Program Description
here is Bruce Lee's first legendary bodybuilding training program in 1965. according to some sources he used this program for around 2-3 months before moving on to the next one that you had on the application. His program was very much based on the arms and forearms. bruce lee always keep the same philosophy of 3 bodybuilding workouts per week. coupled with cardiovascular training, flexibility training and daily martial training. don't forget you can follow the same training program but you can obtain different results. Every human is different.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedMar 19, 2024 10:15
- Last EditedSep 01, 2024 01:46
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 8
2
French Press
4
6 reps
RPE 8
3
Incline Curl (Dumbbell)
4
6 reps
4
Concentration Curl
4
6 reps
RPE 8
5
Push Up
3
10 reps
RPE 9
6
Bicep Curl (Barbell)
3
8 reps
RPE 8.5
7
Tricep Extension (Dumbbell)
3
8 reps
RPE 8
8
Bicep Curl (Dumbbell)
3
RPE 10
9
Reverse Wrist Curl (Barbell)
3
6 reps
RPE 9
10
Wrist Curls
4
RPE 10
11
Reverse Wrist Curl (Dumbbell)
3
RPE 10
12
Sit Up
5
12 reps
RPE 9.5
13
Calf Raise (Bodyweight)
5
20 reps
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Squat (Barbell)3 Sets
10 Reps
@8
2
French Press4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)4 Sets
6 Reps
4
Concentration Curl4 Sets
6 Reps
@8
5
Push Up3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)3 Sets
@10
9
Reverse Wrist Curl (Barbell)3 Sets
6 Reps
@9
10
Wrist Curls4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)3 Sets
@10
12
Sit Up5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)5 Sets
20 Reps
@9
Day 3
1
Squat (Barbell)3 Sets
10 Reps
@8
2
French Press4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)4 Sets
6 Reps
4
Concentration Curl4 Sets
6 Reps
@8
5
Push Up3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)3 Sets
@10
9
Reverse Wrist Curl (Barbell)3 Sets
6 Reps
@9
10
Wrist Curls4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)3 Sets
@10
12
Sit Up5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)5 Sets
20 Reps
@9
Day 1
1
Squat (Barbell)3 Sets
10 Reps
@8
2
French Press4 Sets
6 Reps
@8
3
Incline Curl (Dumbbell)4 Sets
6 Reps
4
Concentration Curl4 Sets
6 Reps
@8
5
Push Up3 Sets
10 Reps
@9
6
Bicep Curl (Barbell)3 Sets
8 Reps
@8.5
7
Tricep Extension (Dumbbell)3 Sets
8 Reps
@8
8
Bicep Curl (Dumbbell)3 Sets
@10
9
Reverse Wrist Curl (Barbell)3 Sets
6 Reps
@9
10
Wrist Curls4 Sets
@10
11
Reverse Wrist Curl (Dumbbell)3 Sets
@10
12
Sit Up5 Sets
12 Reps
@9.5
13
Calf Raise (Bodyweight)5 Sets
20 Reps
@9