Bruce Lee Workout Guide: His Training Routines and Exercise Philosophy

Inside Bruce Lee's Workout: The Routine That Built a Martial Arts Icon

Bruce Lee wasn’t just a martial arts legend—he was also a fitness pioneer who constantly experimented with his training methods. His workouts evolved from traditional weightlifting routines to cutting-edge training techniques designed for maximum efficiency and agility. Lee’s training incorporated weightlifting, cardio, martial arts drills, and innovative methods like PHA (Peripheral Heart Action) training to push the limits of human performance. His commitment to full-body workouts, moderate intensity, and continuous adaptation was key to his legendary physique and fighting skills.

Bruce Lee's Early Training Routine (1965)

Before he became a global icon, Bruce Lee trained at Hak Keung Gymnasium in Hong Kong. His workout log from 1965 reveals a bodybuilding-style routine, heavily focused on arm and grip strength—likely tailored to his martial arts requirements.

Gym Routine from 1965:

• Squats – 3 sets of 10 reps (95 lbs)
• French Press – 4 sets of 6 reps (64 lbs)
• Incline Curls – 4 sets of 6 reps (35 lbs)
• Push-Ups – 3 sets of 10 reps
• Two-Hand Curls – 3 sets of 8 reps (70-80 lbs)
• Triceps Stretch – 3 sets of 8 reps
• Dumbbell Curls – 4 sets to failure (18 lbs)
• Reverse Curls – 4 sets of 6 reps (64 lbs)
• Wrist Curls – 4 sets to failure (various weights)
• Sit-Ups – 5 sets of 12 reps
• Calf Raises – 5 sets of 20 reps

🔹 Key Takeaways:
✅ Emphasis on arm strength and grip endurance—essential for martial arts
✅ Heavy use of wrist and reverse curls to improve striking power
✅ Moderate weightlifting intensity with functional strength in mind
✅ Core and leg exercises included, but not prioritized in early training

Transition to a Full-Body Routine

As Bruce Lee’s understanding of fitness evolved, he moved towards a simpler, full-body routine that balanced strength, endurance, and explosive power.

Bruce Lee’s Full-Body Routine (Later Years)

• Clean and Press – 2x8-12
• Squats – 2x12
• Barbell Pullovers – 2x8
• Bench Press – 2x6
• Good Mornings – 2x8
• Barbell Curls – 2x8

🔹 Why This Routine Worked:
✅ Efficiency – Full-body workouts stimulate multiple muscle groups in one session
✅ Balance – Combines strength, endurance, and explosiveness
✅ Hypertrophy and Mobility – Moderate intensity allows muscle growth without bulk

The Influence of PHA Training

Bruce Lee was always searching for better ways to train. After reading Ironman Magazine, he discovered PHA (Peripheral Heart Action) Training—a full-body circuit system that keeps blood circulating, increasing both strength and endurance.

Bruce Lee’s PHA Circuit

1️⃣ Pull-Ups
2️⃣ Leg Press
3️⃣ Shoulder Press
4️⃣ Cable Curls
5️⃣ Bench Press
6️⃣ Deadlifts
7️⃣ Sprints
8️⃣ Wrist Roller

🔹 Why PHA Training Worked for Bruce Lee:
✅ Improved cardiovascular endurance and strength simultaneously
✅ Alternated between upper and lower body to maintain blood flow
✅ No rest between exercises, mimicking fight conditions

Bruce Lee's Cardio & Core Training

Lee’s legendary speed and endurance came from daily cardiovascular and core workouts.

🏃 Running: 3-6 days per week, using a fartlek (interval) running approach
⏳ Jump Rope: Used as an alternative to running, maintaining agility and conditioning
🔥 Core Training:

• Side Bends (5 sets)
• Leg Raises (5 sets)
• Sit-Ups (To failure)

🔹 Why This Worked:
✅ Fartlek running increased endurance without compromising explosiveness
✅ Daily core training reinforced striking power and body control

Martial Arts Training & Experimental Methods

Bruce Lee’s martial arts regimen was just as intense as his gym workouts.

🥋 Striking Drills: Divided training into upper and lower body strike days
👊 Shadow Boxing: Used for speed, agility, and mental preparation
🛠 Equipment & Innovation: Built custom training devices for speed and grip strength

🔹 Key Takeaways:
✅ Repetitive practice refined technique—“Practice one kick 1,000 times, not 1,000 kicks once.”
✅ Shadow boxing combined visualization and agility
✅ Custom training equipment targeted specific weaknesses

Why Bruce Lee's Training Philosophy Still Matters Today

Bruce Lee wasn’t just training to look strong—he was training for total-body performance. His methods combined strength, endurance, flexibility, and combat skills, making him one of the most complete athletes in history.

🔹 What We Can Learn from Bruce Lee’s Training:
✔ Full-body workouts are more effective than split routines
✔ Strength should complement agility—not slow you down
✔ Experimentation and adaptation are key to improving performance
✔ Cardio and core training are essential for overall fitness

How to Train Like Bruce Lee

Bruce Lee’s training philosophy wasn’t just about lifting weights—it was about functional fitness, endurance, and discipline. If you want to emulate his approach, focus on:

💥 Full-body workouts with compound movements
💨 High-intensity cardio (running, jump rope, sprints)
🥋 Martial arts drills and shadow boxing
🧠 Constant experimentation with new training methods

Bruce Lee redefined what it meant to be an athlete. His dedication, innovation, and relentless work ethic made him a legend—and his training principles remain relevant today for anyone serious about fitness.

🚀 Want to train like Bruce Lee? Start with his full-body workout, add cardio, and most importantly—never stop improving.