Pewdiepie can get you JACKED with only dumbbells.

Summary

This video script discusses PewDiePie's simple yet effective home workout routine using minimal equipment, emphasizing foundational muscle-building principles over fancy gym machines. It critiques and suggests improvements to his routine, including exercise alternatives and tips for progression. The script also offers advice on affordable home gym setups and the importance of challenging workouts for muscle growth, concluding with a call to action for viewers to subscribe for more fitness guidance.

Takeaways

• 💪 **PewDiePie's Simple Gym Setup**: Achieved significant muscle gains with a basic bench and IKEA weight blocks.
• 🏋️‍♂️ **Foundational Training Principles**: Emphasized the importance of proper exercise selection, training intensity, and program structure over fancy gym equipment.
• 🥩 **High Protein Diet**: Highlighted the role of a high protein diet in muscle growth, especially beneficial for those who are skinny or skinny fat.
• 📅 **Weekly Workout Routine**: Outlined PewDiePie's workout regimen, including push, pull, leg days, and rest days.
• 🔄 **Rest Day Importance**: Stressed the necessity of rest days for muscle recovery and growth, countering the misconception that more training is always better.
• 📈 **Muscle Growth Principles**: Discussed key principles for muscle growth that apply universally, not just to home gyms.
• 🔄 **Routine Modifications**: Suggested improvements to PewDiePie's routine, such as replacing tricep kickbacks with overhead extensions or skull crushers.
• 🏠 **Home Gym Equipment**: Provided suggestions for affordable home gym equipment, including an adjustable weight bench and power blocks.
• 🎒 **Alternative Weights**: Recommended using backpacks filled with heavy items as an alternative to dumbbells for bodyweight exercises.
• 📊 **Progress Tracking**: Encouraged tracking progress by increasing weight or reps in each session to continuously challenge the muscles.

Q & A

What was the initial equipment PewDiePie used for his home gym?

PewDiePie initially used a bench and Ikea blocks for his home gym setup.

What are the key principles to muscle building mentioned in the script?

The key principles to muscle building mentioned are having a good exercise selection, training hard enough, and following the right program.

What is the importance of rest days in a workout routine according to the script?

Rest days are emphasized as important because that's where muscle growth actually occurs, contrary to the common notion that more workouts are always better.

What are the exercises included in PewDiePie's Monday push workout routine?

The exercises included are flat bench presses, incline bench presses, overhead presses, tricep kickbacks, and lateral raises.

Why are tricep kickbacks considered a problem in the script?

Tricep kickbacks are considered a problem because they are awkward to perform, don't effectively challenge the tricep at the bottom of the movement, and can lead to using momentum or cheating.

What are the suggested alternatives to tricep kickbacks in the script?

The suggested alternatives are standing overhead extensions or skull crushers.

What changes are recommended for PewDiePie's pull workout routine?

It is recommended to swap out regular rows with some type of pull-up or alternative vertical pulling exercise to address the lack of vertical pulling in the routine.

What are some alternative exercises suggested for the leg day routine?

Some alternative exercises suggested are Bulgarian split squats, jumping squats, jumping lunges, assisted single leg squats, step-ups, and single leg Romanian deadlifts.

What is the importance of adding weight to bodyweight exercises as mentioned in the script?

Adding weight to bodyweight exercises is important to continually challenge the muscles and stimulate growth, as muscles adapt and become stronger over time.

What are the two principles for muscle growth that the script suggests to follow?

The two principles are to always challenge yourself by increasing weight or reps in each session, and to train hard, ensuring that the last few reps are noticeably difficult.

What is the role of diet and sleep in building muscle as highlighted in the script?

Diet and sleep play a significant role in muscle building, accounting for 2/3 of the progress, as they are essential for muscle recovery and growth.

