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Dry Fighting Weight Remix - Lebe Stark

by Tim C.

Program Description

Use your 5RM on the Press. Set a timer for 15 minutes. You will alternate between sets of double KB C+P’s, FSQ’s, swings, and rows. Then repeat exercises with single KB, one arm all the way through, then the other. Perform as many sets as possible. Finish with 2 minutes of Burpees.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    At Home
  • Program Length
    5 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 01, 2025 05:04
  • Last Edited
    Sep 01, 2025 06:46
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.8%
Upper Back
15.6%
Middle Delts
12.5%
Lats
12.5%
Glutes
12.5%
Triceps
9.4%
Lower Back
6.3%
Biceps
6.3%
Hamstrings
3.1%
Front Delts
3.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
5 reps
-
2
Front Squat
1
5 reps
-
3
Kettlebell Swing
1
5 reps
-
4
Bent Over Row (Kettlebell)
1
5 reps
-
5
Kettlebell Clean and Press
1
10 reps
-
6
Front Squat
1
10 reps
-
7
Single Arm Kettlebell Swing
1
10 reps
-
8
Bent Over Row (Kettlebell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
5 reps
-
2
Front Squat
1
5 reps
-
3
Kettlebell Swing
1
5 reps
-
4
Bent Over Row (Kettlebell)
1
5 reps
-
5
Kettlebell Clean and Press
1
10 reps
-
6
Front Squat
1
10 reps
-
7
Single Arm Kettlebell Swing
1
10 reps
-
8
Bent Over Row (Kettlebell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
5 reps
-
2
Front Squat
1
5 reps
-
3
Kettlebell Swing
1
5 reps
-
4
Bent Over Row (Kettlebell)
1
5 reps
-
5
Kettlebell Clean and Press
1
10 reps
-
6
Front Squat
1
10 reps
-
7
Single Arm Kettlebell Swing
1
10 reps
-
8
Bent Over Row (Kettlebell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
5 reps
-
2
Front Squat
1
5 reps
-
3
Kettlebell Swing
1
5 reps
-
4
Bent Over Row (Kettlebell)
1
5 reps
-
5
Kettlebell Clean and Press
1
10 reps
-
6
Front Squat
1
10 reps
-
7
Single Arm Kettlebell Swing
1
10 reps
-
8
Bent Over Row (Kettlebell)
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
5 reps
-
2
Front Squat
1
5 reps
-
3
Kettlebell Swing
1
5 reps
-
4
Bent Over Row (Kettlebell)
1
5 reps
-
5
Kettlebell Clean and Press
1
10 reps
-
6
Front Squat
1
10 reps
-
7
Single Arm Kettlebell Swing
1
10 reps
-
8
Bent Over Row (Kettlebell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
5 reps
-
2
Front Squat
1
5 reps
-
3
Kettlebell Swing
1
5 reps
-
4
Bent Over Row (Kettlebell)
1
5 reps
-
5
Kettlebell Clean and Press
1
10 reps
-
6
Front Squat
1
10 reps
-
7
Single Arm Kettlebell Swing
1
10 reps
-
8
Bent Over Row (Kettlebell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
5 reps
-
2
Front Squat
1
5 reps
-
3
Kettlebell Swing
1
5 reps
-
4
Bent Over Row (Kettlebell)
1
5 reps
-
5
Kettlebell Clean and Press
1
10 reps
-
6
Front Squat
1
10 reps
-
7
Single Arm Kettlebell Swing
1
10 reps
-
8
Bent Over Row (Kettlebell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
5 reps
-
2
Front Squat
1
5 reps
-
3
Kettlebell Swing
1
5 reps
-
4
Bent Over Row (Kettlebell)
1
5 reps
-
5
Kettlebell Clean and Press
1
10 reps
-
6
Front Squat
1
10 reps
-
7
Single Arm Kettlebell Swing
1
