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Bruce Lee Abs Program
All LevelsFree

Bruce Lee Abs Program

Bec K.
Bec K.· Jun 2025
3athletes running this program
iOS & Android

Overview

Length
3 weeks
Days / week
3 days
Level
Beginner, Intermediate, Advanced
Goal
Athletics, Muscle, Women's
Equipment
At Home
Session length
30 min
Of all the highly developed parts of Bruce Lee's body, the muscles of his abdomen are perhaps the most visible. His waist was slim, with perfectly stacked abs as well as very defined serratus and intercostal muscles.Lee did extensive research on everything related to abdominal training. Lee, in keeping with his philosophy of jeet kune do, conducted research, absorbed what was useful to his interests, discarded material he considered irrelevant, and came up with a series of exercises and a method of using them that suited him. were essentially clean. Lee narrowed it down to five major exercises, three of which he usually performed for his midsection on any given day (only occasionally would he perform all five, depending on his energy level). At least 3 abs sessions per week. For the more advanced among you, don't hesitate to add exercises such as the dragon flag or the L-Sit

Who it's for

Athletes of all experience levels
Athletes focused on building muscle size
Athletes who can train 3 days per week
Athletes who prefer training at home with minimal equipment

Muscle engagement

Front
Back
Abs
96.2%
Forearms
3.8%
Week 1 Workouts
#ExerciseSetsRepsLoad
1Russian Twist470 reps@8
2Sit Up420 reps@9
3Lying Leg Raise420 reps@8
4Oblique Crunch420 reps@9
5Side Bend (Dumbbell)420 reps@8
#ExerciseSetsRepsLoad
1Russian Twist470 reps@8
2Sit Up420 reps@9
3Lying Leg Raise420 reps@8
4Oblique Crunch420 reps@9
5Side Bend (Dumbbell)420 reps@8
#ExerciseSetsRepsLoad
1Russian Twist470 reps@8
2Sit Up420 reps@9
3Lying Leg Raise420 reps@8
4Oblique Crunch420 reps@9
5Side Bend (Dumbbell)420 reps@8

Weeks 2–3 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Bruce Lee Abs Program is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 3 weeks are fully unlocked.

This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 30 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.

Bruce Lee Abs Program is structured around 3 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 3 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Bruce Lee Abs Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Advanced analyticsTrack volume, intensity, and 1RM trends to see exactly how your training is evolving.
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