Bruce Lee’s Old School Training Plan
Follow this Bruce Lee inspired workout program to build a ripped physique with athletic performance!
Overview
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
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
Who it's for
Reviews
It's good. I like it, i'm starting to see my abs
Great workout would love to do it again
Help me with weight loss and back injuries.
This program is great for people who wanna be like a fighter It made me more explosive It made me faster It improved my flexibility alot My core is stronger This is an great program
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shadow Boxing | 2 | 2 min | — |
| 2 | Heavy Bag Kick | 3 | 1 min | — |
| Superset | ||||
| 3A | Squat (Barbell) | 4 | 10 reps | @7 |
| 3B | Pull-Up (Bodyweight) | 4 | 8 reps | @7 |
| 3C | Kettlebell Swing | 4 | 10 reps | @7 |
| 3D | Bench Press (Dumbbell) | 4 | 8 reps | @7 |
| 4 | Jump Rope | 8 | 1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shadow Kick Boxing | 2 | 2 min | — |
| 2 | Punching Bag | 3 | 1 min | — |
| Superset | ||||
| 3A | Modified Dragon Fly | 3 | 8 reps | — |
| 3B | Wood Chop | 3 | 8 reps | — |
| 3C | Side Bend (Dumbbell) | 3 | 10 reps | @7 |
| 4 | Run | 1 | 1 rep | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shadow Boxing | 2 | 2 min | — |
| 2 | Heavy Bag Kick | 3 | 1 min | — |
| Superset | ||||
| 3A | Romanian Deadlift (Barbell) | 4 | 10 reps | @7 |
| 3B | Push Up | 4 | 10 reps | @7 |
| 3C | Jump Squat | 4 | 8 reps | @7 |
| 3D | Chest Supported Row (Dumbbell) | 4 | 8 reps | @7 |
| 4 | Jump Rope | 8 | 1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Shadow Kick Boxing | 2 | 2 min | — |
| 2 | Punching Bag | 3 | 1 min | — |
| Superset | ||||
| 3A | Landmine Twist | 3 | 14 reps | @7 |
| 3B | Ab Wheel | 3 | 10 reps | @7 |
| 3C | Suitcase Carry | 3 | 45 sec | @7 |
| 4 | Run | 1 | 1 rep | — |
Weeks 2–8 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Being a personal trainer in Vancouver, BC allows me to use my passion for health and fitness to guide you towards your healthiest life! With thousands of sessions under my belt, I have worked with many diverse clients over the years. I know that you are unique and have your own strengths and limitations.
I will build you a custom plan based on your health, schedule, and (most importantly) your fitness goals. Together, we transform your body and give you the tools to take control of your health! If you want to learn more about me before reaching out, look at the "My story page" or check out my workout/advice videos!
How Fitness Changed My Life
I wasn’t always obsessed with health and fitness like I am now. When I was younger I was addicted to online games and I would regularly stay up till 5 am playing them. I was (more or less) living off of Subway and Burger King.
My big wake up call happened when I was at a friend's birthday party. I couldn’t climb up out of the pool like the other kids. I had to swim all the way back to the stairs while the others laughed and joked at my expense. After that, I bought two 15 pound dumbbells and got to work!
Over the next 8 years, I went from lifting those 15 pound dumbbells and doing crunches in my room to deadlifting 500 pounds and working full time as a personal trainer! Fitness has changed my life, without it I wouldn’t be as confident and successful as I am now!
Common questions
Yes, Bruce Lee’s Old School Training Plan is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 8 weeks are fully unlocked.
This program is built around a garage gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Bruce Lee’s Old School Training Plan is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 8 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Bruce Lee’s Old School Training Plan is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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