My Workout (10% Muscle increase) 

Pewd's workout summary: Monday: Dumbbell bench (doesn't mention rep scheme) Incline Dumbbell bench (doesn't mention rep scheme) Less Incline Dumbbell bench (doesn't mention rep scheme) Shoulder press (doesn't mention rep scheme) Superset: Triceps Kickbacks, Lateral raises x2 8 min abs Tuesday: Dumbbell squat x4 Dumbbell deadlift x4 Dumbbell lunges x3 Dumbbell calf raises (doesn't mention rep scheme) Thursday: Dumbbell row single arm (doesn't mention rep scheme) Dumbbell two arm rows (doesn't mention rep scheme) Dumbbell overhead triceps extension (doesn't mention rep scheme) Dumbbell two arm reverse-grip rows (doesn't mention rep scheme) Dumbbell biceps curls (doesn't mention rep scheme) Dumbbell hammer curls (doesn't mention rep scheme) Friday: Kendo/Jump rope whatever pewdswants Saturday: Chest Shoulder Biceps If you have no equipment here are some bodyweight exercises: Chest/triceps: Push ups, Dips Upper back: Chin/pull ups, inverted rows, lalanne pushups (really hard) Biceps: Chin/pull ups, inverted rows, Abs: Planks, side plank, ab wheel, lalanne plank (really hard), crunches, sit ups, leg raises Lower back: Deadlift, single leg deadlift, glute bridge, single leg glute bridge Hamstrings: Nordic curl, deadlift, single leg deadlift, Quads: Squats, Lunges, Bulgarian Split squats, reverse nordic curls Calves: Calf raises Rep schemes: For big muscles (chest, glutes, quads) I'm a big fan of UFpwrLifter's rep scheme, which is the the following 10 sets with weight % of 1 rep maximum weight: 33% x 10 (warm up) 56% x 10 (warm up) 79% x 5 86% x 3 91% x 1 96% x 1 91% x 1 91% x 1 86% x 3 79% x 5 if I don't have the equipment to do the above rep scheme, I just round the weight down and increase the reps. For other muscles I just do 3 sets of 10 reps. For any routine I'd recommend a minimum of one exercise per main muscle group, but one exercise can hit more than one. For example, push ups, chin ups, deadlift, ab wheel, squats, and calf raises, is hitting pretty much every muscle.

It's super refreshing to see PewDiePie talk about fitness with such passion. One video like this will changes more lives than 100 meme videos

It turns out, that chart you drew is actually a fairly accurate representation to a real graph that professionals use to understand how performance fluctuates. As sad and hopeless as this sounds, you will have more "bad days" in the gym than "good days". However as you slowly build up your peak performance, you will also increase you "baseline" fitness. So while you can max out your dumbbell set now, you will eventually get to a point where you can start your work out at that weight. Keep grinding KING!

It’s funny that Pewds has the money and influence to make a legit at home state of the art gym, but chooses to stick to the simple bench and adjustable dumbbell

"Never discourage anyone who is making progress, no matter how slow" - Plato

I love hearing people talk about their workouts that aren't absolutely massive pro bodybuilders, so much more interesting and relatable

I've always found I can lift ~30% more benching with a barbell than with dumbbells (not as much stabilization required, etc). Most people's bench comparisons are barbell bench so you're probably in a higher percentile than you think.

Crazy you’ve built a physique like that with a single bench and dumbbells in your living room

This is so much more important that he realises. This will inspire so many “gamer” types who think the gym is not for the them. Working out is absolutely for EVERYONE.

"Adjustable dumbbells are all you really need for a cost-efficient, well-rounded workout." - Plato

I wish you could do one of these every 3 months or 6 months it'd be really awesome to keep hearing your thoughts they're always deeper and helps us connect with exercising much better than other usual bodybuilders

This is probably the 3rd or 4th time I've come back to this video now. I come back every once in a while when I begin to lose motivation not just with working out but life in general. I think he puts it in one of the best ways possible for anyone to understand regardless of what you're doing in life "It's always better doing something then nothing."

