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
- Start your timer for 30 minutes
- Perform one set of Clean & Press
- Rest as needed (stay fresh)
- Perform one set of Front Squat
- Continue alternating until time expires
- 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.