logo
BoostcampPNG
program poster

Bruce Lee’s Old School Training Plan

250 athletes joined

Follow this Bruce Lee inspired workout program to build a ripped physique with athletic performance!

4.17
(7 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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
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(7 ratings)
Only ratings with written feedback are displayed here.
4.17 / 5
Stephen WhiteAge 33, Man
a month ago
8 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Significant modifications
Great workout would love to do it again
Gemma Crystal C.Age 41, Woman
3 months ago
5 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
No modifications
Help me with weight loss and back injuries.