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THE 20-MINUTE STRENGTH AND SHAPE ROUTINE BRUCE LEE
by Toucher_Couler27
26 athletes joined
Program Description
Hello, here is Bruce Lee's bodybuilding training, one of the programs that has been used the longest. Don't forget to build your physical capacity by combining many things, such as martial training, daily cardiovascular training, daily stretching sessions, regular forearm and abs training. This twenty-minute routine served to build and maintain the physique Lee showed off in his films The Big Boss, Fist of Fury, and The Way of the Dragon. bruce rotate between 6-12 repetitions per exercise find a weight that allows you to fail in this repetition range. Lee took little recovery time between sets and exercises. Don't forget everything that was said this program is only a small percentage of Lee's training volume. 3 Days per week Do weight training and 3 days per week do a 30min run without forgetting at least 3 full stretching sessions per week. Every week increase the load if it becomes simple.
Program Overview
Level
Beginner, Advanced, Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
20 minutes
Created
Mar 14, 2024 09:39
Last Edited
Jun 10, 2024 07:01
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Week 1
1 / 12 Weeks
Day 2
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 3
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 1
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 1
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 2
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 3
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 1
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 2
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 3
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 1
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 2
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 3
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 1
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 2
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 3
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 1
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 2
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 3
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 1
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 2
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 3
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 1
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 2
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 3
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 1
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 2
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 3
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 1
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 2
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 3
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 1
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 2
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 3
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 1
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 2
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5
Day 3
1
Clean and Press
2 Sets
8 Reps
@8.5
2
Squat (Barbell)
2 Sets
12 Reps
@9
3
Pullover (EZ Bar)
2 Sets
8 Reps
@9
4
Bench Press (Barbell)
2 Sets
6 Reps
@8.5
5
Good Morning
2 Sets
8 Reps
@7.5
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@8.5