Written by Kyle Hunt | BEXSci.
Fact checked by Kirsten Yovino, CPT Brookbush Institute
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Legacy is a word that perfectly encapsulates the impact of martial artist and cultural legend Bruce Lee. There is little debate that he is one of the most influential martial artists of all time. He inspired millions through his movies and writings while introducing martial arts to the Western world.
Beyond his silver screen stardom and martial arts prowess, Bruce Lee's physique remains a source of endless fascination and inspiration. Even 50 years after his death, people still want to know what it took to achieve his famed shredded look.
In this article, we dive deep into the various training routines and diet regimens that shaped Bruce Lee into the epitome of physical excellence. So, whether you're aiming to master a martial art or seeking knowledge for your fitness journey, join us as we uncover Bruce Lee's mythical workout routine – a routine that echoes through time.
Table of Contents:
- Who Is Bruce Lee?
- Typical Bruce Lee Training Split
- The Bruce Lee Workout Routine
- Principles To Getting A Bruce Lee Physique
- Bruce Lee Diet Plan
- How To Train Like Bruce Lee
- FAQs
Who Is Bruce Lee?
Bruce Lee, born November 27, 1940, in San Francisco, California, was a legendary martial artist, actor, filmmaker, and cultural icon. He is widely regarded as one of the most influential martial artists ever and has left an enduring impact on society.
Bruce Lee's influence extended far beyond the world of martial arts. He broke down racial barriers in Hollywood and became a global superstar through martial arts films like "Enter the Dragon." He promoted the idea of martial arts as a means of self-expression and personal growth, not just combat.
Lee's philosophy and martial art, Jeet Kune Do, emphasized adaptability and combining multiple techniques, revolutionizing the martial arts world. He unfortunately passed away at the young age of 32 years old.
Physical Stats:
- Height: Bruce Lee was 5 feet 7 inches (170 cm) tall.
- Weight: He weighed around 135-140 pounds (61-64 kg).
- Body Fat: Lee maintained a low body fat percentage, estimated to be about 4-6% at his peak.
Typical Bruce Lee Training Split
Make no mistake, the following Bruce Lee workout routines are intense. He routinely trained three or four times daily, following a 6-Day Workout Split. Here is a weekly breakdown.
|
Day |
Morning |
Afternoon |
Evening |
|
Monday |
Run |
Martial Arts |
Abs |
|
Tuesday |
Cycling |
Martial Arts (Kicking) |
Abs |
|
Wednesday |
Run |
Martial Arts |
Abs |
|
Thursday |
Cycling |
Martial Arts |
Abs |
|
Friday |
Run |
Martial Arts |
Abs |
|
Saturday |
Cycling |
Martial Arts |
Abs |
|
Sunday |
Rest Day |
Rest Day |
Rest |
The Bruce Lee Workout Routine
Since Bruce Lee constantly adjusted and updated his training, outlining his exact training routine is nearly impossible. That said, here is an example of what a week of workouts could have looked like.
1) Cardio and Flexibility:
I've divided this section into different components of Bruce Lee's workout routine, and the first one we'll look at is cardio and flexibility. Here's what Bruce Lee focuses on and when along with the best flexibility exercises to include in your daily routine.
- Monday, Wednesday, Friday: Run 2-6 miles
- Tuesday, Thursday, Saturday: Cycle 10 miles and Jump Rope 20 minutes
- Flexibility Every Day
Some great flexibility exercise to include in your routine are:
|
Exercises |
|
High Kick and Rear Stretch |
|
Single Leg Raise |
|
Forward Bend |
|
Elbow Touching |
|
Waist Twisting |
|
Alternate Splits on Chair |
|
Leg Stretch (front, side) |
|
Sitting Bends |
|
Arched Bridge Position |
2) Martial Arts Training:
Monday, Wednesday, and Friday are punching-focused days, while Tuesday, Thursday, and Saturday are kicking-focused days. Here are the exercises to incorporate:
Punching Focused:
- Shadow Boxing
- Bag Routine: Jab, Cross, Hook, Overhand, and Combinations.
- Form practice and footwork.
- Occasional Sparing
Kicking Focused (Gung Fu Workout):
- Punching
- Kicking (Straight, Hook, Side Kids)
- Form practice and footwork
- Occasional Sparing
Bruce Lee Warm-Up Workout Routine
Looking for a Bruce Lee routine to use as a warm up? Check out the video below! Not only is this a great warm-up routine, but it will also help you master Bruce Lee's style of martial arts training.
