New

The Firm

The Firm LBS

Functional Fitness, Weightlifting, Bodybuilding, General Fitness, Functional Training, Strength & Conditioning, Mobility
Coach
Kade Lingemann

Suit 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.

benefit-image-0
Look the Part—In Any Outfit
Build a physique that turns heads whether you're in a tailored suit or casual weekend wear. This program focuses on lean muscle and balanced aesthetics.
benefit-image-1
Strength That Works Overtime
Develop real-world strength that doesn’t just look good—it performs. We’re talking about functional, athletic power that supports you in the gym and in life.
benefit-image-2
Mobility for the Long Game
Stay moving, stay young. We integrate mobility work into every phase so you’re not just strong—you’re smooth, agile, and resilient for years to come.
benefit-image-3
Smart Training for Busy Pros
No fluff, no wasted time. The workouts are efficient, effective, and designed for people who balance career, family, and everything in between.
benefit-image-4
Built for Longevity, Not Just PRs
This is a system designed to help you train sustainably, avoid burnout, and keep progressing—physically and mentally—for the long haul.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // DB's // Squat Rack // Pull-up Bar // Bench
Recommended
Bands // Box (box jumps and squats) // Kettlebell's (swing DB if needed)
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
The Firm: 2025-04-21

A1

Air Squat

2 x 10

A2

Banded Duck Walk

2 x 1:00

B

Front Squat

3, 3, 3, 3, MAX

C1

Staggered Stance RDL

4 x 8

C2

Calf Raise on Plate

4 x 12

D1

Walking Lunge

3 x 20

D2

Kettle Bell Swing*

3 x 20

Tuesday
The Firm: 2025-04-22
Wednesday
The Firm: 2025-04-23

A1

Band Pull-Apart

2 x 20

A2

DB Sweatt Shrug

2 x 10

B

BB Bench Press

3, 3, 3, 3, MAX

C1

Strict Chin Up

4 x 8

C2

DB Rollback Extension

4 x 12

D1

DB Push Press

3 x 15

D2

DB Incline Row

3 x 15

Thursday
The Firm: 2025-04-24
Friday
The Firm: 2025-04-25

A1

Scap Pulls

2 x 15

A2

GHD Supine Hold

2 x 30

A3

ATG Split Squat

2 x 15

B1

Deadlift

5 x 5

B2

Strict Press

5 x 5

C1

DB Rear Foot Elevated Split Squat

4 x 8

C2

Back Extension

4 x 10

D1

DB Bench Press

4 x 8

D2

Supine Ring Pullup

4 x 10

Saturday
The Firm: 2025-04-26

A

Cardio

1 x 5:00

B1

Walking Lunges

2 x 20

B2

Bear Crawl

1 x 30

C1

DB Lateral Raise

4 x 12

C2

Farmers Walk

4 x 50

C3

Jump Rope

4 x 60

D1

Box Jump 2

4 x 6

D2

DB Bicep Curls

4 x 8

D3

DB Tricep Extension

4 x 10

Coach
coach-avatar 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.

closer-image-1
closer-image-2
It’s time to train with purpose.

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!

Start My 7-Day Free Trial
closer-image-3
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

The Firm
screenshot1
The Firm
screenshot2
The Firm
screenshot3