Lee Jun-fan (November 27, 1940 – July 20, 1973), commonly known as Bruce Lee, was a Hong Kong American actor, director, martial artist, martial arts instructor and philosopher.

Stomach and waist (every day)

1. Sit-up
2. Side bend
3. Leg raises
4. Flag
5. Twist
6. Back bend

Flexibility (every day)

1. Front stretch
2. Side stretch
3. Hurdle stretch
4. Sit stretch
5. Sliding stretch
6. Front pulley stretch
7. Side pulley stretch

Weight training (Tuesday, Thursday, Saturday)

1. Clean and press–2 sets of 8
2. Squat–2 sets of 12
3. Pullover–2 sets of 8
4. Bench press–2 sets of 6
5. Good Mornings–2 sets of 8

or

1. Clean and press–4 sets of 6
2. Squat–4 sets of 6
3. Good morning–4 sets of 6
4. Bench press–4 sets of 5
5. Curl–4 sets of 6

Kicking (Tuesday, Thursday, Saturday)

1. Side kick–right and left
2. Hook kick–right and left
3. Spin kick–right and left
4. Rear front thrust–right and left
5. Heel kick–right and left

Punching (Monday, Wednesday, Friday)

1. Jab-speed bag, foam pad, top and bottom bag
2. Cross-foam pad, heavy bag, top and bottom bag
3. Hook-heavy bag, foam pad, top and bottom bag
4. Overhand cross-foam pad, heavy bag
5. Combinations-heavy bag, top and bottom speed bag
6. Platform speed bag workout
7. Top and bottom bag

Endurance (stationary cycling)

1. Running (Monday, Wednesday, Friday)
2. Cycling (Tuesday, Thursday, Saturday)
3. Rope skipping (Tuesday, Thursday, Saturday)

Days in the Life of Bruce Lee’s Workout Schedule

Monday, January 1, 1968

9:20–9:30 AM—Warm-up (leg & abs)
9:30-9:49 AM— Running
12:00–12:45 PM— 500 punches, 300 finger jabs
3:00–3:55 PM— Leg squat,  leg stretching (pulley, stand), hook kick (left & right, front & rear)
7:30–7:50 PM—100 finger jabs, 200 punches
9:00-9:30 PM— Sit-up 4 sets, side bend 4 sets, leg raises 4 sets

Total: 2 hrs, 59 minutes

Tuesday, January 2, 1968

9:20-9:25 AM— Warm-up (waist, legs, abs)
9:27-9:41 AM— Run
11:30-12:35 PM— 500 punches, 400 finger jabs
3:00-3:45 PM— Squat, 3 sets of punching with weights, 20 minutes with light bag, 3 sets of heavy bag (emphasizing left cross)
5:15-5:45 PM—Sit-ups 5 sets, side bends 5 sets, leg raises 5 sets
8:20-8:24 PM—Isometric training for forearms

Total: 2 hrs, 53 minutes

Wednesday, January 3, 1968

7:00-9:00 AM—Gung fu workout
9:00-9:15 AM—Warm-up (waist, leg, abs)
9:20-9:50 AM—500 punches (back fist), Skip rope 3 sets
10:00-10:30 AM—500 finger jabs
11:05-11:15 AM—Run
3:05-4:00 PM—4 sets of high kick stretching (left & right), 4 sets of side leg stretching (left & right) 4 sets, 3 sets of pulley hip extension 3 sets, 3 sets of right leading hook kick (heavy bag & paper), 3 sets of rear left hook kick(heavy bag & paper)
4:15-4:35 PM—Abs & waist (3 exercises of 4 sets each)

Thursday, January 4, 1968

10:35-10:45 AM—Warm-up
11:15-12:20 PM—500 left punches, 500 right punches
12:53-1:07 PM—Run
3:05-3:25 PM—Punching with weight and paper, skip rope
10:05-10:53 PM—Sit-up 4 sets, leg raises 4 sets, side bends 4 sets, isometric training for forearms/wrist

Friday, January 5, 1968

9:25-10:13 AM—500 right punches, 500 left punches
11:00 AM—Chi Sao (Wing Chun) practice with Chuck Norris
4:10-5:00 PM—Leg stretching (pulley & stand), straight & side, work on left side kick
8:30 PM—Sit-up 5 sets, leg raises 5 sets, side bend 5 sets, isometric training for forearms/wrist

Saturday, January 6, 1968

9:10 AM—Warm-up
10:40 AM—500 punches, 300 finger jabs
Rest of day—Ted Wong came over, running downtown, dinner in Chinatown with Cheree’s [Linda’s school friend’s] parents

Sunday, January 7, 1968

10:00 AM—500 right punches, 500 left punches, leg stretching, Chi Sao (Wing Chun) practice
11:30 AM-12:00 PM—isometric training for forearms
9:10-9:55 PM—Abs & waist, sit-up 5 sets, side bend 5 sets, leg raises 5 sets, stop by Chinatown gym

Sources:

• https://brucelee.com/podcast-blog/2017/1/11/28-a-day-in-the-life-of-bruce-lee
• https://superherojacked.com/2018/07/17/bruce-lee-workout/
• https://bruceleetraining.com/bruce-lee-workout-routine/