3) Weight Lifting:
Tuesday, Thursday, and Friday should include weight training. Here are the exercises, sets, and reps to focus on.
|
Day |
Exercise |
Sets x Reps |
|
Tuesday |
Barbell Clean and Press |
2 sets x 8 reps |
|
|
Barbell Squat |
2 sets x 12 reps |
|
|
Barbell Pullover |
2 sets x 8 reps |
|
|
Barbell Bench Press |
2 sets x 6 reps |
|
|
Barbell Good Morning |
2 sets x 8 reps |
|
|
Barbell Curl |
2 sets x 8 reps |
|
Thursday |
Barbell Clean and Press |
4 sets x 6 reps |
|
|
Barbell Squat |
4 sets x 6 reps |
|
|
Barbell Good Morning |
4 sets x 6 reps |
|
|
Barbell Bench Press |
4 sets x 5 reps |
|
|
Barbell Curl |
4 sets x 6 reps |
|
Friday |
Circuit Workout: |
1-2 rounds |
|
|
Pullups |
AMRAP in 30 seconds |
|
|
Leg Press |
8-12 reps |
|
|
Standing Leg Thrust |
8-12 reps |
|
|
Shoulder Press |
8-12 reps |
|
|
Standing Calf Raise |
8-12 reps |
|
|
Cable Curl |
8-12 reps |
|
|
Horizontal Arm Adduction |
8-12 reps |
|
|
Bench Press |
8-12 reps |
|
|
Deadlift |
8-12 reps |
|
|
Behind the Neck Pulldown |
8-12 reps |
|
|
Triceps Pressdown |
8-12 reps |
|
|
Wrist Roller |
AMRAP in 30 seconds |
|
|
Neck Flexion / Extension |
8-12 reps |
4) Abs and forearms:
Bruce would do some form of abdominal, forearm, and grip training daily.
|
Category |
Exercise |
Sets x Reps |
|
Abs |
Roman Chair Sit-ups |
4-5 sets x 15-20 reps |
|
|
Side Bend |
4-5 sets x 15-20 reps |
|
|
Leg Raises |
4-5 sets x 15-20 reps |
|
|
Flag |
4-5 sets x 15-20 reps |
|
|
Twist |
4-5 sets x 15-20 reps |
|
|
Backbend |
4-5 sets x 15-20 reps |
|
Forearms / Grip |
Wrist Roller |
4-5 sets x 5-15 reps |
|
|
Fingertip Pushups |
4-5 sets x 5-15 reps |
|
|
Reverse Curl |
4-5 sets x 5-15 reps |
|
|
Gripper Machine |
4-5 sets x 5-15 reps |
|
|
Wrist Curl with Dumbbell or Barbell |
4-5 sets x 5-15 reps |
|
|
Pinch Gripping |
4-5 sets x 5-15 reps |
Principles To Getting A Bruce Lee Physique
Bruce Lee lived and breathed training. He was a true student of fitness, always looking for ways to improve his performance. Chuck Norris, one of Lee's close friends, said Bruce was either working out or thinking about working out at all times.
Here are a few principles for getting a Bruce Lee physique.
1) Martial Arts Training:
If you are aiming to look like Bruce Lee, the most challenging part is likely replicating his martial arts training. It is no surprise but Bruce Lee trained martial arts daily and had some serious martial arts skills. Sometimes, multiple times per day.
His martial arts training involved punching, kicking, bag work, Gung Fu, and sparring. The energy expended during his fight training was significant, likely contributing to his lean physique. It wouldn't be Bruce Lee's workout routine without a heavy emphasis on martial arts training.
2) Barbell Strength Training:
When you think of Bruce Lee's workout, you probably don't picture him using heavy barbells, but he did. A training philosophy of his was to include barbell training, which was a significant part of his weekly routine.
However, he didn't lift weights to improve his physique. Bruce was only interested in performance. He wanted to improve his muscular strength so it was helpful in real-world situations.
3) Flexibility:
If you ever wondered how 5'7 Bruce Lee could kick 7'2 Kareem Abdul-Jabbar in the head, it was from years of flexibility training. The Bruce Lee workout schedule involves daily stretching.
4) Consistent Abdominal Training:
A shredded six-pack is one of the most notable features of Bruce Lee's physique. He built those abs with daily abdominal training, a strict diet, and intense cardio. Check out these 30 Best Core Exercises to build a strong and shredded core!
5) Forearm and Grip Training:
When you look at most fighters' training methods, one thing typically stands out - the abundance of forearm and grip training.
Bruce Lee trained his grip every day. With the importance of grip strength on fighting ability, this makes sense. Want some ideas on how to train your grip strength? Our article on the 9 Best Grip Strength Exercises will help.
6) Cardiovascular Training:
As anyone around the gym scene knows, cardio is important to getting lean. Bruce Lee was an advocate of daily runs. He often ran 2-5 miles in the morning or afternoon, regardless of the weather. In addition to daily runs, he would incorporate jump rope and cycling.
7) Eliminating Limitations:
One of Bruce Lee's many memorable quotes is, "Low aim is the worst crime a man has." This desire for constant improvement in life carries over well to fitness. Placing artificial limitations on your ability will restrict how far you can take your performance and physique.
Bruce Lee Diet Plan
Bruce Lee's diet was a well-balanced, healthy diet. He didn't limit or eat anything in excess, instead aiming for moderation. Most of his diet centered on Asian cuisine.