It really feels like pewds is progressively improving every part of his life, according to very high standards he holds for himself. That’s so admirable and respectable bc he’s said he lives comfortably and a lot of people (including myself) would use that as an excuse to become complacent, like he mentioned at the end of the vid. Mans is working out, cutting bad habits, reading and meditating, eating well AND being content with his life. Absolutely excellent, thank you for what you do Pewds!!

Seriously look up to how humble and honest you are, Felix. You’ve made amazing progress and we’re all so proud of you for overcoming your addictions. Happy to see you’ve found a healthy outlet for your stress, you’re doing great

These kinds of videos from you are always so motivational. I've been slowly getting back into working out (fell off it in the summer, because I can't handle heat) and this just makes me want to stick to it all the more.

Hey brother, I know you may never read this but seeing you, someone that I watched as a kid, doing this really really hit me different. I’ve been insecure about being skinny since I’ve been alive. Just to see you lift gave me a big inspiration out of nowhere. I’ve been going to the gym a lot about 2 months now and it’s been great. Now that I know you too share this insecurity in a way I just wanna thank you so much. Much love Felix

I have been working for 5 years now and honestly after covid happens I haven't been really pushing myself. I still do my workout consistently 3 to 4 times a week but it is really for the sake of it. Half ass work out shit. I don't watch training video anymore coz I just lost the motivation to push myself to my goal. Pewds you probably won't see this but you have really motivated me back to push myself once again. Hopefully I can do that!

I’m so happy that someone as influential as Felix is sober, and open about his sobriety.

Came back to watch this video after I started consistently working out and I must say I can understand what Felix is saying so much better! Although I agree that consistency is super important, I think what motivates me is improvement

These are honestly some of my favorite vids from the channel, do a fitness update soon!

You know, I like Felix… He doesn’t flaunt money he doesn’t spend it on dumb things and act like he’s better than everyone. He’s a genuine guy and deserves everything he’s gotten.

Looking way more muscular man. Keep it going. Awesome progress.

I'm starting to get into self-improvement, working out and taking care of my overall wellbeing. Was looking for this video that you published specifically, really wanted to get into the right workout mindset and thought that yours was what I wanted to emulate at most. Thanks pewds

Thank you for talking about your experience. I've been trying to get back into working out and I fond I keep making excusing. This is definitely motivation!!

Your arms are going too much to the side on the chest and shoulder presses, this may lead to shoulder impingement later. You need to keep your elbows closer to your torso (around 45 degrees) to be safer and have a more stable strength output. Hope this helps.

you’re a great role model nowadays man i really mean that. watching you grow up has been one of the few joys of my life, you’ve had most of your coming of age anime arcs and doing that on a stage can’t be easy. im glad you picked yang(white one) and not yin for how you reacted to negativity and struggle. between the philosophy, fitness, and book review videos, i believe you’re definitely making a difference in the youths sense of wisdom. it helps people get into healthy habits instead of toxic ones. people who don’t have a good role model like myself can stumble upon one of your deeper videos in our sub box and make a step in the right direction the next day from the inspiration. you’ve come a long way, thanks for spreading the wisdom some people wouldn’t have gotten otherwise. we go through hardships to help other people not make the same mistakes we have made, and you’re helping people by the millions. good shit

The graph you made with the intensity of your work outs really made me feel a lot better. I feel like I’m following that same loop and have started taking my work outs more seriously. I’ve been beating myself up about not really having made any progress the last several months but this has really inspired me to just get to work

Couldn't agree more, love seeing this content, this really helps me stay motivated seeing you be so successful in you tube but more importantly in your life and happiness. Keep pushing yourself we all love to see you happy.

Love how Pewd's is encouraging weight lifting, nutrition, physical and mental health on his platform. Very inspiring, motivating!

Definitely know what you mean regarding self pity, when you aren't feeling like working out. To not want to push yourself when motivation is lacking. Those days are the hardest to keep going. But pushing yourself on those days is what makes the whole journey feel so special and worth it for physical and personal growth.

