce Lee’s Weight Training Routine
Bruce Lee Clean and Press – 2 sets of 8 reps
The clean and press is a classic weight lifters exercise. Unlike bodybuilding exercises, which work muscles in isolation, Bruce Lee’s weight lifting/power lifting exercises work muscles together, i.e. they are compound movements. Bruce Lee performed clean and presses in a very intensive fashion, that is, without rest between reps. This made the exercise a cardio and endurance exercise as well as a weight training exercise. In the clean and press a barbell is lifted from the floor, and in one explosive movement the weight is lifted up to rest on the front of the shoulders – this is the clean. Afterwards, the weight is then pressed upwards, and held overhead. It is then lowered to the floor in one movement, and repeated. A good form is essential in the clean and press, it is also important not to attempt to lift too much weight, as injuries to the lower back are common in poorly executed clean and presses.
Bruce Lee Barbell Squat – 2 sets of 12 reps
The squat is one of the most important compound exercises in the Bruce Lee Workout, especially for martial artists. It develops a solid base and core. In the standard squat, which should always be performed in a squat rack for safety, a barbell is placed across the shoulders and a squat is then performed. Bruce Lee advised there should be no pause in the lowest position, instead as soon as your thighs reach a horizontal position, you should rise again to a standing position. The squat works the hips, glutes, hamstrings, calves and quads.
Bruce Lee Barbell Pullovers – 2 sets of 8 reps
The barbell pullover is a weight training exercise that is less common these days. It is the classic rib-box expander. To perform a pullover you should lie on a flat bench, hold a barbell with a shoulder width grip overhead, and then lower it backwards behind your head, keeping the elbows slightly bent. The bar should be held as far back as it is comfortable. Some people can touch the floor behind them with the bar, but this is not recommended without adequate training. Use a light weight to start with, as this is a deceptively difficult movement.
Bruce Lee Bench Press – 2 sets of 6 reps
No weight training session would be complete without a bench press. Many martial artists actually advise against the bench press as it expands the rib cage, which is a weakness in fighting. Bruce Lee taught that a fighter should aim to develop a solid set of ribs, which can take strikes. Performing many bench presses and pullovers can open the ribs too much, so if you plan to fight competitively, do not place too much emphasis on these exercises.
Bruce Lee Good Mornings Exercises – 2 sets of 8 reps
Bruce Lee was a fan of the good morning exercise. The exercise involves holding a barbell across the shoulders and then bend forward, keeping the legs and back straight. This exercise can be very dangerous if you do not warm up and attempt to use too much weight. Really good mornings can be performed with good results with just an empty bar. Bruce Lee damaged his back doing good mornings exercises – he did not damage it in a kung-fu challenge match, as portrayed in the film Dragon!
Bruce Lee Barbell Curls – 2 sets of 8 reps
Curls are the other staple weight training exercise along with bench presses. Everyone seems to want bigger biceps. For martial arts styles that involve grappling, grabbing, pulling and throwing, a good pairs of guns come in very useful. So perform bicep curls in each training session to build up the guns. Bruce Lee Workout aims to increase your pulling power.
Change the Routine and Exercises to Suit Your Needs
With any weight training, it is important not to get into a rigid routine. After a while of training, you will hit a plateau and training will no longer produce the same gains, if any, that it once did when you were weaker and less fit. For this reason, it is essential to add new exercises. So, train with dumbbells instead of barbells at times, change the weight and number of repetitions etc. to give the body a new challenge and a new spurt of growth.
This was by no means Bruce Lee’s only workout and weight training routine, but it formed the foundation, the core, of his strength training later in his career. If you want to start to train like Bruce Lee then perform the Bruce Lee Workout at least once per week.
Learn more about Bruce Lee’s martial arts and fitness training in The Art of Expressing the Human Body.
In loving memory of Bruce Lee: the little dragon
Further Reading
- Bruce Lee Portal
- Bruce Lee’s Abs Workouts
- What Did Bruce Lee Eat?
- Bruce Lee, The Greatest Martial Arts Action Hero
- Jeet Kune Do – The Way if the Intercepting Fist.
