Name: Playbook - Jorry Francis - W25/D3 Phase 4: Week 1 / Back + Biceps
Uploaded: 2026-06-14T20:45:32.404Z
Duration: 75 min
Description: W25/D3 Phase 4: Week 1 / Back + Biceps

Megan

Morgan

Today felt so good!! Always a great pump with a Jorryfit sesh 🤭😘

Sage

Back and biceps, one of the BEST combos in the game 🍒 We're pulling, rowing, and curling our way to that strong girl back. Pull-ups are on the menu — scale as needed, you've got this. Finish strong with 30 minutes of incline walking at a steady pace. This is your era. 🧚‍♀️

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull Ups (Assisted If Needed)

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Wide Lat Pulldown

Dropset: 12 reps, drop weight, 10 more reps

- Keep a slight bend at the elbow
- Pull straight down
- Engage your lats as you pull down
- Keep your core engaged

Straight Arm Lat Pulldown (Dropset)

Dropset: 12 reps, drop weight, 10 more reps

- Begin with a handle and an underhand grip in your hand
- Curl handle up towards your shoulders
- Lower down until arm are extended

Single Arm Cable Bicep Curl (Dropset)

Superset 1

- From the seated position and a rope attached to a high pulley 
- Pull the cable towards your face with elbows flared outward

Seated Cable Face Pulls (Rope)

Drive your elbow BACK and UP in a scooping motion — think about pulling your elbow toward your hip pocket, not straight back like a traditional row

Lead with your ELBOW not your hand — your hand just comes along for the ride 💪
At the top of the movement your elbow should be behind your body and your shoulder blade fully retracted and squeezed

Keep your chest up and avoid rounding your upper back as you pull

Control the return — let your shoulder blade protract fully at the bottom before initiating the next rep. That full stretch at the bottom is what makes this exercise so effective

Core stays braced the entire time — no rotating or twisting to get the weight up

Donte Rows

Superset 2

Curl both dumbbells up simultaneously toward your shoulders — keeping your elbows pinned close to your sides the entire time

Elbows stay STILL — they are the anchor point. The moment they start drifting forward or flaring out, you're taking tension off the bicep

Squeeze HARD at the top — really contract the bicep at the peak and hold for a beat before lowering

Slow and controlled on the way DOWN — aim for a 2-3 count on the descent. This is where so much of the muscle building happens and most people just drop the weight and waste it 💪

Full range of motion — fully extend the arm at the bottom before curling again. That full stretch loads the bicep and makes every rep count

Keep your wrists neutral — don't let them bend back as you curl up

Seated Bicep Curl

Drive your ELBOW back and up toward the ceiling — same concept as the Donte row, elbow leads, hand follows

Pull the dumbbell toward your hip not your chest — rowing toward your chest turns this into a rear delt exercise. Hip pocket is the target 💪

Keep your elbow close to your body as you pull — don't let it flare out wide

Squeeze your shoulder blade in at the top — fully retract it and hold for a beat before lowering

Let the shoulder blade FULLY protract at the bottom — let it stretch forward before you initiate the next rep. That full range of motion is what separates okay rows from great rows
Hips stay SQUARE to the floor — no rotating or twisting to get the weight up. If you're rotating, the weight is too heavy
Core stays braced the whole time to protect your lower back

Kneeling Single Arm DB Row

Superset 3

Treadmill Incline Walk

W25/D3 Phase 4: Week 1 / Back + Biceps

Alexa

Phase 4: Week 2 / Back + Biceps

Kids are officially on summer break so I need to stay locked in and consistent with working out each day. This felt so good today! 💪🏻

Suzanna

Phase 4: Week 2 / Full Body

Phase 4: Week 2 / Glutes

I just love how this one really pushes me to my limits at certain points! The best! 🙌🏻

