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Bruce Lee’s Old School Training Plan
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Follow this Bruce Lee inspired workout program to build a ripped physique with athletic performance!
4.67
(3 ratings)
Program Description

Program Description:

Every year, the memory of Bruce Lee inspires millions around the world to start working out. These individuals often attempt to replicate Bruce Lee's old-school regimen beat for beat. However, Bruce Lee was a super athlete who had been training for over two decades by the time he reached his prime, with his training schedule including 2-3 sessions a day, 6-7 days a week, all year round. Such intensity is not feasible for the average person's body to handle.

That's why I have distilled the principles that made Bruce Lee's program so effective and created a scaled-down version that's perfect for beginners to intermediate trainees. This 4-day-a-week program aims to increase overall fitness and build a ripped body akin to Bruce Lee’s!

This program is divided into four main components:

  • Mobility/Flexibility Training

  • Martial Arts Training

  • PHA (Peripheral Heart Action) Weight Training

  • Cardiovascular Training

REST TIME GUIDELINES:

For the martial arts and cardiovascular training segments of the program, rest times are noted in the exercise instructions or below in this description.

When performing the weighted circuits on Days 1 & 3, rest as little as possible while still being able to complete all your sets with proper lifting technique.

When performing the core giant sets on Days 2 & 4, rest for 1-2 minutes after completing one set of each movement before starting the next round of sets.

TRAINING INTENSITY GUIDELINES:

This program utilizes the standard RPE (Rating of Perceived Exertion) system to guide your intensity level during each set of weighted or core movements.