Outlines

00:00

💪 Building Muscle with Basic Equipment

The paragraph discusses the speaker's initial impression of PewDiePie's physique and how he managed to build muscle with minimal equipment. It emphasizes that having a home gym with just a bench and dumbbells is sufficient if one follows key muscle-building principles. The speaker outlines PewDiePie's workout routine, which includes exercises like bench presses, overhead presses, and leg workouts, and stresses the importance of a high-protein diet. The paragraph also touches on the necessity of rest days for muscle growth and provides a critique of PewDiePie's routine with suggestions for improvement.

05:01

🏋️‍♂️ Enhancing Home Workouts with Smart Equipment Choices

This paragraph focuses on how to enhance home workouts with smart equipment choices. It details PewDiePie's gym setup, including an adjustable weight bench and power blocks adjustable dumbbells. The speaker suggests alternatives for those on a budget, such as using backpacks filled with heavy items to add resistance to bodyweight exercises. The paragraph also discusses the importance of progressively increasing the weight or reps in exercises to continue challenging muscles and stimulate growth. The speaker shares tips on how to find affordable gym equipment and the significance of diet and sleep in muscle building.

10:01

🔥 Joining a Community for Fitness Progress

The final paragraph is an invitation for viewers to join the speaker's fitness community for further guidance and support. It mentions the benefits of being part of a group that shares a common goal of improving fitness and provides a link for those interested. The speaker also encourages viewers to subscribe to the channel for more content and to consider future upgrades to their home gym setup.

Keywords

💡PewDiePie

PewDiePie is a popular YouTuber known for his gaming content and comedic commentary. In the context of this video script, he is used as an example of someone who has achieved significant muscle growth with a simple home gym setup. The script discusses his workout regimen and how it can be replicated or improved upon for others looking to build muscle without fancy gym equipment.

💡Home Gym

A home gym refers to a personal exercise space equipped with fitness equipment typically found in a home setting. The video script emphasizes the idea that a simple home gym with basic equipment, such as a bench and dumbbells, can be sufficient for effective muscle building, as demonstrated by PewDiePie's example.

💡Muscle Building

Muscle building, also known as bodybuilding or muscle growth, is the process of increasing muscle mass and strength through resistance training. The script provides insights into the principles of muscle building, such as proper exercise selection, training intensity, and adequate rest periods.

💡Principles

In the context of the video, principles refer to the foundational concepts that underpin effective muscle building. These include having a solid exercise routine, training with intensity, and ensuring proper nutrition and rest. The script breaks down these principles and shows how they apply to PewDiePie's workout regimen.

💡Workout Regimen

A workout regimen is a structured plan outlining the types of exercises, sets, and repetitions to be performed over a period. The script details PewDiePie's workout regimen, which includes specific exercises for different muscle groups and rest days, emphasizing the importance of a balanced and comprehensive routine.

💡Rest Day

A rest day is a period of inactivity from exercise, allowing the muscles to recover and grow. The script dispels the myth that rest days are detrimental, highlighting how PewDiePie includes a rest day in his routine, which is crucial for muscle recovery and growth.

💡Exercise Selection

Exercise selection refers to the choice of specific exercises in a workout routine. The script critiques PewDiePie's exercise choices, suggesting alternatives that may be more effective for targeting certain muscle groups and promoting muscle growth.

💡Super Sets

Super sets are a workout technique where two exercises are performed back-to-back with little to no rest in between. The script mentions that PewDiePie uses super sets for certain exercises, such as tricep kickbacks and lateral raises, as a way to increase workout intensity and efficiency.

💡Pull Day

Pull day is a workout session dedicated to exercises that involve pulling movements, typically targeting the back and bicep muscles. The script analyzes PewDiePie's pull day routine, suggesting modifications to include more vertical pulling exercises for a more balanced workout.

💡Leg Day

Leg day is a portion of the workout regimen focused on exercises that target the leg muscles. The script discusses PewDiePie's leg day routine, offering advice on how to progress and increase the challenge of leg exercises over time.

💡Progressions

Progressions are a series of steps or exercises designed to gradually increase the difficulty or intensity of a workout. The script suggests progressions for exercises like pull-ups, which can help beginners work up to more challenging movements.

Highlights

PewDiePie's physique transformation at 14 was impressive with minimal gym equipment.