Phase 4: Week 2 / Quads + Hamstrings

Phase 4: Week 2 / Shoulders + Triceps

Redrock3

Phase 4: Week 3 / Back + Biceps

Phase 4: Week 3 / Full Body 

I love starting off my week with such a tough workout! The best! 🙌🏻❤️

Phase 4: Week 3 / Glutes 

Phase 4: Week 3 / Quads + Hamstrings

Phase 4: Week 3 / Shoulders + Triceps

Natalie

Rohyn Hudson

W1/D1 Phase 1  / Glutes (GYM)

Courtney

Back day hates to see me coming 💪🏻💪🏻💪🏻

Kendall

W1/D2 Phase 1 / Back (GYM)

Katherine

Yo… the smith machine split squat with the front rack walking lunges🥲 my legs are absolutely shaking and numb so that’s amazing 🤠

W1/D3 Phase 1 / Quads + Hamstrings (GYM)

Hit this on our deck in the sun this afternoon! Super doable with just dumbbells ❤️‍🔥

Kyrie

My arms are jello! The supersets KILL ME but are so good 🥵

Skyler

W1/D4 Phase 1 / Shoulders + Biceps (GYM)

Samantha

Jodee

W1/D5 Phase 1 / Upper Body (GYM)

Shayla

The high reps with 4 sets absolutely demolishes 🥲❤️‍🔥🙏

Lauren

W2/D1 Phase 1 / Glutes (GYM)

Ashley

W2/D2 Phase 1/ Back (GYM)

15x4 Bulgarian split squats don’t EVER get easier🥲

15 reps on each leg of Bulgaria split squats should be illegal🫠❤️‍🔥 for 4 sets!? Kill me lol

W2/D3 Phase 1 / Quads + Hamstrings (GYM)

I haven’t hit a machine rear delt fly in a fat minute.. felt so good👏

W2/D4 Phase 1 / Shoulders + Biceps (GYM)

Did quads/hams yesterday so hit Friday’s workout today and seshhhhh!? The first and last superset of this was a burner❤️‍🔥

I really had to force myself to do this workout and I’m so glad I did! So good 😊

Colette

W2/D5 Phase 1 / Upper Body (GYM)

Caity

Jorry knows how to get those glutes pumped!

W3/D1 Phase 1  / Glutes (GYM)

Couldn’t hit lat pulldowns at all today because people were camped out on the machines so I subbed for ISO high lat rows and seated chest supported narrow grip rows 🙌😅

I did banded pull ups today still not back at strict yet but those were tough!! Last two were strict!😩🥵

Colette G Girard

Jenna

W3/D2 Phase 1 / Back (GYM)

Mandy

Those Bulgarian split squats had me in a choke hold 🥵

Danita

W3/D3 Phase 1 / Quads + Hamstrings (GYM)

McCall

W3/D4 Phase 1 / Shoulders + Biceps (GYM)

I think the full body circuit should be 30 seconds instead of 1 min. 1 min is not doable imo without taking a few breaks.

Chloe

W3/D5 Phase 1 / Upper Body (GYM)

45 mins of pure glute torching in the best way!

Anna

Tiffany

W4/D1 Phase 1 / Glutes (GYM)

Those freaking pull ups get me every single time they pop up!

Melanie

How often should we go up in weight? I have been trying to go up every week but this week I had to go down because my form wasn’t there. Should I go back down lighter next week or try again to go heavy?

W4/D2 Phase 1 / Back (GYM)

Mari

Excuse me ma’am- 4 sets of Bulgarians 😂 thank you but not. 🫶💕

W4/D3 Phase 1 / Quads + Hamstrings (GYM)

W4/D4 Phase 1 / Shoulders + Biceps (GYM)

I’m not a huge fan of burpees and this was a hug punch to the gut for me but got it done🥵🔥😩💪🏻

My nail appointment was my pre-workout to get me through this💅

W4/D5 Phase 1 / Upper Body (GYM)

My legs and glutes are on fire! 💪🏼🔥

You are killing me, in the best way possible girl! 🤍🫶

W5/D1 Phase 1 / Glutes (GYM)

