The Firm
The Firm LBS
Functional Fitness, Weightlifting, Bodybuilding, General Fitness, Functional Training, Strength & Conditioning, MobilitySuit Up with The Firm LBS—where strength meets style. This isn't just another workout program; it’s your daily boardroom briefing in sweat equity. Built for the modern professional, The Firm LBS is designed to forge athletic strength, lasting mobility, and the kind of confidence that looks just as good in a tailored suit as it does in a t-shirt and jeans. We’re here to build bodies that move well, lift heavy, and stay in the game for life. No gimmicks—just hard work, smart programming, and real results. It’s time to train like your future depends on it.
How the week works: 3 core workouts, about 45 minutes each (legs, upper body, and a heavy full-body day), plus a bonus 4th day for conditioning, arms and shoulders when you have time. Skip the bonus on a busy week and you're still on track.
A1
Overhead Squat
3 x 10
A2
Reverse Hypers
3 x 15
B
Back Squat
8, 6, 4
C
Back Squat
1 x MAX
D1
DB Walking Lunge
4 x 12
D2
Good Morning
4 x 12
D3
Standing DB Calf Raise
4 x 20
A1
Bottom of the Dip Hold*
3 x 30
A2
Jefferson Curl
3 x 15
B
Close Grip Bench Press 1
8, 6, 4
C
Close Grip Bench Press 1
1 x MAX
D1
DB Pullover
4 x 10
D2
Dips
8, 8, 8, MAX
D3
1-Arm DB Row
4 x 8
E1
Seated DB Curl
3 x 8
E2
DB Overhead Tricep Extension
3 x 8
F
Walk
1 x 10:00
A1
Reverse Step Up
3 x 15
A2
Banded Duck Walk*
3 x 20
A3
Squat Calf Raise Iso Hold
3 x 30
B
RDL**
8, 6, 4
C
RDL**
1 x MAX
D
Bent Over Row
7, 7, MAX
E
DB Bulgarian Split Squat
8, 6, 4, MAX
F
Back Extension
2 x 30
A1
GHD Supine Hold
3 x 30
A2
T-spine Banded Rotation
3 x 10
A3
Banded Tricep Extension
3 x 25
B1
DB Floor Press
3 x 12
B2
Louie Pushup
3 x MAX
C1
Seated DB Press
12, 12, MAX
C2
Hammer Curl*
12, 12, MAX
D1
DB Lateral Raise
2 x MAX
D2
Pull-Up
2 x MAX
E
Assault Bike
1 x 15:00 @ MAX
Kade Lingemann
With 20 years of experience, I’ve helped busy professionals get strong, stay mobile, and feel confident—without wasting time. The Firm LBS is built for those who want to look sharp, move well, and train smart. Whether it’s a t-shirt or a suit, you’ll be ready for whatever the day throws at you.
The Firm LBS isn’t just about adding pounds to the bar—it’s about building a body that performs, looks sharp, and lasts. Whether you're chasing deadlines or deadlifts, this is your call to Suit Up and step into your strongest, most capable self!
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When you join a team you’re getting more than programming, you’re joining an online community.
The Firm
The Firm
The Firm