First time i watch your video at the end. And it was really inspiring. As you said, we always watch people talking about pushing yourself to extreme, having a goal so on. Your way seems more satisfying and less stressful than most of ehat i see on internet. Thank you

he has Loathe in that playlist, that's where all the muscle is coming from, fucking great band

What really inspires me is that even though he is "rich" he's being so noble. And even going to a welder to fix his equipment. Thanks for being the person you are

Progressive Overload, Pewds! Your workout routine looks great, I'd encourage to focus on form over weight. As well as bringing your arms down to a 45 angle instead of 90 when doing bench/shoulder press, this will reduce stress on your shoulder joint and will protect you in the long run when you continue to add weight. Really loving the content!

Man I’m so happy seeing you talk and get into stuff like this and post about it :)

This was awesome to see. I've been watching you for years and have loved working out so it's cool you feel a very similar way.

I've been training for 11 years now and I'm now turning 30 this year. My tip for beginners will always be consistency. This applies to everything in life I guess.

"The point is that you're doing it, not that you haven't reached your goal yet" Thanks pewds, this is going in my journal and I'm off to the gym now. :)

Love the fitness videos. I started transforming myself by working out 9 months ago. Feel so much happier and confident since I started. It made me happy to see your work. Thanks pewds

Knowing that he works out just to be feel good and improve himself overall is so nice to hear. I have specific powerlifting and bodybuilding goals in mind when I work out, but even if you don't have a specific purpose for working out, it's a great thing to get into. You're doing something good for your body, and you should feel good that you're accomplishing something.

growing up with felix i see him as a big brother and i look up to him. in these types of vids he’s so genuine and inspiring. he really does express his passion about healthier living. i also appreciate how he’s transparent and talks to us like individuals - like we’re sitting together and having a conversation together. it’s a weird but wonderful feeling

Here are my 2 cents on exercising - "Something is better than nothing". Meaning, sometimes we get so tied up in choosing a right gym, a right partner, a right trainer, right clothes, right diet, right music, right equipment, right time, that we don't do anything. My advice would be to just start with anything which is better than your current state. Meaning if you are on bed or chair all day, start by walking in your house in breaks. Walk for 10 mins in your lawn or just do 5 pushups; do anything. The point that is if you do this, eventually, may be in a few weeks or few months you will get into a full routine workout. But that idea should not stop you from doing something over nothing, NOW!

Love to see it man been watching you grow for a long time you getting big bro💪🏼💪🏼💪🏼

Really awesome! Thank you for sharing. It is difficult to be this serious and vulnerable and I really appreciate this and find it inspiring.

The “leg thing” is something to focus on. It’ll make the setup for your dumbbell presses much easier and safer

I love that someone as prosperous as pewds doesn’t flex a $150k personal gym with full dumbbells squat tracks machines trainers etc, man keeps it simple and is way below his ego. Respect 🙏🏻

this is my first summer really working at it and I've become entirely obsessed with it, designing my own split and organizing it to prevent overlapping muscles groups, keeping a progress journal where I note all my workouts and my impressions of new exercises to decide if they should be a part of my next session or every other session, it's been a great time.

Responsible thing to to with his following- and a genuine display of empathy. =) I really enjoyed how candid the vid was and appreciate the positive sentiment as well as the understanding that a lot of people struggle. As little as a minute a day trying to change yourself is better than nothing and deserves to be acknowledged. Lots of consideration for the depressed peeps and self-criticizing peeps here. Thank you for finding a way to exist as a positive force when it's easier to abuse your position.

Man this video is great... Celebrities can feel a little out of reach at times, but this video shows we're all the same deep down. Love you Felix!!