Short but killer 💪🏼 those cardio circuits at the end always kill me and I always want to skip but then I remember how ripped Jorry is and I keep going 🙃

W5/D1 Phase 1 / Upper Body (GYM)

One of the shakiest upper body days in a while 😮‍💨😮‍💨

Loved this one today. Those cable shoulder raises😅

W5/D2 Phase 1 / Shoulders + Biceps (GYM)

Baylee

This felt so hard today but it’s always so rewarding to swipe that finish button 🥳💁🏻‍♀️

W5/D3 Phase 1 / Back (GYM)

Thanks for only putting 3 sets of Bulgarians this week instead of 4. Literally felt like Christmas morning when I saw that 😂

Savanna

W5/D4 Phase 1 / Quads + Hamstrings (GYM)

Summer booty here I come!!! 🍑 🫶🤍

Back at it after taking a week off after the challenge!!!! Legs are SHAKING😂😂💪🏻💪🏻 Felt so good to be back at The Blueprint 🔥🔥

W6/D1 Phase 1  / Glutes (GYM)

Hailey

Finishing out the week with another solid workout💪🏻💪🏻🔥🔥

Rorie

W6/D2 Phase 1 / Back (GYM)

Wednesdays with Jorry and  those dang Bulgarians 🫣 I’m definitely feeling myself getting stronger with those. 50 lbs used to be a struggle and now I can bust through all 15 reps without stopping. 🤍🥳

That kicked my trash today! 🥵 Almost threw the towel in after the lunges but made myself finish!

W6/D3 Phase 1 / Quads + Hamstrings (GYM)

Sydnee Marlow

Great day 3✌🏻 Still pretty sore from day one but pushing along!!!🔥🔥

W6/D4 Phase 1 / Shoulders + Biceps (GYM)

Shoulders SHAKING for those mountain climbers

Had to workout from home today so had to skip to day 5🔥 It was short but spicy!!!🌶️🌶️ I forgot how tiring Burpee‘s and mountain climbers were and those push-ups felt hard today🥵😂 Great day 2 though💪🏻💪🏻

W6/D5 Phase 1 / Upper Body (GYM)

Legs felt so tired today but we rallied through😂😩🔥💪🏻

W7/D1 Phase 1 / Glutes (GYM)

Soooo goood!!!! Pull ups felt way better today!!!💪🏻💪🏻

Sophia

W7/D2 Phase 1 / Back (GYM)

Walking lunges killed me today!!!!😂🥵

The walking lunges kill me every week 🤣

W7/D3 Phase 1 / Quads + Hamstrings (GYM)

Nickie

Alex

W7/D4 Phase 1 / Shoulders + Biceps (GYM)

Such a great work out this morning!!! That circuit at the end humbled me!!! Those pushups and burpees got me😂🔥🥵

That circuit at the end is a beast!! 👿

Bree

W7/D5 Phase 1 / Upper Body (GYM)

Such a great start to the week!!!! Legs are shaking🔥🔥 Haven’t felt like this since the challenge so feels so good💪🏻💪🏻

W8/D1 Phase 1  / Glutes (GYM)

Those pull ups were tough this morning but got them done!!!🔥🔥💪🏻💪🏻

Great workout! My back is feelin it😮‍💨

Deja McBride

W8/D2 Phase 1 / Back (GYM)

Alene

Holy🥵🥵🥵 This one crushed my soul☠️ Legs are on FIRE🔥🔥🔥

felt like throwing up the whole time🤢 but bodies are so cool for doing tough things!

W8/D3 Phase 1 / Quads + Hamstrings (GYM)

I was sore before I even did the workout - just by reading the workout!

Jorry!!!!! Holy shoulder burn!!! I can barely lift my arms getting to the car😂😂💪🏻💪🏻🔥🔥 Feels so good though🤷🏻‍♀️😂

W25/D3 Phase 4: Week 1 / Back + Biceps

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