Key principles of muscle building are more important than fancy gym equipment.

PewDiePie's success was due to foundational training, not just equipment.

A high protein diet is recommended for those who are skinny or skinny fat.

PewDiePie's workout regimen consists of dumbbell exercises with estimated set counts.

Monday's workout includes various bench press and tricep exercises.

Tuesday's leg workout consists of squats, deadlifts, lunges, and calf raises.

Wednesday is a rest day, crucial for muscle growth.

Thursday's pull workout includes rows and bicep curls.

Friday involves cardio or random exercise for an hour.

Saturday's full body day excludes leg exercises.

PewDiePie's routine is tough and hits muscle groups twice a week.

Tricep kickbacks are replaced with standing overhead extensions or Skull Crushers for better results.

Alternative exercises for bench press include push-ups and decline push-ups.

Pull-ups are recommended over regular rows for vertical pulling exercises.

Leg exercises can be made harder by decreasing rest time or using harder variations.

PewDiePie's home gym setup includes an adjustable weight bench and power blocks.

Alternatives to expensive gym equipment include using backpacks filled with household items.

Weight plates are a cost-effective alternative to expensive adjustable dumbbells.

Adding weight to exercises is crucial for muscle growth and progression.

The end goal is to increase weight or reps on exercises to stimulate muscle growth.

Patience and consistency are key for progress with limited equipment.

Diet and sleep are as important as exercise for muscle building.