Level - Beginner - Intermediate

Program Length- 8 Weeks

Equipment Needed-

  • Heavy Bag

  • Jump Rope

  • Barbell

  • Dumbbells

Warm Up/Dynamic Stretching Routine- 

3 Minutes Of Moderate Intensity Cardio 

Goblet Squat Stretch x10 Reps

Deadhangs x60 Seconds

World’s Greatest Stretch x10/side

Jefferson curls x8 

Caustic Squats Alternating Sides x16

Running Intervals Level 1-

Light Jog for 3 minutes 

Interval 1- Run @65% for 3 minutes 

Rest- light jog for 2 minutes

Interval 2- Run @75% for 3 minutes 

Rest- light jog for 2 minutes 

Interval 3- Run @65% for 3 minutes 

Cooldown- light Jog for 2 minutes

Running Intervals Level 2-

Light Jog for 3 minutes 

Interval 1- Run @70% for 3 minutes 

Rest- light jog for 2 minutes

Interval 2- Run @80% for 3 minutes 

Rest- light jog for 2 minutes 

Interval 3- Run @70% for 3 minutes 

Cooldown- light Jog for 2 minutes

Running Intervals Level 3-

Light Jog for 3 minutes 

Interval 1- Run @75% for 3 minutes 

Rest- light jog for 2 minutes

Interval 2- Run @85% for 3 minutes 

Rest- light jog for 2 minutes 

Interval 3- Run @75% for 3 minutes 

Cooldown- light Jog for 2 minutes

Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Athletics
Equipment
Garage Gym
Program Length
8 weeks
Days Per Week
4 days
Time Per Workout
45 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
2
2 mins
2
Heavy Bag Kick
3
1 mins
3A
Squat (Barbell)
4
10 Reps
RPE 7
3B
Pull-Up (Bodyweight)
4
8 Reps
RPE 7
3C
Kettlebell Swing
4
10 Reps
RPE 7
3D
Bench Press (Dumbbell)
4
8 Reps
RPE 7
4
Jump Rope
8
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
2
2 mins
2
Heavy Bag Kick
3
1 mins
3A
Squat (Barbell)
4
10 Reps
RPE 7
3B
Pull-Up (Bodyweight)
4
8 Reps
RPE 7
3C
Kettlebell Swing
4
10 Reps
RPE 7
3D
Bench Press (Dumbbell)
4
8 Reps
RPE 7
4
Jump Rope
8
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
2 mins
2
Punching Bag
3
1 mins
3A
Squat (Barbell)
4
12 Reps
RPE 7
3B
Pull-Up (Bodyweight)
4
10 Reps
RPE 7
3C
Kettlebell Swing
4
12 Reps
RPE 7
3D
Bench Press (Dumbbell)
4
10 Reps
RPE 7
4
Jump Rope
10
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
2 mins
2
Punching Bag
3
1 mins
3A
Squat (Barbell)
4
12 Reps
RPE 7
3B
Pull-Up (Bodyweight)
4
10 Reps
RPE 7
3C
Kettlebell Swing
4
12 Reps
RPE 7
3D
Bench Press (Dumbbell)
4
10 Reps
RPE 7
4
Jump Rope
10
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
2 mins
2
Punching Bag
3
2 mins
3A
Squat (Barbell)
4
15 Reps
RPE 8
3B
Pull-Up (Bodyweight)
4
12 Reps
RPE 8
3C
Kettlebell Swing
4
15 Reps
RPE 8
3D
Bench Press (Dumbbell)
4
12 Reps
RPE 8
4
Jump Rope
10
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
2 mins
2
Punching Bag
3
2 mins
3A
Squat (Barbell)
4
15 Reps
RPE 8
3B
Pull-Up (Bodyweight)
4
12 Reps
RPE 8
3C
Kettlebell Swing
4
15 Reps
RPE 8
3D
Bench Press (Dumbbell)
4
12 Reps
RPE 8
4
Jump Rope
10
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
2 mins
2
Punching Bag
3
2 mins
3A
Squat (Barbell)
4
15 Reps
RPE 8
3B
Pull-Up (Bodyweight)
4
12 Reps
RPE 8
3C
Kettlebell Swing
4
15 Reps
RPE 8
3D
Bench Press (Dumbbell)
4
12 Reps
RPE 8
4
Jump Rope
10
1 mins
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
3
2 mins
2
Punching Bag
3
2 mins
3A
Squat (Barbell)
4
15 Reps
RPE 8
3B
Pull-Up (Bodyweight)
4
12 Reps
RPE 8
3C
Kettlebell Swing
4
15 Reps
RPE 8
3D
Bench Press (Dumbbell)
4
12 Reps
RPE 8
4
Jump Rope
10
1 mins
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
2
2 mins
2
Punching Bag
3
1 mins
3A
Modified Dragon Fly
3
8 Reps
3B
Wood Chop
3
8 Reps
3C
Side Bend (Dumbbell)
3
10 Reps
RPE 7
4
Run
1
1 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
2
2 mins
2
Punching Bag
3
1 mins
3A
Modified Dragon Fly
3
8 Reps
3B
Wood Chop
3
8 Reps
3C
Side Bend (Dumbbell)
3
10 Reps
RPE 7
4
Run
1
1 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
2 mins
2
Heavy Bag Kick
3
1 mins
3A
Modified Dragon Fly
3
10 Reps
3B
Wood Chop
3
10 Reps
3C
Side Bend (Dumbbell)
3
12 Reps
RPE 7
4
Run
1
1 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
2 mins
2
Heavy Bag Kick
3
1 mins
3A
Modified Dragon Fly
3
10 Reps
3B
Wood Chop
3
10 Reps
3C
Side Bend (Dumbbell)
3
12 Reps
RPE 7
4
Run
1
1 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
2 mins
2
Heavy Bag Kick
3
2 mins
3A
Modified Dragon Fly
4
12 Reps
3B
Wood Chop
4
10 Reps
3C
Side Bend (Dumbbell)
4
12 Reps
RPE 8
4
Run
1
1 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
2 mins
2
Heavy Bag Kick
3
2 mins
3A
Modified Dragon Fly
4
12 Reps
3B
