🥋 Modernized Bruce Lee Training
Program (6 Days)
Monday – Cardio + Punching
● Warm-up (10 min): Jump rope, dynamic mobility, shadowboxing
● Cardio: Run 3–5 miles OR intervals (10×200m sprints, 60s rest)
● Martial Arts (Punching focus)
○ Shadowboxing 5×3 min
○ Heavy bag combos 6×2 min (jab, cross, hook, overhand)
○ Technical pad work or sparring 3–4 rounds
○ Footwork drills 10 min
● Abs & Forearms
○ Hanging leg raises 4×15
○ Dragon flags 4×8–10
○ Wrist roller 3×1 min
● Flexibility: Hip mobility, splits, back bridge
Tuesday – Strength + Kicking
● Warm-up: Mobility, dynamic leg swings, activation bands
● Strength Training (Weights)
○ Clean & Press 3×8
○ Front Squat 4×8
○ Bench Press 4×8
○ Romanian Deadlift 3×10
○ Weighted Chin-ups 3×AMRAP
● Martial Arts (Kicking focus)
○ Heavy bag kicks (roundhouse, side, hook, front) 6×10 each leg
○ Kick combos 4×2 min
○ Light sparring (kick emphasis) 3 rounds
● Abs & Forearms
○ Side bends 4×20
○ Cable woodchoppers 4×15
○ Gripper holds 3×30s
● Flexibility: Side splits, hamstring stretch
Wednesday – Cardio + Punching
● Warm-up: Jump rope, shadowboxing, hip mobility
● Cardio: Run 2–4 miles (tempo pace) OR hill sprints 8–10×30s
● Martial Arts (Punching focus)
○ Shadowboxing 6×2 min
○ Bag power punches 5×10 reps
○ Mitt work 4×3 min
○ Sparring (moderate) 3 rounds
● Abs & Forearms
○ Hanging windshield wipers 4×12
○ Plank twists 4×1 min
○ Fingertip push-ups 3×AMRAP
● Flexibility: Spinal mobility, bridge, hip openers
Thursday – Strength + Kicking
● Warm-up: Mobility, activation, light bag work
● Strength Training (Heavy Day)
○ Clean & Press 5×5
○ Back Squat 5×5
○ Bench Press 5×5
○ Barbell Row 4×6
○ Barbell Curl 3×10
● Martial Arts (Kicking focus)
○ Kick drills + bag work 5×2 min
○ Partner block-and-counter drills 10 min
○ Sparring (kicking focus) 3–4 rounds
● Abs & Forearms
○ Hanging leg raises 4×15
○ Russian twists 4×20
○ Wrist curls + reverse curls 3×15
● Flexibility: Active kicks, deep hip stretches
Friday – Cardio + Punching
● Warm-up: Shadowboxing, dynamic stretches, jump rope
● Cardio: Run 3–5 miles OR sprints 12×100m
● Martial Arts (Punching focus)
○ Shadowboxing 5×3 min
○ Bag work: 100–200 punches in timed intervals
○ Technical sparring 3–4 rounds
● Abs & Forearms
○ Dragon flags 3×8
○ Hanging knee raises 3×15
○ Wrist roller 3×1 min
● Flexibility: Splits, spinal rotations, back bridge
Saturday – Strength + Kicking
● Warm-up: Jump rope, hip mobility, dynamic kicks
● Strength Training (Athletic / Functional)
○ Weighted Pull-ups 4×8
○ Bulgarian Split Squat 4×10 each leg
○ Landmine Press 4×12
○ Deadlift 4×6
○ Farmer’s Carry 4×40m
● Martial Arts (Kicking focus)
○ Shadow kicking 5×2 min
○ Bag work: high kicks & combos 5×2 min
○ Sparring (moderate) 4–5 rounds
● Abs & Forearms
○ L-sit hold 3×30–60s
○ Side plank hip dips 3×15
○ Towel pull-ups / rope climbs 3×AMRAP
● Flexibility: Full-body stretch, high-kick mobility
Sunday – Rest / Active Recovery
● Yoga, swimming, light cycling, or walking.