Pewdiepie Workout Routine, Diet & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: November 17, 2023
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Pewdiepie, renowned as the world's second-most subscribed YouTuber, recently unveiled a revamped workout routine, showcasing intriguing shifts in his fitness approach.

Throughout my journey in the fitness realm, I've iteratively refined both my clients' and my own workout regimens, always in pursuit of optimizing results based on firsthand experiences. I admire Pewdiepie for exploring what exercises work best for him, so I set aside some time to study his new workout routine plan in detail.

In this article, I'll discuss the Pewdiepie workout routine and assess whether it can help you achieve a ripped body like his.

Let's begin.

Pewdiepie's Stats

  • Age: 32 years old
  • Birthdate: October 24, 1989
  • Height: 5 ft 9 in (180 cm)
  • Weight: 165 lbs (75 kg)
  • Waist: 33 in; Chest: 41 in; Biceps: 14 in

Pewdiepie Workout Routine

A person doing a bench press

While Pewdiepie's regimen might not be as intense as that of elite athletes or bodybuilders, what stands out is his unwavering daily commitment to fitness, something I've always emphasized in my training philosophy.

Here's a breakdown of Pewdiepie's workout:

Monday (Upper Body Workout Routine)

  • Chest Workout - Flat bench press (4 sets of 10 - 15 reps)
  • Shoulder Workout - Overhead press (4 sets of 10 - 15 reps)
  • Superset - Tricep Dumbbell Kickbacks (4 sets of 10 - 15 reps) and Lateral Raises (4 sets of 10 - 15 reps)

Tuesday (Legs Workout Routine)

  • Squats (4 sets of 10 - 15 reps) 
  • Deadlifts (4 sets of 10 - 15 reps) 
  • Weighted Lunges (3 sets of 10 - 15 reps) 
  • Dumbbell leg curls (3 sets of 10 - 15 reps)

Wednesday (Rest Day)

Rest and recovery are as crucial as the workouts themselves. Pewdiepie understands the significance of giving his muscles the much-needed downtime to repair and grow.

Beyond just designating days off from the gym, he incorporates specific recovery techniques. From foam rolling sessions that alleviate muscle tightness to meditation practices that rejuvenate the mind, Pewdiepie ensures a holistic approach to fitness.

Recognizing the importance of rest and recovery can be the difference between sustainable fitness and burnout.

Thursday (Pull Exercises) 

  • Single-arm rows (4 sets of 10 - 15 reps)
  • Double arm rows (4 sets of 10 - 15 reps)
  • Overhead extensions (4 sets of 10 - 15 reps)
  • Bicep Pull-ups (4 sets of 10 - 15 reps)
  • Hammer curls (4 sets of 10 - 15 reps)

Friday (Cardio Workout)

  • Kendo (30 - 40 minutes)

Saturday (Combination of all exercises in the entire week except leg exercises)

May include: 

  • Dumbbell squats (4 sets of 10 - 15 reps)
  • Sumo squats (4 sets of 10 - 15 reps)
  • Weighted squats (4 sets of 10 - 15 reps)

His Workout Routine Equipment

Workout equipments lying on the floor

From what I gathered watching Pewdiepie's latest fitness video, he transitioned from working out in his garage to now setting up his equipment in the living room, reflecting a more central role of fitness in his daily life.

Furthermore, he places a mat on the floor before placing his single adjustable bench and uses a newer version of a power block, a dumbbell with adjustable weights.

Pewdiepie exemplifies the modern fitness enthusiast by leveraging technology, such as smartwatches, fitness bands, and apps, to elevate his workout regimen and performance.

PewdiePie Workout Routine Principles

Pewdiepie smiling in front of the camera

According to the Pewdiepie workout explanation video, he is not in the habit of putting himself under too much pressure when working out, even with pull exercises.

However, Pewdiepie's workout routine avoids making excuses for not working out on any given day, claiming that doing something is always preferable to doing nothing.

"Everyone's canvas is different, but it's what you do with it that matters."

- Pewdiepie

He listens to music he enjoys to motivate himself to work harder, especially when doing weight lifting and working out his legs.

Also, it makes no difference to him whether he stays on top of his workouts, as long as he remains consistent and keeps going with his pull exercises regardless of the circumstances.

Also Read: Dolph Lundgren Workout and Diet

What Does Pewdiepie Diet Plan Consist Of?

Alongside Pewdiepie's workout routine, Pewdiepie's diet plan consists of foods high in protein, such as fish, chicken, and salmon. Also, he consumes foods that are a bit lower in carbohydrates, such as whole-grain foods, green vegetables, and natural sugar from fruit juices.

In most of his videos, Pewdiepie appears to have a lean body mass, suggesting that he probably eats less junk food, sweets, and unhealthy fast food.

When it comes to alcohol, he now only drinks whiskey on rare occasions, and he makes sure to drink a lot of water during the day to avoid dehydration and improve his mood [1].

His Diet Principles

A bowl full of raw protein foods

As he states in his videos on multiple occasions, lifting weights alone is not sufficient for fat loss and muscle growth.

So, he now consistently eats healthier foods and increases his protein intake because he wants to gain muscle mass and appear bulkier, as he used to be a skinny guy.

"Everyone's canvas is different, but it's what you do with it that matters."

- Pewdiepie

He listens to music that he enjoys to motivate himself to work harder, especially when weight lifting and working out his legs.

Also, it makes no difference to him whether he stays on top of his workouts or not, as long as he remains consistent and keeps going regardless of the circumstances.

Pewdiepie Supplements

Pewdiepie being a gamer promotes and drinks an energy drink called G Fuel in his YouTube videos.

However, in the most recent Pewdiepie workout review, he stated that he's taking pre-workout supplements to increase his energy, strength, and physical performance.

Since he intends to continue working out in the long run, he probably uses whey protein powders for muscle growth [2].


How Often Does Pewdiepie Workout?

Pewdiepie works out five days a week, with four days of weight lifting and one day of light cardio exercise. Initially, the PewdiePie workout involved lifted weights five days a week, but he dropped that to four to allow more muscle recovery time.

Was Pewdiepie Bulky Before He Got Big?

No, Pewdiepie was not bulky before he got big on social media, and he was always regarded as a skinny guy. He decided to live an active, healthy lifestyle by lifting weights in his 30s to gain muscle mass with his workout routine.


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