Transcripts

I first saw PewDiePie's physique when I

was like 14 and I went rabbit along with

everybody else it was even crazier when

I found out that all he had for a home

gym was the tape brother's prison setup

how is he making gains with literally

just a bench and these Ikea blocks if

all you got or if all you plan to buy is

just a bench and a pair of dumbbells

then listen the [ __ ] up PewDiePie didn't

have the steroids to make the

transformation but what he did instead

were a few key principles to muscle

building you can make better gains using

gym equipment but you have to have these

foundational things down no amount of

fancy stuff like the best machines will

grow you muscle if your exercise

selection sucks you're not training hard

enough and you're not training with the

right program PewDiePie actually had

pretty much all of these things down

while also eating a lot of food with a

high protein diet which I recommend if

you are skinny or skinny fat further

boosting his growth these principles are

not specific to Home Gyms or anything

anybody who's made any serious progress

has close to mastered these things so

I'll break down and improve PewDiePie's

lifting routine for you I'll teach you

two fundamental principles for muscle

growth I'll show you how to get a good

home gym setup and at the end there will

be two free lifting programs that you

can follow at home now let's go get

jacked watching through the video I have

gathered what I think sums up

PewDiePie's entire workout regimen every

exercise I list here is done with

dumbbells just letting you know so I

don't have to keep saying dumbbell over

and over again also the set counts are

estimated and he didn't even give us the

full body day so I had to make one up

it's still effective though so on Monday

he will do a push workout consisting of

three sets of flat bench presses three

sets of incline bench presses three sets

of overhead presses the three sets of

tricep kickbacks and three sets of

lateral raises I know for the tricep

kickbacks and lateral raises he does a

super set but you don't need to do all

that you can look more into Super sets

if you want it's just a way to do your

workouts a little bit faster on Tuesday

he will do a leg workout consisting of

four sets of squats four sets of

Romanian deadlifts three sets of

dumbbell lunges and three sets of calf

raises on Wednesday he will rest and I

like how he emphasizes on the rest day

there's this common notion that rest

days are bad and you should be working

out as much as you possibly can but it's

unnecessary rest days are where the

muscle actually grows so this rest day

on Wednesday is as important as trading

on Thursday he will do a pull workout

consisting of three sets of single arm

rows three sets of regular rows three

sets of underhand rows three sets of

bicep curls and three sets of hammer

curls on Friday he used to do a leg

workout which I assume is just a repeat

of the previous leg day but also during

the making of that video he just did

some cardio or random exercise for about

an hour which is also fine finally on

Saturday he finishes off the week with a

full body day which he excludes legs

from but yeah come on we're going to be

training at least some legs [ __ ] CS

though this day will consist of three

sets of assisted single leg squats three

sets of deine push-ups three sets of

dumbbell pullovers three sets of

push-ups and three sets of neutral grip

rows so what do I think of PewDiePie's

routine it's pretty tough you hit the

muscle groups two times a week he pick

solid foundational exercises and every

muscle gets enough time to recover you

could literally run it as I showed there

and it would work just fine for you you

would be making great gains but there

are a few things that would change up

I'll also give you a few two pointers

and exercise Alternatives the push day

is almost perfect except for that one

godforsaken exercise the tricep

kickbacks they are a tricep exercise and

that's their only good characteristic

due to how gravity pulls the weight down

the tricep will be super challenged at

the very top when your tricep is fully

contracted and then your tricep will

feel absolutely nothing when your arm is

lowered and your tricep is stretched

your tricep doesn't even get stretched

that much why is this a problem for one

this makes the movement very awkward

you're not able to grind through reps so

you'll be more inclined to using

momentum or cheating also for most

exercises to be effective you want them

to put at least some or most of the load

on the target muscle at the bottom of

the movement this has also been shown to

increase muscle growth compared to its

counterpart so what do I propose just do

standing overhead extensions or Skull

Crushers instead they all isolate the

triceps but are so much less awkward to

perform and much better overall for

growth here are alternative exercises

instead of flat bench press you could do

push-ups instead of incline bench press

you could do decline push-ups and

instead of overhead press you could do

pike push-ups make sure for all of your

presses the dumbbells go as low as you

comfortably can to have a full range of

motion no half rep cheating [ __ ]

next on to the pull day my main issue is

that it has three types of rows in a

singular workout and absolutely zero

vertical pulling so what I would do is

just swap out the regular rows with some

type of Pull-Up if you can't do pull-ups

yet don't worry because most beginners

can't and there's plenty of guides on

progressions to getting your first

pull-up so follow those here are some

alternative exercises instead of some of

the dumbbell row variations you could

instead do inverted rows such as table

rows using a backpack for extra weight

you could also do chest supported rows

lying on a bench instead of pull-ups you

can do dumbbell pullovers for curls you

could also instead do seated hammer

curls incline curls spider curls or

reverse curls for all of your rows you

want your torso angle close to parallel

with the floor PewDiePie does his rows

very upright and not too controlled

which are both issues he needs to fix

lastly onto the leg day it sounds great

on paper like this is a [ __ ]

fantastic leg day I would give it a shot

for a good portion of time hammering

away at these exercise sizes eventually

though after a few months you might not

be able to get enough weight to

challenge you enough so here's what you

can do you can decrease the rest time

between sets all the way down to like 15

seconds and for squat movements you can

add something solid under your heel to

make the exercise harder or you could

just do harder exercise variations

altogether like Bulgarian split squats

jumping squats jumping lunges assisted

single leg squats step-ups and single

leg Romanian deadlifts this is what the

routine would look like after the

modifications for reference you can

download the routines yourself for free

with the link in the description along

with a bunch of other free sample

workouts just got to check your email

after you enter in your name now let's

see how we can get his gym setup or any

[Music]

alternatives even if you can't buy

anything right now if you just have some

basic household items still listen up

because I talk about how to use them

here all right so PewDiePie dropped a

video 2 years ago documenting his latest

homeworkouts 1 minute Google searching

and we literally have his equipment you

can compare it side by side in the the

video the links to them will be in the

description he has an II adjustable

weight bench going for around 40 bucks

not sure if I would trust a timu bench

normally these really cheap adjustable

benches are known for being pretty bad

at least it comes with foot pads so you

can do other exercises like decline

sit-ups I'd give this bench a six for

how affordable it is I also have a very

shitty Amazon bench which hasn't broken

on me yet if you still feel unsafe and

want a cheap bench you can always just

buy a flat bench that does an incline so

let's throw the II bench into the cart

last up is his dumbbells which are power

blocks adjust able dumbbells they do

look really goofy but trust me bro

they're fire the ones he's using in this

video go up to 90 lb which leave a ton

of room for you to get stronger on all

the upper body stuff and even legs to an

extent while also being able to

efficiently hit all the small muscle

groups that you pretty much just can't

hit with body weight yeah let's just

throw this into the car and holy [ __ ]

