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Bruce Lee Workout Routine

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Bruce Lee's Workout Routine & Diet

What was Bruce Lee’s workout routine?

If Bruce Lee wasn’t the greatest martial artist of all time, then certainly he is the number one candidate, given Bruce Lee’s contribution as a martial artist to the world.

Lee became famous as an actor in martial arts films; and now, decades later, he’s considered one of the biggest mixed martial arts icons of all time.

His films have created box office records, eventually changing the way martial arts and films related to it were looked upon by the world.

Within this article, we’ll discuss Bruce Lee’s workout routine, diet and supplements and so much more: 


Current Stats 

Height: 170 cm – 5’7″

Weight:‎ ‎60 kg –  132 pounds

Age: 32 years old 

Birthday: 27th of November, 1940 

Death: 20th of July, 1973

Accolades: Hong Kong Film Award for Star of Century, 2005 


Workout Principles

Bruce Lee was well aware that both strength and conditioning played a huge role in martial arts, and he made sure his workout routines incorporated just that.

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.


Bruce Lee’s Workout Routine 

Today, Lee would not seek “best,” but he would continue to seek “better.” Bruce Lee’s workout routine focused on building strength and cardiovascular endurance while still leaving enough time for recovery and his normal martial arts training. 

Here is Bruce Lee’s workout routine: 


Monday: Upper Body 

On Monday, he performed an upper-body routine with 10 different exercises with a total of 4 sets and 25 reps)

Here’s Bruce Lee’s upper body routine:

1. Barbell Bench Press (4 sets, 12 reps)

2. Weighted Chin Up (4 sets, 10 reps)

3. Incline Reverse Dumbbell Flys (3 sets, 10 reps)

4. Incline Dumbbell Bench Press (3 sets, 10 reps)

5. Barbell Power Cleans (3 sets, 10 reps)

6. Face Pulls (3 sets, 10 reps)

7. Plank Rows (3 sets, 10 reps)

8. Sit-Ups (3 sets, 25 reps)

9. Planks (3 sets, 60 seconds)

10. Cooldown (800m jog)


Tuesday: Full Body and Endurance

On Tuesday, Bruce Lee performed a full body and endurance routine. 

Here’s Bruce Lee’s full-body and endurance routine:

5 Rounds for Time:

1. 100m sprint (5 sets)

2. Mountain Climbers (5 sets, 25 reps)

3. Kettlebell Swings (5 sets, 20 reps)

4. Burpees (5 sets, 15 reps)

5. Pull-Ups (5 sets, 10 reps)

6. Deadlifts (5 sets, 5 reps)


1. Sit-Ups (3 sets, 25 reps)

2. Planks (3 sets, 60 seconds

3. Cooldown (1600m jog)


Wednesday: Rest Day or Mixed Martial Arts

On Wednesday, Bruce Lee had a rest day, or he performed MMA.  


Thursday: Lower Body

On Thursday, he performed a lower body a routine by doing 10 different exercises. 

Here’s Bruce Lee’s lower body routine:

1. Squats (4 sets, 12 reps)

2. Weighted Lunges (4 sets, 10 reps)

3. Straight Leg Deadlift (3 sets, 10 reps)

4. Hamstring Curls (3 sets, 10 reps)

5. Light Front Squats (3 sets, 15 reps)

6. Calf Raises (3 sets, 10 reps)

7. Box Jumps (3 sets, 10 reps)

8. Sit-Ups (3 sets, 25 reps)

9. Planks (3 sets, 60 seconds)

10. Cooldown (800m jog)


Friday: Full Body 

On Friday, he performed a full-body routine by doing 9 different exercises. 

Here’s Bruce Lee’s full-body routine:

1. 60 calorie run 

2. Leg Raises (5 sets, 50 reps)

3. Push-Ups (5 sets, 40 reps)

4. One Arm Dumbbell Snatches (5 sets, 30 reps)

5. Double Unders 5 sets, 20 reps)

6. Burpees (5 sets, 10 reps)


1. Sit-Ups (3 sets, 25 reps)

2. Planks (3 sets, 60 seconds)

3. Cooldown (1600m jog)


Saturday: Rest Day or Mixed Martial Arts

On Wednesday, Bruce Lee had a rest day, or he performed MMA.  


Sunday: Rest 

Sunday is a rest day. 


Bruce Lee’s Diet 

Bruce Lee preferred to consume four or five smaller meals a day, instead of eating a couple of large meals. He’d also include some healthy snacks into the mix, such as fruits.

Eating large amounts of food at a time causes the body’s metabolism to slow down, resulting in the excess calories being stored as fat.

Here is Bruce Lee’s diet: 


1. Breakfast: 

  • Eggs
  • Fruits


2. Lunch: 

  • Beef
  • Oyster sauce 


3. Snack:

  • Protein Shake 


4. Dinner:

  • Chicken
  • Rice


5. Afternoon Snack:

  • Protein Shake



Bruce Lee used the following supplements to help fuel his gains:



The man the myth the legend Bruce Lee changed the world with his martial arts skills.

Lee divided his routine into several specific parts to reinforce his martial arts prowess:

  • Weight training
  • Calisthenics
  • Cardio fitness
  • Stretching. 

What do you think about Bruce Lee’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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