StrengthIntermediate

Dry Fighting Weight (DFW)

Build serious muscle and strength with this proven double kettlebell program

Duration: 5 weeks
Equipment: 2 kettlebells
3-6 days/week
5 weeks
2 kettlebells

The Ultimate Muscle Building Protocol

Dry Fighting Weight (DFW) is a time-tested double kettlebell program that delivers exceptional strength and muscle gains through two fundamental exercises: Clean & Press and Front Squat.

Developed by Geoff Neupert, this program has helped thousands build lean muscle while improving conditioning in just 30-minute sessions.

Why DFW Works

  • Compound movements target your entire body
  • Progressive overload through ladder progression
  • Time-efficient 30-minute sessions
  • Proven results for muscle and strength gains

Program Overview

  • Duration: 5 weeks
  • Frequency: 3 days per week (Mon/Wed/Fri or similar)
  • Session length: 30 minutes
  • Exercises: Clean & Press + Front Squat (alternating)
  • Weight selection: Use your 5RM for the press

Weekly Training Plan

Week 1

  • Day 1: Ladders 1-2-3 reps
  • Day 2: Singles (sets of 1)
  • Day 3: Doubles (sets of 2)

Week 2

  • Day 1: Ladders 1-2-3 reps
  • Day 2: Singles (sets of 1)
  • Day 3: Triples (sets of 3)

Week 3

  • Day 1: Ladders 1-2-3-4 reps
  • Day 2: Doubles (sets of 2)
  • Day 3: Triples (sets of 3)

Week 4

  • Day 1: Ladders 1-2-3-4-(5) reps
  • Day 2: Doubles (sets of 2)
  • Day 3: Alternate 3s and 4s

Week 5

  • Day 1: 3×3 (light day)
  • Day 2: Test new rep max

How to Execute

  1. Start your timer for 30 minutes
  2. Perform one set of Clean & Press
  3. Rest as needed (stay fresh)
  4. Perform one set of Front Squat
  5. Continue alternating until time expires
  6. Track total sets completed

Key Points:

  • Stay fresh - never go to failure
  • Rest when rep speed slows
  • Use "Fast & Loose" drills between sets
  • Complete as many quality sets as possible

Program Variations

DFW 2.0 (Advanced)

For those using lighter bells (10-15RM), perform ladders of 2-3-4-6-8 reps.

Clean & Jerk Variation

Replace Clean & Press with Clean & Jerk to handle heavier weights and increase power output.

Success Tips

  • Start conservative with weight selection
  • Track your progress - log sets completed each session
  • Prioritize technique over volume
  • Eat and sleep to support recovery
  • Keep off-days light with mobility work

Full Program Details

For complete background and methodology, see the original Dry Fighting Weight article on StrongFirst.

Exercise Demonstrations

Double Kettlebell Clean & Press

Double Kettlebell Front Squat

Double Kettlebell Clean & Jerk

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Track Progress

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Join thousands of athletes using Dry Fighting Weight (DFW) to achieve their fitness goals.

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