9:48 BFG Division is mandatory on every workout playlist

I started working out in early january and I am suuuper out of shape so it's been difficult but I've been pretty consistent with it! I've tried working out before a little bit because I don't like my body and hate the fact that I can't keep up with people walking as much but I hated working out despite knowing I'm someone who kind of enjoys being active. since having a clearer goal in mind for how I want to look and being around people who support me (for some weird ass reason I felt embarrassed to workout when living with my family but then again we don't have... the best relationship lol) and finding easy follow along workouts on youtube that I like and that aren't very intense but still make me feel sore, I've been enjoying it a lot more! tbh I really just do it because I want to look nice and be able to do things easier like go hiking and stuff bc that's something I really enjoy. like ngl it's mainly for aesthetics for me but that's enough motivation for me personally, as someone who has hated my body since I started getting fat in middle school, and the workouts themselves are enjoyable enough. even when I get to my goal weight I will for sure keep working out on days I'm not being active otherwise (like going on hikes) but tbh I don't wanna actually like, gain muscle? I don't wanna look muscular LOL I just wanna be fit enough to look skinny. although I do really want to try other things. I've been wanting to unironically try yoga bc a friend of mine told me that yoga has helped her be more flexible and helped her gamer posture and has just helped her physically feel a lot better. I also looove kpop dances but for some reason it's hard to get myself to do them because I feel like I look utterly ridiculous even tho I'm just like, in my room completely alone lmao. I'm bmi 24 and I feel like my body fat percentage is pretty high, so just being overweight and moving around a lot can make me a lil uncomfortable and still exhausts me but then if I try to look at myself I cringe a ton lol. I love kpop dances so I'm gonna try to push myself to do them anyway! at least they're good cardio so they'll help me with losing weight and I'll be really good at them by the time I reach my goal bmi haha. so basically I like being active and I'll do workouts just to maintain health and appearance but I don't particularly enjoy working out otherwise tbh, but I can still do them. feeling sore after is a nice feeling still!

I am so grateful to have grown up watching someone both as inspirational yet also relatable at the same time! Ty pewds I fuckin love you

Dont ever feel cringe for showing us this Pewds! Nerds like us need to be reminded of this! I went and worked out after seeing it. My goal is Pewdi-bod.

I feel so dumb because I obviously don't know this man personally and will never meet him, but seeing his progress genuinely makes me excited for him in the same way I felt excited for my friends who made great progress with their workouts. Good job Pewds, super happy for you, looking great!

I’ve finally started to achieve consistency and it’s not with weight training or cardio but yoga! My body goals are about strength and flexibility and improved mobility and that’s actually helped me maintain a fun and fulfilling consistent workout without it being just focused on my looks, and that took me a while to achieve that mindset, esp as a woman with the toxic beauty trends and ideals put on us. Thanks pews for your update, it continues to motivate me to push myself

I think you have a reaaally good way of looking at working out and Im so happy you are spreading it!

Day 1 Bench press Incline bench press Shoulder press Superset - Tricep kickbacks Lateral raises Day 2 Legs Squat Deadlift Lunges Calf raises Day 3 Rest Day 4 Pulls Single arm rows Double arm rows Overhead extension Double arm rows with reverse grips Bicep curls Hammer curls Day 5 Cardio Kendo / jump rope What ever the heck you want for 40 minutes Day 6 Full body All the upper body exercises

0:47 I always knew Edgar was a gym bro.

Just got to this video and I just wanted to say pewdiepie thank you for all the entertainment over the years and the life changing advice you have been saying in your more recent videos. I really feel like I’m growing with this channel and it’s been helping me with my whole trying to figure my shit out phase I’ve been seeing myself in. I’ve taken to training and it’s really helped me with making me feel good and accomplished. Hopefully we all make it stay looking bros

Zyzz is proud! Honestly, Pewdiepie is doing a splendid job using his platform to spread positivity. I am riding the wave and I hope many follow as well. We are all gonna make it brahs!

Pewdiepies way to express his thoughts and how open minded he is is actually the reason why i like him so much

As someone recovering from an eating disorder and toxic workout habits, this is honestly really inspiring to hear. I don’t really workout anymore because for a long time I wasn’t doing it for the right reasons and caused me to actually be more unhealthy than healthy, but I have considered getting back into since I am in a different mindset now than I was when I was sick. This video really helped validate my new mindset and helped me know this is the right way to do it. So thanks Felix 🙏🏼

His hate for leg day is so relatable

Thank you for this video. It gave me new motivation. For real. And great training plan for your week. I tried do creat my own one. Thanks man 🙏🏼

Amazing transformation! Curious if you also use body weight exercises like pull ups & push ups?

i've been using your playlists a lot lately and tbf they're great for workouts

been working out consistently for a month now. i watch this vid prolly 3 times a week for inspiration. thank ya pewds.

i relate to him so much and pewds is one of the people who inspired me to workout. it really makes my day a lot better and it really is rewarding once you done a day of workout

I fell off with my gym stuff at the start of the year so gonna use this as some motivation to get back into it

It's so nice to hear that pewds has replaced drinking and nicotine with something that still feels good but is also good for him. Like, I don't know him personally, but it actually makes me emotional to know that he's got something he enjoys that much with out that something being detrimental.

i watch this video from time to time, inspiring, i've been working out and enjoying the process! wish could stay more consistent for uni tho.

