Bruce Lee’s full-body routine
According to him, his circuit training method is crucial to building his power. Here’s what it looks like.
- Clean and press: 2 sets x 8-12 reps
- Barbell curls: 2 x 8-12
- Upright rows: 2 x 8-12
- Barbell squats: 2 x 12-20
- Barbell row: 2 x 8-12
- Bench press: 2 x 8-12
- Barbell pullover: 2 x 8-12
How to do it?
First, do one set for each exercise. After doing all of them, rest for a minute. Then, repeat everything once more. Do it 3 times a week.
This workout will train all of your muscles. It’s good if you want to focus on building up strength and agility but still have a lean body.
It’s also very good for cardiovascular health. By moving all parts of your body, blood has to flow more quickly through your body. So your heart works harder, which means more fat is burned.
But if you want to build muscle mass, you should look for another workout.
Bruce Lee workout for lean muscle gains
If you want to get bigger, you can try this workout. Bruce Lee designed this routine when he wanted lean muscle gains. This routine is so effective that he already gained 1.9 cm to his upper biceps in only 44 days!
- Barbell squats: 3 sets x 10 reps
- Lying triceps extension: 4 x 6
- Incline dumbbell curls: 4 x 6
- Concentration curls: 4 x 6
- Weighted push-ups: 3 x 10
- Barbell curls: 3 x 8
- Overhead triceps extension: 3 x 6-8
- Dumbbell rotation: 4 x AMAYC (As Much As You Can)
- Seated wrist curls: 4 x AMAYC
- Reverse wrist curls: 4 x AMAYC
- Sit-ups: 5 x 12
- Calf raise: 5 x 20
Bruce Lee’s diet
Other than exercising, you need food to build muscle. So, I definitely recommend Bruce Lee’s diet.
Lee preferred smaller meals throughout the day rather than three large ones. This way, he had a consistent energy level.
He also ate Chinese food, because it relies on plant-based carbohydrates like rice and vegetables. Add two protein shakes every day for protein, mixed with calorie-rich and nutritious food.
That’s all. Easy, right? So why don’t you try Bruce Lee workout today and get fit?