- Bruce Lee Interview on the Pierre Berton Show
- Bruce Lee’s Kickboxing Workouts
- Bruce Lee’s Kicking Workouts
- Bruce Lee – His Fitness Workouts, Strength Training and Diets
- Find a Kung-fu School
- Book Review: Bruce Lee’s Fighting Method: The Complete Edition
- Book Review: The Art of Expressing the Human Body
Workouts Dos Lee De Bruce: Treinamento Da Força
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27 Responses to “Bruce Lee Workout”
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Does it seem like this work out is low on the reps. I mean Bruce Lee was very strong without having overly volumous muscles. However, it seems that this work out would give you a lot of bulk as the reps are very low.
Bruce lee was trying to concentrate on power and strength along with speed and stamina. So doing heavy weights for 6 reps giving him power and strength then doing a lot of cardio and flexibility training to give him speed and endurance. Which is why he didn’t gain bulk. Also other factors like diet and the amount of time he spend doing cardio and weights can be considered .
Don’t forget that genetics play a role in how you respond to training. Not everyone will bulk up on this type of workout, and not everyone will look like Bruce after doing this workout either!
Well, H Guy, the truth is that Bruce Lee said once on a video and also on one of his books: “Perform every repetition quicker as possible”
That means, you wont get any kind of bulk, just get the muscle stronger and so on…
Would the Romanian Deadlift be a good substitute for the Good Morning?
Oh and thank you MotleyHealth for recommending this strength training category =]
Bruce Lee is the greatest lol
please help me with the tips for leg flexibility thanks
Ernie, I think that the Romanian would be a better option.
Ernie, that’s true… The Romanian is more effective and much more safer than deadlift..
The question is, how much weight? If it’s too heavy(you can do just 2setsx8reps) you can move fast thus only slow twitch muscle are used. If it’s too light (you can do 2×20reps easy) you don’t seem to gain strength. Maybe doing 1 week heavy(6-12reps) and 2 weeks light (20-30reps). If you think about it, you train your abs (20-30 reps, bodyweight) and they don’t seem to grow but they get stronger after a month or two you can add an extra 5kg plate. I guess it’s trail and error as bruce lee did. As i read all this book, there’s a comment of Don Inosanto saying “Everyone said that weight training = buld , but Bruce Lee just beat them to it” . But again i also read that he quit the weight training on different muscle and continue just on compound ones. Trail and Error …..
Correction to my post above:
“you cannot move fast thus only slow twitch muscle are used”
I think that you have hit the nail on the head there. All weight training routines should just be considered a guide. You have to determine what works for YOU. Different people respond to different focus, people plateau at different stages.
Compound is certainly the favored approach for athletes and martial artists. Isolation is really just for bodybuilders! Muscles have to work together to be effective, and supporting/stabilizing muscles need to be strong enough to do their job, otherwise the whole system will collapse under the pressure. You are only as strong as your weakest link (or muscle).
Was unsuccessful in locating Bruce Lee’s cardio workout?
I know that he used to run, but really he spent so much time do punching and kicking drills I guess this formed the bulk of his cardio. He used to do something like 2000 punches a day. But we shall see what additional info on Bruce we can find.
He was doing pyramid punches with dumbells. 0-2-4-6-8-10-8-6-4-2-0 (in lb) 100 with each dumbbell. As for cardio, running/bicycling but mostly rope jumping.
I have been following Bruce since I was old enough to understand martial arts and working out. although I’m only 20, his workout has helped me reach goals I never thought possible. I mean my punches are fast as my kicks and my body has been built for strength and speed. So, thanks to those who have posted your opinions and advice about all of his workouts and eating habits. I’m glad I wondered across this website with fellow Bruce Lee enthusiasts.
I was wondering if someone had some advice, i have recently started a training regime of weights, the workout above, 3 days a week (not consecutive) and body wieght exerices everymorning, (pull ups, press ups, sit ups etc) i am 18, 6′2 and weigh little more than 10 and half stone, yet i am toned, not big, but i have definiton, wondering how long it takes to start noticed a difference in size, although im not tryin to get big, just fast and strong, but a little size wud b gd. any help ?