Legs killing me too bruh.. been a while since I visited this channel and im quite thrilled to see workout videos with a lil dash of comedy to it... keeps me focused on atleast learning a few stuff compared to other workout vids, hopefully when you get better at it Id like to watch more. dis vid gets a thumb for me

I appreciate how he says things he struggles with such as, wasting time, spending too long on the phone, not wanting to do a workout, and how its ok to change your schedule as many times as you need to. Really cool.

Started watching you in 2011, stopped like 3 years ago and just came to see what you’ve been up to. Really good video, happy to see you take on this road to self improvement!

what is the best workout for beginners? would be nice to know your suggestions on this. I've been searching for a beginner workout but most of it are just too difficult or i simply couldn't perform (like pushups) and some simply have conflicting methods, like one guy says this form should be followed the other says the another. Also, i mostly workout at home and have no equipments so it would be nice if the workouts are doable without equipments. I hope you notice this and hey, i hope you reached your workout goal.

I love these videos, they are so motivating, to have seen Pewdiepie's progress through time really gives the feeling that I can achieve it too

As someone who lifts everyday, i can tell you that personally im of the group that says "i want more, i want to be bigger" every single day. But im totally capable of being satisfied after almost every workout, and im truly proud every time i look in the mirror. I guess what you can take from that is basically, strive to be better everyday, yet learn to enjoy every achievement and the process of it.

If I’m being honest, when pewds started working out that really motivated me to push myself harder in the gym and I eventually started seeing progress that actually made me happy! Thanks pewds!

It's so admirable that you promote healthy lifestyle with your huge audience, so many people look up to you (including myself). Thank you Pewds, really. Also, the part about working out alone at home and kinda dragging the moment when you start is so true😂

I have the same set of dumbbells, they're great especially for the winter months not having to run out to the gym. Pretty great expansion and attachments as well. Great vid man👍🏻

Was literally going to start seriously working out and being consistent with it tomorrow (fooled around with it before today but want to take it more seriously from now on) and I was already excited before watching this video but this changed my mindset on a lot of things and made me even more excited. I remember watching the first video and starting and quitting because I didn't see results but now I realize that shouldn't matter. Consistency and pushing yourself mentally and physically is what really matters. Also love the philosophy talk, that's another thing I've been reading up on too and really like. Especially The Socrates quote and the "you'll never regret working out but you will regret skipping it" quote I saw a bit ago that you kinda reiterated with different words here. (This is basically a note for me to look back on one day when I rewatch this video which will definitely happen I can tell)

I'm impressed how Pewds motivates you so much in such a philosophical way like he does at the end. Other RU-vidrs scream stuff like "for the gains, for the looks" at you but Pewds knows how to thoroughly change one's whole mindset so that you actually want to work out and not just work out because you're told to

I started working out about a month ago now and its nice to see your perspective on it, i find myself sometimes not wanting to do it or wanting to achieve a specific goal when just the fact that im working out is a good thing. Thanks Pewds i dont normally comment on videos but this really helped

Yall are awesome as always pewds! I love yall and hope for the best always. Thank you for your great vibes!

this is so impressive. feel lucky to have watched this dude mature and grow in every way possible over the years.

I aspire to be like pewds. My guy works out, reads books, meditates, plays video games, philosophizes, improves himself constantly, and overall lives a completely balanced life with loving friends and family. Pewds is literally living a complete life.