Here is a sample breakdown of what he typically ate in a day.
|
Meal |
Ingredients |
Nutrition Facts |
|
Meal #1: Breakfast |
1-2 servings of whole-grain muesli cereal |
15g protein, 75g carbs, 20g fat, 540 calories |
|
|
1 serving of mixed nuts |
|
|
|
1 serving dried fruit |
|
|
|
1 cup of black tea with honey |
|
|
Meal #2: Homemade Vegetable & Fruit Juice |
2-3 large carrots |
0g protein, 25g carbs, 0g fat, 100 calories |
|
|
1 apple |
|
|
|
2-3 celery stalks |
|
|
Meal #3: Lunch |
4oz of chicken breast, lean red meat, or seafood |
35g protein, 60g carbs, 5g fat, 425 calories |
|
|
1 cup of rice |
|
|
|
2 cups of vegetables |
|
|
Meal #4: Protein Shake |
Protein powder or non-instant powdered milk |
40g protein, 60g carbs, 20g fat, 580 calories |
|
|
2 eggs |
|
|
|
1 tbsp wheat germ and 1 tbsp brewer's yeast |
|
|
|
1 tbsp peanut butter |
|
|
|
1 banana |
|
|
|
Water and ice cubes |
|
|
Meal #5: Dinner |
4oz of chicken breast, lean red meat, or seafood |
35g protein, 60g carbs, 5g fat, 425 calories |
|
|
1 cup of rice or noodles |
|
|
|
2 cups of vegetables |
|
The whole day of nutrition information: 126g of protein, 280g of carbohydrates, 50g of fat [2074 calories]
Bruce Lee also took many daily supplements, including Vitamin C, Bee Pollen, Vitamin E, and B Vitamins.
How to train like Bruce Lee
While you might not have the time to devote your entire life to training, there are a few things you can do to train like Bruce Lee.
- Practice Martial Arts: The first step in following Bruce Lee's workout routine is practicing martial arts. Pick any martial art of your choice. Some options include Brazilian Jiu-Jitsu, Muay Thai, Judo, Karate, and Taekwondo. Practicing martial arts can improve fitness, self-discipline, and self-defense while promoting mental clarity and stress relief.
- Focus On Performance: One of the "secrets" of Bruce Lee's training programs was his emphasis on performance. Of course, he looked great, but that was a side effect of his training, not the primary goal. By prioritizing strength and performance, he constantly pushed for new personal records. Breaking new ground in the gym is essential for continued progress. Your progress will stagnate if you use the same weights for the same amount of reps for too long. The take-home point is this: Even if your goals are purely aesthetic, it helps to get stronger and progressive overload is always key.
- Consistency: Bruce Lee defined what it meant to be consistent. He trained nearly every day. I'm not saying you need to do that, but if you want to look like Bruce Lee, you must work at it. Big-time progress doesn't happen overnight. It takes months of training 3-6 days a week, eating healthy, and doing cardio.
FAQs
Here are answers to some common questions about Bruce Lee’s martial arts, training methods, and nutrition philosophies.
What martial art was Bruce Lee?
Bruce Lee practiced and popularized Jeet Kune Do, a martial art philosophy he developed.
How many pushups could Bruce Lee do?
There are varying accounts of Bruce Lee's physical abilities, but he was known to be able to perform a large number of pushups, reportedly over 50 one-arm push ups.
How much did Bruce Lee work out in a day?
Bruce Lee was known for his intense workout routines, which could involve several hours of daily training.
How many hours of sleep did Bruce Lee get?
Bruce Lee believed in the importance of rest and typically aimed for 7-8 hours of sleep each night.
Did Bruce Lee train his fingers?
Yes, Bruce Lee incorporated finger training exercises into his martial arts training to improve grip strength. One of his favorite exercises is fingertip pushups.
How much protein did Bruce Lee eat?
Bruce Lee followed a balanced diet with around 120-130g of protein daily. Since he weighed about 135 lbs, he came close to one gram of protein per pound of body weight.
Did Bruce Lee have a gym?
Yes, Bruce Lee had a home gym where he trained and developed his workouts, which included various exercise equipment and training tools.
The Bruce Lee Training Routine: Final Takeaways
Bruce Lee's training regimen and diet are a timeless testament to the power of discipline, dedication, and a relentless pursuit of excellence. His commitment to mastering his body and mind remains an enduring source of inspiration for individuals from all walks of life.
As we reflect on the journey of this martial arts legend, let us remember that the principles he espoused are not confined to the gym or the dojo; they are a roadmap to unlocking our physical and mental potential. Whether you're seeking to transform your physique or strengthen your inner resolve, remember the indomitable spirit of Bruce Lee and let his legacy continue to guide you on your path to greatness.
Looking for more great celebrity workouts? Check out the Chris Hemsworth Workout Routine, the David Goggins Workout Routine, and the Mark Wahlberg Workout Routine.
Kyle Hunt
Author