Wood Chop
4
10 Reps
3C
Side Bend (Dumbbell)
4
12 Reps
RPE 8
4
Run
1
1 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
2 mins
2
Heavy Bag Kick
3
2 mins
3A
Modified Dragon Fly
4
12 Reps
3B
Wood Chop
4
10 Reps
3C
Side Bend (Dumbbell)
4
12 Reps
RPE 8
4
Run
1
1 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
2 mins
2
Heavy Bag Kick
3
2 mins
3A
Modified Dragon Fly
4
12 Reps
3B
Wood Chop
4
10 Reps
3C
Side Bend (Dumbbell)
4
12 Reps
RPE 8
4
Run
1
1 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
2
2 mins
2
Heavy Bag Kick
3
1 mins
3A
Romanian Deadlift (Barbell)
4
10 Reps
RPE 7
3B
Push Up
4
10 Reps
RPE 7
3C
Jump Squat
4
8 Reps
RPE 7
3D
Chest Supported Row (Dumbbell)
4
8 Reps
RPE 7
4
Jump Rope
8
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
2
2 mins
2
Heavy Bag Kick
3
1 mins
3A
Romanian Deadlift (Barbell)
4
10 Reps
RPE 7
3B
Push Up
4
10 Reps
RPE 7
3C
Jump Squat
4
8 Reps
RPE 7
3D
Chest Supported Row (Dumbbell)
4
8 Reps
RPE 7
4
Jump Rope
8
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
2
2 mins
2
Punching Bag
3
1 mins
3A
Romanian Deadlift (Barbell)
4
10 Reps
RPE 7
3B
Push Up
4
12 Reps
RPE 7
3C
Jump Squat
4
10 Reps
RPE 7
3D
Chest Supported Row (Dumbbell)
4
10 Reps
RPE 7
4
Jump Rope
10
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
2
2 mins
2
Punching Bag
3
1 mins
3A
Romanian Deadlift (Barbell)
4
10 Reps
RPE 7
3B
Push Up
4
12 Reps
RPE 7
3C
Jump Squat
4
10 Reps
RPE 7
3D
Chest Supported Row (Dumbbell)
4
10 Reps
RPE 7
4
Jump Rope
10
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
2
2 mins
2
Punching Bag
3
2 mins
3A
Romanian Deadlift (Barbell)
4
10 Reps
RPE 8
3B
Push Up
4
15 Reps
RPE 8
3C
Jump Squat
4
12 Reps
RPE 8
3D
Chest Supported Row (Dumbbell)
4
12 Reps
RPE 8
4
Jump Rope
10
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
2
2 mins
2
Punching Bag
3
2 mins
3A
Romanian Deadlift (Barbell)
4
10 Reps
RPE 8
3B
Push Up
4
15 Reps
RPE 8
3C
Jump Squat
4
12 Reps
RPE 8
3D
Chest Supported Row (Dumbbell)
4
12 Reps
RPE 8
4
Jump Rope
10
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
2
2 mins
2
Punching Bag
3
2 mins
3A
Romanian Deadlift (Barbell)
4
10 Reps
RPE 8
3B
Push Up
4
15 Reps
RPE 8
3C
Jump Squat
4
12 Reps
RPE 8
3D
Chest Supported Row (Dumbbell)
4
12 Reps
RPE 8
4
Jump Rope
10
1 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shadow Boxing
2
2 mins
2
Punching Bag
3
2 mins
3A
Romanian Deadlift (Barbell)
4
10 Reps
RPE 8
3B
Push Up
4
15 Reps
RPE 8
3C
Jump Squat
4
12 Reps
RPE 8
3D
Chest Supported Row (Dumbbell)
4
12 Reps
RPE 8
4
Jump Rope
10
1 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
2
2 mins
2
Punching Bag
3
1 mins
3A
Landmine Twist
3
14 Reps
RPE 7
3B
Ab Wheel
3
10 Reps
RPE 7
3C
Suitcase Carry
3
45 secs
RPE 7
4
Run
1
1 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
2
2 mins
2
Punching Bag
3
1 mins
3A
Landmine Twist
3
14 Reps
RPE 7
3B
Ab Wheel
3
10 Reps
RPE 7
3C
Suitcase Carry
3
45 secs
RPE 7
4
Run
1
1 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
2 mins
2
Heavy Bag Kick
3
1 mins
3A
Landmine Twist
3
14 Reps
RPE 7
3B
Ab Wheel
3
10 Reps
RPE 7
3C
Suitcase Carry
3
45 secs
RPE 7
4
Run
1
1 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
2 mins
2
Heavy Bag Kick
3
1 mins
3A
Landmine Twist
3
14 Reps
RPE 7
3B
Ab Wheel
3
10 Reps
RPE 7
3C
Suitcase Carry
3
45 secs
RPE 7
4
Run
1
1 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
2 mins
2
Heavy Bag Kick
3
2 mins
3A
Landmine Twist
4
14 Reps
RPE 8
3B
Ab Wheel
4
10 Reps
RPE 8
3C
Suitcase Carry
4
60 secs
RPE 8
4
Run
1
1 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
2 mins
2
Heavy Bag Kick
3
2 mins
3A
Landmine Twist
4
14 Reps
RPE 8
3B
Ab Wheel
4
10 Reps
RPE 8
3C
Suitcase Carry
4
60 secs
RPE 8
4
Run
1
1 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
2 mins
2
Heavy Bag Kick
3
2 mins
3A
Landmine Twist
4
14 Reps
RPE 8
3B
Ab Wheel
4
10 Reps
RPE 8
3C
Suitcase Carry
4
60 secs
RPE 8
4
Run
1
1 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shadow Kick Boxing
3
2 mins
2
Heavy Bag Kick
3
2 mins
3A
Landmine Twist
4
14 Reps
RPE 8
3B
Ab Wheel
4
10 Reps
RPE 8
3C
Suitcase Carry
4
60 secs
RPE 8
4
Run
1
1 Reps
What People Are Saying(3 ratings)
Only ratings with written feedback are displayed here.
4.67/ 5
Akshit R.Age 22, Man
a day ago
0 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
None modifications
Good
Caleb L.Age 25, Man
20 days ago
3 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This was great. I really enjoyed this workout!!!!!!