PewDiePie, aka Felix Kjellberg, is a Swedish YouTube content creator and streamer. He has had one of the largest YouTube channels in the platform’s history and recently has created more content around his personal fitness regimen and progress. We will break down his workout schedule, exercises, and fitness mindset from the video.
PewDiePie’s ‘My Workout (10% Muscle Increase)’ YouTube Video
PewDiePie, like many people, chooses to exercise at home. At the time of his video’s release, he was making progress with three main pieces of equipment. A friend gifted him a pair of PowerBlock Adjustable Dumbbells. He also uses an adjustable workout bench. With this, he claims to have made a 10% increase in his muscle mass by sticking to his workout routine and mindset:
- Work Out Schedule
- Monday - Chest
- Tuesday - Legs
- Wednesday - Rest
- Thursday - Pull/Back
- Friday - Mixed Cardio
- Saturday - "Strong Day"
Monday - Chest Day
Workout:
- Dumbbell Bench Press
- Dumbbell Incline Bench Press
- Dumbbell Shoulder Press
- Superset: Tricep Extensions & Lateral Raises
- Abs
PewDiePie talked through the process of becoming complacent in his workouts. This is not uncommon and can be difficult to overcome. Felix found a solution, in self-motivation during his workouts. He says, “Okay here I am, one more rep. If I can get one more rep there will be world peace and everyone will be happy”. This is a great example of positive self-talk during a workout. Bench press sets, he starts with three alternating sets of dumbbell bench, seemingly going till failure. It alternates between a flat bench and an incline. In the final set of flat bench presses, partial reps are used for a finisher. He then transitions to shoulder presses for an unknown number of sets. He ends his chest day with a superset of dumbbell tricep extensions and lateral raises. He stresses not being too tired before jumping to the next set, which is good advice for avoiding a breakdown in form. Finally, he ends with a quick ab workout.
For a busy person, this is a great way to get a workout at home. Felix says this usually takes him 50 minutes from start to finish. He knows where his limits are, but pushes hard throughout the workout.
Tuesday - Leg Day
Workout:
- Dumbbell Squats
- Dumbbell Deadlifts
- Split Squat Lunges
- Calf Raises
For not being a high-priority day for him, PewDiePie’s leg day is quite solid. He starts with 4 sets of heavy dumbbell squats. He does not mention the rep ranges of his leg day. Next, he does 4 sets of dumbbell deadlifts and three sets of split squat lunges. He finishes with standing calf raises. For PewDiePie, leg day is not a day he focuses strongly on. He keeps these days short but sweet, finishing in roughly 45 minutes. Although it is quick, his mindset doesn’t change, he keeps the workout intense with each lift.
Wednesday - Rest Day
A common mistake people make is overworking themselves by not taking rest/active recovery days. Recovery is a large part of making gains in the gym. After working hard for two days, PewDiePie takes a rest day. He says his body needs a rest, as he should “really be feeling like I’ve worked out” by that point.
Thursday - Pull Day
Workout:
- Single-arm Dumbbell Rows
- Two-arm Dumbbell Rows
- Tricep Overhead Extension
- Reverse Grip Dumbbell Rows
- Curls
- Hammer Curls
His primary movement is different variations of dumbbell rows. He starts with standing single or double-arm rows, doing multiple sets for each lift. Ending on his arms, he does dumbbell curls and tricep extensions. At this part of his workout, Felix says he feels tired. His mindset at this point of a workout is to stay motivated. He finds motivation through music, specifically techno and metal music. He says “Once you get tired and you need to pull through on those last few sets you put on Euro disco techno”.
Friday - Mixed Cardio
Workout:
- Kendo
- Jump Rope
As a replacement for another leg day, Felix does different cardio exercises/activities. One is Kendo, a modern Japanese martial art using swords, where you perform a variety of movement progressions. He also uses a jump rope occasionally. His cardio usually runs between 30 and 40 minutes. His attitude towards cardio is to try and keep it fun. This is sound advice for those who struggle with cardio. Trying new things and having fun are excellent ways to stay motivated through something that might usually be unenjoyable.
Saturday - “Strong” Day
Workout:
- Chest
- Shoulder
- Bicep
The final day of his week is a self-titled “Strong Day”. The day consists of exercises from previous days, besides leg day. PewDiePie mentioned earlier that his leg and cardio day are enough for his legs. This day is focused more on his favorite lifts from the week. The key takeaway for people interested in PewDiePie’s workout routine is that intent is the key. He desires to be in shape and directs energy towards maintaining the habit. Even when he feels less motivated, he works out with intensity. The equipment he uses is straightforward, just adjustable dumbbells and a bench. This is enough to get a quality workout in.
