How do you fancy joining the Masters with a Bruce Lee Inspired workout plan?


First of all let me just express just how much of an inspiration Bruce Lee was to me, and I’m sure to you if you are reading this.

Bruce Lee has a reach that far out grew his talents as an actor and martial artist. Although those features have inspired millions, it’s his philosophies on life and his legacy left in training that has really inspired me.

“Adapt what is useful, reject what is useless and add what is specifically your own”. These words are at the core of my fitness career and I believe they have contributed to my success with clients and the mastery of my own training.

If ever the word ‘Legend’ could be associated with a person it would surely be Bruce Lee!

“To hell with circumstances, I create opportunities”. And so should we all!

So here you are creating the opportunity to join the Masters with a workout plan I hope the legend himself would be proud of!

I am happy to impart the knowledge and teach you the way just like the Masters of old, but as Bruce Lee himself said “Knowing is not enough, we must apply. Willing is not enough, we must do”. And do we shall!

Ahead is a five day training split designed with the knowledge Bruce Lee passed down to us make no mistake he mastered his own body and this training is not to be undertaken lightly.

That being said I’ll leave you with one last piece of advice from the legend himself “Don’t fear failure, not failure but low aim is the crime. In great attempts it is glorious even to fail”. 

Lets look at my Bruce Lee workout

Day 1. Muscle Growth:

  • Barbell Squat 7 sets 10-12 reps
  • Push ups 3 sets 50-70
  • Bodyweight Stomp Lunges 2 sets to failure
  • Plate crunches 3 sets 70-100 reps
  • Cable French Press 5 sets 12-20 reps
  • Dumbbell Wrist curls 4 sets 25 reps
  • Barbell bicep curl 4 sets 20 reps

We must use as much weight as we can when doing the above but be careful “Showing off is the fools idea of glory”

Day 2. Washboard day: (Abdominals)

  • Leg Raises 4 sets to failure
  • Abdominal bar twist 3 sets to failure
  • Sit ups 5 sets 20 reps
  • Side bends 4 sets 50 reps
  • Leg kick ups (dragons) 3 sets 20 reps
  • Double Crunch 5 sets to failure

The idea here is to contract and control our core making ever rep count make sure not to go too fast and feel every squeeze, “As you think you shall become”.

bruce lee workout _1
Day 3. Cardio

  • Part 1: HIIT 15 mins 1:1 Ratio, 2 mins warm up, 30 secs sprint 30 secs active recovery repeat until end then begin part 2.
    Part 2: 20 mins Incline walk keep the heart rate up but at a constant speed you can manage. Now take a 5 min break and gather yourself for part 3.
    Part 3: HIIT 2:1 Ratio, 10 mins, 1 min active recovery with 30 secs sprinting repeat until times up!

This day will get easier so keep pushing hard, “The less effort, the faster and more powerful you will be”.

Day 4. Muscle Definition

  • Clean and Press 4 Sets 8 reps
  • Squats 4 Sets 12 reps
  • Barbell Good Mornings 4 Sets 20 reps
  • Barbell Bench Press 4 Sets 8 reps
  • Military Press 3 Sets 15 reps
  • EZ Bar curl 4 sets alternating grip 12 reps


Make sure to make every movement count, every muscle contract feel it working “Dont think, feel….. its like pointing a way to the moon. Don’t concentrate on the finger or you will miss the heavenly glory”

Day 5. Bodyweight Circuits (All exercises done for 1 min, as many circuits as you can manage in 1 hour)

  • Squats
  • Lunges
  • X-mountain Climbers
  • Push Ups
  • Bicycles
  • Leg raises
  • Burpees
  • Star jumps
  • Hand walkouts
  • Plank

Here we keep going as long as we can manage, we must own this workout to own our own bodies, “The possession of anything begins in the mind”.

Bruce Lee did similar to this and was in incredible shape for almost the entirety of his life.

There was more to it than just the workouts, the mythology, the nutrition, the grit and determination are all but a few factors; but with this new found routine you too can join the Masters like Bruce Lee.

Like all good Masters I have not given all of my secrets away yet! For those interested in more, feel free to contact me through my profile page here. In the meantime i’ll leave you with one last quote from Bruce Lee himself and one that will hopefully encourage you to complete this workout routine, “If you spend too much time thinking about a thing you will never get it done!”

Connect here with WatchFit Expert Neil Paterson 

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
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