10 reps
-
8
Bent Over Row (Kettlebell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
5 reps
-
2
Front Squat
1
5 reps
-
3
Kettlebell Swing
1
5 reps
-
4
Bent Over Row (Kettlebell)
1
5 reps
-
5
Kettlebell Clean and Press
1
10 reps
-
6
Front Squat
1
10 reps
-
7
Single Arm Kettlebell Swing
1
10 reps
-
8
Bent Over Row (Kettlebell)
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
5 reps
-
2
Front Squat
1
5 reps
-
3
Kettlebell Swing
1
5 reps
-
4
Bent Over Row (Kettlebell)
1
5 reps
-
5
Kettlebell Clean and Press
1
10 reps
-
6
Front Squat
1
10 reps
-
7
Single Arm Kettlebell Swing
1
10 reps
-
8
Bent Over Row (Kettlebell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
5 reps
-
2
Front Squat
1
5 reps
-
3
Kettlebell Swing
1
5 reps
-
4
Bent Over Row (Kettlebell)
1
5 reps
-
5
Kettlebell Clean and Press
1
10 reps
-
6
Front Squat
1
10 reps
-
7
Single Arm Kettlebell Swing
1
10 reps
-
8
Bent Over Row (Kettlebell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
5 reps
-
2
Front Squat
1
5 reps
-
3
Kettlebell Swing
1
5 reps
-
4
Bent Over Row (Kettlebell)
1
5 reps
-
5
Kettlebell Clean and Press
1
10 reps
-
6
Front Squat
1
10 reps
-
7
Single Arm Kettlebell Swing
1
10 reps
-
8
Bent Over Row (Kettlebell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
5 reps
-
2
Front Squat
1
5 reps
-
3
Kettlebell Swing
1
5 reps
-
4
Bent Over Row (Kettlebell)
1
5 reps
-
5
Kettlebell Clean and Press
1
10 reps
-
6
Front Squat
1
10 reps
-
7
Single Arm Kettlebell Swing
1
10 reps
-
8
Bent Over Row (Kettlebell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
5 reps
-
2
Front Squat
1
5 reps
-
3
Kettlebell Swing
1
5 reps
-
4
Bent Over Row (Kettlebell)
1
5 reps
-
5
Kettlebell Clean and Press
1
10 reps
-
6
Front Squat
1
10 reps
-
7
Single Arm Kettlebell Swing
1
10 reps
-
8
Bent Over Row (Kettlebell)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Clean and Press
1
5 reps
-
2
Front Squat
1
5 reps
-
3
Kettlebell Swing
1
5 reps
-
4
Bent Over Row (Kettlebell)
1
5 reps
-
5
Kettlebell Clean and Press
1
10 reps
-
6
Front Squat
1
10 reps
-
7
Single Arm Kettlebell Swing
1
10 reps
-
8
Bent Over Row (Kettlebell)
1
10 reps
-
Week 1
1 / 5 Weeks
Day 1
1
Kettlebell Clean and Press
1 Set
5 Reps
-
2
Front Squat
1 Set
5 Reps
-
3
Kettlebell Swing
1 Set
5 Reps
-
4
Bent Over Row (Kettlebell)
1 Set
5 Reps
-
5
Kettlebell Clean and Press
1 Set
10 Reps
-
6
Front Squat
1 Set
10 Reps
-
7
Single Arm Kettlebell Swing
1 Set
10 Reps
-
8
Bent Over Row (Kettlebell)
1 Set
10 Reps
-
Day 2
1
Kettlebell Clean and Press
1 Set
5 Reps
-
2
Front Squat
1 Set
5 Reps
-
3
Kettlebell Swing
1 Set
5 Reps
-
4
Bent Over Row (Kettlebell)
1 Set
5 Reps
-
5
Kettlebell Clean and Press
1 Set
10 Reps
-
6
Front Squat
1 Set
10 Reps
-
7
Single Arm Kettlebell Swing
1 Set
10 Reps
-
8
Bent Over Row (Kettlebell)
1 Set
10 Reps
-
Day 3
1
Kettlebell Clean and Press
1 Set
5 Reps
-
2
Front Squat
1 Set
5 Reps
-
3
Kettlebell Swing
1 Set
5 Reps
-
4
Bent Over Row (Kettlebell)
1 Set
5 Reps
-
5
Kettlebell Clean and Press
1 Set
10 Reps
-
6
Front Squat
1 Set
10 Reps
-
7
Single Arm Kettlebell Swing
1 Set
10 Reps
-
8
Bent Over Row (Kettlebell)
1 Set
10 Reps
-