I saw your bod on your Insta stories the other day + I really hope that I can achieve amazing results like that at some point. Has definitely inspired me to get a gym membership. Please keep making fitness videos mane

Pewdiepies first video is what got me into working out a year and a half ago and now I’m the best I’ve ever been, benching 225 for reps and squatting 315

He's right about the music, Madonna pulls me through at the end of my workouts haha

You are inspirational Felix, thank you for making stuff like this part of your content, you are a great example for the youth(im not a boomer, we are almost the same age, I'm 33😣🤣🤣). Anyways..im a morbidly obese person, ive been going to the gym last couple months, gave up soda and trying to eat better/less, with having insulin resistance, its hard(sugar addiction is real, its a legit addiction and just as hard to moderate sweets/carbs and/or saying no) but its getting easier every week, this has been a good week...the first month of giving up soda, without really trying to eat better i lost 14 pounds..adding working out and eating better, so far loss 16 pounds in 2 months...as someone with PCOS with insulin resistance, 16 pounds in 2 months is ALOT! So Im very proud of that and with even more changes I'll lose more easier and quicker. Anyways..seeing people I enjoy watching/listening to talking about their changes and giving pep talks and being real, makes me more motivated, thanks for being real!

First, I love you and hope this finds you well. I know I'm late but I thought I'd take a moment to let you know that your life philosophy (healthy body + healthy mind = happy) has really helped me through some tough times and I greatly appreciate you. Obviously my problems are insignificant in the grand scheme of things, but in the moment they hurt and you're helping me to improve myself and feel much better about my person every single day. and in terms of the spiritual feeling stuff, I've heard people talk about christianity a number of times and although it's not exactly a sure thing you might find some meaning in it even if it is a little silly who knows 🤷‍♂ looking into stuff like that never hurt anyone

Honestly, IMO one of the best things ever, and most certainly the best part of a workout is just... dropping. I used to have separate day for every areas of my body, but I stopped doing that after a while and just did mixed training every day. Its amazing. The feeling when I'm done with my workout and just drop on my mat and can't do anything anything anymore to the point of struggling to get up for a good 10 minutes. This hits especially hard after showering and just falling to bed. Never have I ever been more relaxed.

This was honestly more motivating than any workout video I've ever seen. They're always like "you just need to get into it and do this this and this every single day" but I think something i personally struggle with is starting and staying consistent. And maybe ill do it one day, but the next day ill be too discouraged to do that same level of workout so I don't do it at all. But I think if I started viewing it as do something, even the minimum, rather than the end goal and achieving the most, then I will be more encouraged to do more. And over time I can build up the motivation and resolve to challenge myself and do more as well. Consistency is key, no matter how small it is. And I think thats the most important thing to keep in mind

Sounds lame: but he looks just like my dad. He would always ask me if I wanted to work out with him. And I would always decline him. He past away around 3 years ago. But seeing pewds have the same attitude, is astonishing. I’m never missing a gym day. For my dad and for pewdiepie, Brofist. 🤜🏻

You should definitely do more videos like this? Definitely inspires me to do more and keep motivated day to day life. Could you possibly do a video on what your diet consists of? Cheers

Been a long time Pewds fan and to see his approach on his version of fitness, not to mention the level of simplicity and his success with it. It just inspires me to the utmost. I’ve been going to the gym for several years now and have reached the part where I’ve literally let myself go and whatever success I’ve ever created for myself in the past are just that, a memory, a goal that I’ll keep telling myself I’ll get back to. But now that I’ve watched this video, I’ve all of a sudden want to go hit the gym now lol

I like how unglamorous this is, real progress is just straight up a struggle and will be the whole way there

I feel like I know what you mean about trying to avoid excuses. I heard about the ' something is better than nothing ' approach, and that's been very helpful to me personally. To work out or stretch for even just 5 minutes is better than nothing, and it feels great to build confidence in your ability to remain consistent by doing even just a tiny bit whenever you can fit it in your day. And when the depression kicks in really hard, I resort to telling myself that I deserve the outcome I want, and doing even one minute of whatever it is that my body is screaming that I can't do is the very self care that I need to achieve it. Something, anything, even just rolling over until I fall out of bed. I just need to keep moving and at least make a physical attempt to try. I haven't missed a day of yoga in almost a year, and these simple little things are why. I wanted less joint pain, and it's amazing to feel my efforts paying off. Thanks for posting this, and I hope these tips can help someone else as much as they've helped me

I like that you exercise and grow your brain as will, reading quotes from great wisdomssssssss. Id love to know more about your diet, would you recommend the diet? pros and cons etc... love from Tasmania

I love how you can really tell he's put on some mass, super inspiring!