Last updated on March 7th, 2020 at 06:16 pm
It’s a scary thing trying to research an absolute legend and master.
How does one replicate a routine like the one of Bruce Lee’s?
Well, we’re about to find out.
It’s time we got this legend on SHJ.
Speaking of legends. It’s been a month of legends, having seen Arnold Schwarzenegger, Sylvester Stallone, and now Bruce Lee.
This one is a routine I’m sure will look similar to training styles we’ve seen by Jackie Chan and Donnie Yen, though.
Do you think you can handle it?
Bruce Lee Stats:
Height: 5’7
Weight: (approximate) 130-140 lbs
Bruce Lee was short.
But we have a bunch around his height range.
The shorter range consists of guys like Zac Efron, KJ Apa, Mark Wahlberg, Daniel Radcliffe, Tom Holland and more.
The average height is anywhere from 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Hugh Jackman, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.
And, even taller than them are guys like The Mountain, Dwayne Johnson, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.
But, don’t worry either way.
I write these routines to be utilized by any shape and size.
Take The SHJ Program Quiz and find the perfect program for YOU.
Bruce Lee Diet and Nutrition
Lee was light, which was likely due to his activity level being so high.
Like the other athletes we’ve seen (guys like Cristiano Ronaldo, Messi, Neymar, etc.) at SHJ, Lee thought of his food as fuel.
So, while it would be smart to check out our Nutrition Pillars to find a good nutritious diet plan that works for you, it is important to mention that sustainability is key.
If you’re going to be as active as Bruce Lee, which I doubt for some reason, there is a reason you should definitely be aware of calorie counting and your macros.
Actually, you should be aware of it regardless, because that’s exactly the plan I’m following right now as well.
The Academy revolves around sustainability, and I’m also utilizing our new Superhero Programs as well, which you guys may have seen if you follow my check-ins.
But it’s important to realize that you can’t out train your diet.
Keep that in mind when choosing your plan.
Take The Free Workout Placement Quiz and find the best free workout for you.
Bruce Lee Workout Routine Research
Site like Bodybuilding.com and Muscle and Fitness give us some great resources to recreate the training regime of Bruce Lee.
For example, Muscle and Fitness writes:
Bruce Lee learned through combat that he needed to improve both his strength and conditioning to be a more effective martial artist. Although he used basic concepts like weights for strength, jogging for endurance, and stretching for flexibility, these methods have come a long way since the 1960s and ’70s. Today, Lee would not seek “best,” but he would continue to seek “better.” Similar to what Lee used, the Training for Warriors system also uses a four-day physical training week. This schedule allows fighters (and weekend warriors) to build strength and cardiovascular endurance while still leaving time for both recovery and martial arts training. In order to accomplish this, the following workouts should be finished in a little over an hour or less. If Lee were training today, the TFW methods would be perfectly tailored to match his need for strength, conditioning, and recovery.
They also tell us about how he utilized weight training as well, stating:
Lee was one of the first martial artists to advocate weight training. This broke with the prevailing wisdom of his day that strength training would make you heavy and slow.
Bodybuilding.com follows this up in agreement while also making sure we remember about all the mixed martial arts training and endurance training that came in on top of this as well.
Between the two sites we have a master plan that we can create combining cardio endurance, weight training, and mixed martial arts.
Let’s do this.
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
The Bruce Lee Workout Routine
Training Volume:
4 days per week
Explanation:
I’m going to program you 4 days per week based on the routines that have been recreated to match Bruce Lee’s own regime. That being said, you can also add in a ton more mixed martial arts if you’re going to want to rank up with Lee.
Want To Upgrade This Workout?
The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.
Day One: Upper Body
Warm Up:
Stretch
10 minutes of jump rope
Workout:
Barbell Bench Press
4×12
Weighted Chin Up
4×10
Incline Reverse Dumbbell Flys
3×10
Incline Dumbbell Bench Press
3×10
Barbell Power Cleans
3×10
Face Pulls
3×10
Plank Rows
3×10 (each arm)
Sit Ups
3×25
Planks
3×60 seconds
Cooldown
800m jog
Day Two: Full Body and Endurance
Warm Up:
Stretch
10 minutes of jump rope
Workout:
5 Rounds for Time:
100m sprint
25 Mountain Climbers
20 Kettlebell Swings
15 Burpees
10 Pull Ups
5 Deadlifts
Core:
Sit Ups
3×25
Planks
3×60 seconds
Cooldown
1600m jog
Day Three: Rest Day or Mixed Martial Arts
You can focus on punches and kicks that I will mention below OR you can utilize coaching from Coach Derek in The Academy, or even some of his awesome programming in the Daredevil, Deathstroke or Moon Knight Workout Routines.
PUNCHES:
- Jab-Speed Bag, Foam Pad, Top and Bottom Bag
- Cross-Foam Pad, Heavy Bag, Top and Bottom Bag
- Hook-Heavy Bag, Foam Pad, Top and Bottom Bag
- Overhand Cross-Pad, Heavy Bag
- Combinations- Heavy Bag, Top and Bottom Bag
- Platform Speed Bag Workout
KICKS:
- Side Kick
- Hook Kick
- Spin Kick
- Rear and Front Thrust
- Heel Kick
Day Four: Lower Body
Warm Up:
Stretch
10 minutes of jump rope
Workout:
Squats
4×12
Weighted Lunges
4×10 (each leg)
Straight Leg Deadlift
3×10
Hamstring Curls
3×10
Light Front Squats
3×15
Calf Raises
3×10
Box Jumps
3×10
Sit Ups
3×25
Planks
3×60 seconds
Cooldown
800m jog
Day Five: Full Body and Endurance
Warm Up:
Stretch
10 minutes of jump rope
Workout:
5 Rounds for Time:
60 calorie run (fast pace)
50 Leg Raises
40 Push Ups
30 One Arm Dumbbell Snatches (each arm)
20 Double Unders
10 Burpees
Core:
Sit Ups
3×25
Planks
3×60 seconds
Cooldown
1600m jog
Day Six: Rest Day or MORE Mixed Martial Arts
MORE MMA TRAINING.
This is Bruce Lee we’re talking about.
You should be adding in mixed martial arts training EVERY DAY, outside what I’m programming.
You can focus on punches and kicks that I will mention above OR you can utilize coaching from Coach Derek in The Academy, or even some of his awesome programming in the Daredevil, Deathstroke or Moon Knight Workout Routines.
Join The Superhero Academy and start unleashing your inner SuperHuman.
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