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THE 20-MINUTE STRENGTH AND SHAPE ROUTINE BRUCE LEE
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THE 20-MINUTE STRENGTH AND SHAPE ROUTINE BRUCE LEE

Toucher_Couler27
Toucher_Couler27· Mar 2024
46athletes running this program
iOS & Android

Overview

Length
12 weeks
Days / week
3 days
Level
Beginner, Advanced, Intermediate
Goal
Muscle
Equipment
Full Gym
Session length
20 min
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.

Who it's for

Athletes of all experience levels
Athletes focused on building muscle size
Athletes who can train 3 days per week
Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front
Back
Quadriceps
13.8%
Lower Back
12.3%
Chest
12.3%
Glutes
10.8%
Hamstrings
10.8%
Olympic
7.7%
Lats
7.7%
Biceps
7.7%
Triceps
4.6%
Middle Delts
3.1%
Adductors
3.1%
Front Delts
3.1%
Abs
1.5%
Forearms
1.5%
Week 1 Workouts
#ExerciseSetsRepsIntensity
1Clean and Press28 reps@8.5
2Squat (Barbell)212 reps@9
3Pullover (EZ Bar)28 reps@9
4Bench Press (Barbell)26 reps@8.5
5Good Morning28 reps@7.5
6Bicep Curl (Barbell)28 reps@8.5
#ExerciseSetsRepsIntensity
1Clean and Press28 reps@8.5
2Squat (Barbell)212 reps@9
3Pullover (EZ Bar)28 reps@9
4Bench Press (Barbell)26 reps@8.5
5Good Morning28 reps@7.5
6Bicep Curl (Barbell)28 reps@8.5
#ExerciseSetsRepsIntensity
1Clean and Press28 reps@8.5
2Squat (Barbell)212 reps@9
3Pullover (EZ Bar)28 reps@9
4Bench Press (Barbell)26 reps@8.5
5Good Morning28 reps@7.5
6Bicep Curl (Barbell)28 reps@8.5

Weeks 2–12 are in the app

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

Common questions

Yes, THE 20-MINUTE STRENGTH AND SHAPE ROUTINE BRUCE LEE is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. 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 20 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.

THE 20-MINUTE STRENGTH AND SHAPE ROUTINE BRUCE LEE 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 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

THE 20-MINUTE STRENGTH AND SHAPE ROUTINE BRUCE LEE 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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