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.
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
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
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
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
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
