Weighted Vest Home Workout For Gaining Mass

October 13, 2015 by VAHVA Fitness

Weighted vest is a tool we use a lot in our training. Weighted vests are great for turning the home workouts into real killers, which will build strength and size in the entire body.


Weighted vests can range from 5 lbs (2.5 kg) to even up to 100 lbs (50 kg), but the one we have at our disposal can hold weights up to 30 kg (66lbs).

When you do proper push ups with that much extra weight, your body has no choice, but to make your body grow and get stronger.

Likewise, in the weighted vest home workout below, we have utilized the weighted vest together with a heavy kettlebell to also workout the legs in an effective manner.

Although you can add some serious weight to different bodyweight moves, including locomotion movement drills like lizard walks and monkey walks, the quality always trumps the quantity.

You should always execute the exercises with the best possible form.

Our recommended brand of the weighted vest is MiR. You can get one from here. We consider the weighted vest to be a great investment.

Weighted Vest Home Workout


Sets x Reps

Weighted vest push ups

2 x 5-15 reps

Decline weighted vest push ups

2 x 5-10 reps

Weighted vest chin ups

4 x 5-10 reps

Goblet squats 

4 x 5-10 reps

Kettlebell swings

4 x 5-10 reps

Rest 1-2 minutes between sets.

You can also do this workout without the added weight.

The repetitions and sets have been set to maximize the muscle gain aspect of the workout. This workout will also undoubtedly build strength, as long as the form is good.

Weighted Vest Push Ups

weighted vest push up
weighted vest push up 2

The push ups will workout the chest, triceps, and anterior deltoids. Keep the core tight, start from straight arms and go as deep as you can.

The harder version, weighted vest decline push ups, will target more the upper chest and the front deltoids.

You are also lifting more of your bodyweight with decline push ups with every rep, so the chest and the triceps will get more work done as well.  

Weighted Vest Chin Ups

weighted vest chin up
weighted vest chin ups

Weighted vest chin ups will work the biceps better than almost any other exercise, but the weighted vest chin ups will also build size and strength in the lats and the entire upper back.

This is also very strenuous for the abs.

Start from straight arms and pull as high as you can.

Kettlebell Goblet Squats

goblet squats kettlebell
goblet squats weighted vest

The goblet squat with a kettlebell will tremendously train the abs muscularity, because you need to hold the heavy kettlebell close to your chest.

Goblet squats are one of the best exercises you can do for your overall hip and squat mobility, because the exercise forces you to stand upright.

The quads will get heavily targeted in goblet squats as well.

Kettlebell Swings


Kettlebell swing is one of the best exercises you can do for your posterior chain (lower back, hamstrings, and glutes).

Kettlebell swings will heavily target your erector spinae muscles ( the badass lines around your spine). I don't think there is any other exercise that will better build strength and muscle in the erector spinae muscles other than the kettlebell swing.

Kettlebell swings are as effective as doing heavy deadlifts. The dynamic and the explosive nature of the exercise greatly builds strength in the entire lower body.

Get Stronger and Build Mass With This Weighted Vest Workout

This is a whole body workout with a weighted vest, and not a single muscle group is untouched.

This time we did a weighted vest + kettlebell leg workout instead of bodyweight squats or hip thrusts.

It's important that you train both the squat movement pattern and hip hinge movement pattern to ensure the structural balance of the body.

You can read more about the proper programming in our post below:

All of these exercises, especially the goblet squats, will train your abs so much that there is no need to isolate them further in the same workout.

Train hard, stay safe.

samuli jyrkinen

About the author 

Samuli Jyrkinen

Samuli is the ninja behind the scenes (photography, videography, websites, program platforms and more). He has been training religiously for over a decade and has a firm grasp of physical and mental fitness. You will find our story here.

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