For size you need to lift more reps and ensure that you are eating a healthy protein rich diet, plus get plenty of rest/sleep. Diet and rest is vital for growth. How long? It depends on many factors. Some say that doing too much cardio slows growth, so it may take you longer. But remember to focus on improving martial ability. Size will come.
Martialmadness. I would like to assist but it’s difficult without having your goals. Are you a martial artist or are you only after the “look”? DO you want functional strength or simply to build some muscle and again look good? If you are a martial artist which martial art are you doing? Traditional or Modern? Reason I ask these questions is that I’ve been doing traditional martial arts for 20 years and there are certain aspects that shouldn’t and can’t be ignored when training the way you do. You say you want to be fast, but weight training is not speed training. You need to train for explosive speed which cant be done with free weights. You can only accomplish that much and then you hit a ceiling. I will be glad to assist you just give a more detailed breakdown what you do in terms of martial arts, your bodybuilding reps, your cardio workouts and if you can the basic outline of your diet as well.
Other than that training takes a long time. There are NO quick fixes no matter what you do. You need to start thinking in terms of years and not months or weeks. Look forward to hear from you. Cheers
DeathinShadows. I am Currently doing a modern martial art, which is basically a mixture of Karate, Kickboxing And JU-Jitsu at a local club not far from me, i use free weights that i have at home and are currently doing about10 reps at a time for bench, curls etc. but for rows, squats and deadlifts i am doing 12, my strenght has increased already and i have gained a few pounds. my diet is a well balanced diet not to much of one thing, but i like to eat a lot of rice to help with the weight, but high protein is also included to keep my strenght up. i want functional strenght and not to be big a bulky like a steroid head, i want quick powerful movements, i try to use speed training alot, but need advice on how to do this, as i only have a punch bad and sparring mitts that i can use with my bro who is a thai boxer. your help is much appreciated.
i forgot to add…2-3 sets on the weights…
and also, my cardio is about 10min skipping warm up, and 15min punch bag warm down…although this needs to be improved on..any ideas for this would be execllent…cheers
I’m actully training with free weights, and I have already 2 years. I read a lot of bodybuilding and martial arts. A LOT. To prevent overtraining and training with maximum effort and better well to train clever.
I train with kung fu, traditional. I train with the “12 animals” system, wing chung, xing yi, and a bit of bagua & chang chuan.
I always changing my rep range. I shouldn’t get bulk because my martial arts. But I can get in shape and stronger with free weights. One week I train with reps between 4-6. And the next week I might be training with 10-20.
this workouts r da best!!!!!R.I.P Bruce Lee
Hello, in regards to this workout, what about isolation of shoulders and triceps? I know you can get some shoulder workout from the clean and PRESS (which ends in a military press), and the bench uses triceps, but what about shoulder presses or skull crushers or even dips? I find it odd there are mo specific exercises for these muscle groups.
I’ve heard boxers don’t do many shoulder exercises because they get good shoulder strength from constant punching, so they don’t overtrain, but I’m talking here just straight weight/strength and not necessarily what other exercises you do outside the weights room.
I would assume a lot of punching power comes from shoulders/triceps, where you’d use your biceps for trapping/grappling etc?
Also, I agree swapping the good mornings for the deadlift. It’s a lot safer and in the long run you can lift a lot more.
These exercises were the ones done by Bruce according to The Art of Expressing the Human Body. Bruce favored compound exercises over an isolation, and the weight training did indeed only compliment his other martial arts training. Concentration on isolation exercises would risk overtraining. He used to also perform thousands of punches everyday!
hey i have just started practicing traditional martial arts (hwarangdo) i do not use weights but what would be some good exercises other than the basics- push ups, pull ups,squats,crunches to gain functional muscle in my lower and upper body and strenght ?? i couldnt think of any better place to post my question than an article posted on bruce lee =) thanks.
These exercises performed by Bruce Lee are still very relevant and effective today. Basically you want to do compound movements (big moves that utilize more than one muscle at a time) and lift a heavier weight (fewer reps per set, more weight) to build more athletic muscle.