the power blocks are $800 you see those

adjustable mechanical dumbbells they're

just a wet dream a lie if you have the

money to burn like PewDiePie then great

man but most of us don't there are alter

Al natives though man and I got you

covered use backpacks make sure you have

at least one sturdy one and the other

one can be cheaper and flimsier what do

backpacks allow us to do they let us put

any form of weight in them and then be

able to carry them using more convenient

handles they also let us wear them and

put weight on ourselves in order to make

body weight exercises more challenging

such as push-ups the fact that you can

put anything into a bag is what makes it

so good you usually don't have to go out

of your way to buy more [ __ ] you

probably have backpacks at home which

you can fill with a bunch of heavy

household stuff like textbooks coin

coins also work and are very underrated

for adding weight if you have enough of

them they can get heavy as [ __ ] the

reason I would recommend at least one

sturdy backpack is for your heavy body

weight exercises like your legs where

you might need quite a lot of weight in

the backpack but you don't want it to

[ __ ] snap on you however for most

other exercises like arm stuff the

weight in the backpack shouldn't get

heavy enough to where that stuff matters

which is why the second backpack can be

way cheaper next up if you just can't

find any extra weight in your house then

go out and buy some weight plates make

sure they're iron cast and that you buy

them in pairs I recommend getting a 25

410s 25s and two 2.5S these should go

for about $100 online way cheaper than

$800 and you don't even need to buy them

all at once to get started you can just

accumulate them over time life hack if

you use sites like Craigslist or

Facebook Marketplace you can get

equipment like this for far cheaper

they're literally giving [ __ ] away bro

and yeah that pretty much sums up

everything for the gym setup you may be

wondering why is making my exercises

Harder by adding weight so important

well putting it simply when you train a

muscle very hard it becomes damaged but

stimulated to grow bigger once it

finishes recovering it becomes a bit

stronger and able to handle more work so

at some point if you can't add weight

you won't be challenging your muscles

enough to keep stimulating growth well

so the end goal should be to maybe lift

x amount of weight or do x amount of

reps on this body weight exercise why do

you think whenever you looked at a

jacked guy you automatically assume oh

that guy must be able to bench hundreds

of pounds because a bigger muscle is a

stronger muscle how are you going to

reach this end goal of Target reps and

Target weight every session look to

challenge yourself so if you did 10

push-ups with 10 lb on your back one

session then the next session try to get

11 push-ups with 10 lbs on your back or

10 push-ups with 12.5 lbs on your back

Etc and always look to train hard as

[ __ ] man the Wes start to move

noticeably slower no matter how hard you

try to push learn to enjoy and thrive in

the hard reps bro these two guidelines

are insurmountable to your progress

follow this routine and the two

principles I laid out for you and you'll

probably end up getting a better

physique than PewDiePie which is crazy

to think about you can go run his

program on your own you'll make decent

gains if you have common sense and don't

mess things up progress isn't completely

linear especially with the limited

equipment so be patient it would be nice

if you were able to fix up that shitty

diet though sleep and diet are actually

2/3 of the picture to building muscle

believe it or not and you could

literally be missing out on all of that

yeah I get it man it's a [ __ ] ton to

wrap your head around so much room for

error and you could end up wasting a lot

of valuable time if you literally just

get unlucky but don't worry man I can be

your bro for you I can help you get your

diet sleep and even training in check if

if you subscribe to my only fans it's my

private community of lifters grinding

every day to make it where I interact

with every single one of you there's

even free exclusive videos that are not

publicly available if you like the sound

of that the link is in the description

if you don't that's all right man you

can always join the free community

Discord where you can interact with me

and other Randomness enjoyers I'm pretty

active there if you want further advice

I would recommend researching more into

future upgrades to your home gym setup

with this video right here subscribe