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Weighted Backpack Training: Home Workout

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If you’re looking to workout, but unable to make your way to the gym, don’t worry. Brad has you covered.

Using simple household items, Brad shows you how you can still workout and get those gains without having to rely on equipment they have at the gym – and all you need is a weighted backpack.

Benefits of a Weighted Backpack Training

Weighted backpack workouts are great for building muscle on the move or at home. All you have to do is fill it with heavy items like books or bottles of water and you’re ready to go.

The benefits of Backpack workout include:

  • Convenience – Can be performed anywhere
  • Adaptable – Train multiple muscle groups with the same equipment
  • Effective – Able to perform compound movements without a bar

To get you started Brad has 5 key exercises you can do to start making gains from home. These are:

  • Squat
  • Backpack Bench Press
  • One-Handed Tricep Extensions
  • Bicep Curls
  • Shoulder Press/Military Press

Exercise #1: Squat

This is one of the key lifts that you’ll already be familiar with, and it’s one of the most essential to growing your overall lower body: the squat.backpack-squat

Backpack squats work your:

  • Glutes
  • Quads
  • Hamstrings
  • Core

To perform a weighted backpack squat, all you need to do is:

  • Fill backpack with weight and wear it as you would normally
  • Stand with your feet shoulder-width apart
  • Stretch your arms out in front of your for balance
  • Bend your knees outward and lower yourself down to a 90 degree angle (parallel)
  • Stand back up
  • Repeat

Reps: 20 – 30
Sets: 3 – 4

PRO TIP: If you’re looking for more of a challenge, feel free to sink below parallel on each rep. You’ll really feel the burn in your glutes.


Exercise #2: Backpack Bench Press

This is another compound movement that supports upper body muscle growth and development; the bench press.backpack-bench-press

However, without using a bar the method is a bit different, but the fundamentals are the same.

The weighted backpack benchpress trains your:

  • Chest
  • Triceps
  • Shoulders
  • Core

This is how you pull it off:

  • Fill backpack with weight and lie with your back on the floor
  • Put the backpack on your chest and grab it from both sides
  • Straighten your arms and press the weight above you
  • Bend your arms and lower the weight back down to your chest
  • Repeat

Reps: 20 – 30
Sets: 3 – 4

PRO TIP: To get more out of this exercise raise your feet 6 inches off the ground, this will engage your core more
PRO TIP: You can even do press ups between sets for further chest engagement


Exercise #3: One-Handed Tricep Extensions

Keeping with the pushing motion this exercise puts a lot more pressure on the arms that it does on the torso; the one-handed tricep extension.shoulder-press-back-pack

More of an isolation exercise, this workout develops your:

  • Triceps
  • Shoulders

Here’s what you need to do to perform one successfully:

  • Grab your weighted backpack with one hand
  • Hold the backpack over your back with your palm facing upward
  • Straighten your arm
  • Bend your arm and lower the weight back behind your back
  • Repeat with other arm

Reps: 20 – 30 (each arm)
Sets: 3 – 4

PRO TIP: Squeeze the bag’s handle tight and flex your tricep during the lift for maximum engagement


Exercise #4: Bicep Curls

Another exercise for arms that you can do with a backpack are bicep curls.bicep-curls-backpack

These are great for developing those upper arms and for support when it comes to doing back exercises.

Using your backpack, just:

  • Grab the both straps of your backpack  (palms facing upwards)
  • Keeping your elbows pinned to your sides, bring the backpack up to your chest
  • Return to the starting position by lowering the backpack back down
  • Repeat

Reps: 20 – 30
Sets: 2 – 3

PRO TIP: You should only be moving your forearms during this exercise, keeping your elbows pinned to your sides and your shoulders back is a good way to isolate the muscle


Exercise #5: Shoulder/Military Press

Finishing with a final compound movement, the shoulder press, also known as the military press.weighted backpack training

This is form of weighted backpack training is one of the best exercises for building muscle on the upper body, and easy to perform.

Military Press works the following muscles:

  • Shoulders
  • Chest
  • Triceps
  • Core

This is how you fully engage those muscles:

  • Standing up, hold the backpack from either side
  • Hold the backpack at chest level
  • Keeping your forearms parallel to your body press the backpack above your head
  • Don’t lock out your arms
  • Lower the weight back down towards your chest
  • Repeat

Reps: 20 – 30
Sets: 2 – 3

PRO TIP: Keep your feet shoulder width apart and keep your back straight, avoid any temptation to lean back.


Beginner Tips for Backpack Home Workout

Weighted backpack training when you can’t get to the gym is great for maintain and building muscle mass when you don’t have the equipment to train.

However, before you get started on these exercises, there are a few things to ensure before you begin:

  • Don’t put expensive goods in your bag during training – Lifting them could cause damage
  • Balance your backpack – Evenly spread the weight in your backpack to ensure a balanced workout
  • Make sure your bag is closed – The last thing you want is objects flying everywhere during training

Backpack Training Conclusion

Overall this is a top workout for anybody who can’t get to the gym, but still wants to workout.

The great thing about backpack exercises is not only that you can train numerous muscle groups without having to change equipment.

Not only that, you can change the weight as you see fit.

With plenty of compound movements to choose from, you can hit all the major muscle groups and create a great hormonal environment in your body for building muscle.

However, if you want to get even more testosterone and achieve those gains even quicker, we recommend TestoFuel.

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