Name: Playbook - Jorry Francis - W25/D4 Phase 4: Week 1 / Quads + Hamstrings
Uploaded: 2026-06-14T20:45:32.409Z
Duration: 75 min
Description: W25/D4 Phase 4: Week 1 / Quads + Hamstrings

Sage

Freaking hard but that means its working haha 🫠💪🏻

Brittney Sitterud

Oh, this one was a killer! In the absolute best way! 💪🏻❤️

Morgan

Alexa

Quad day is HERE and she is not playing around 🧚‍♀️ This session is all about building serious lower body strength and size. We're hitting hack squats, Bulgarians, VMO work, and finishing with 30 minutes on the stairmaster. Expect that beautiful third-day soreness. You've been warned. 🍑 Complete all sets before moving to the next exercise unless noted as a superset.

- Start with a shoulder width stance
- Keep your back on the pad as you lower down
- Reach parallel and push through your heels extending your legs to come up

Hack squat (Building)

- Start with the barbell on your upper back
- Place one foot on the bench and move forward a few inches so the knee is bent to 90 degrees
- Push hips back and lower down until knee just touches the floor
- Push through your heel and stand up

Smith Machine Bulgarian Split Squats (Building)

Feet hip-width apart, toes slightly turned out — find what feels natural for YOUR body

Drive your knees OUT over your toes the entire way down. Don't let them cave in

Sit DEEP — below parallel if you can. The depth is what makes this one so effective

Chest stays tall, don't let your torso collapse forward

Slow and controlled on the way down, drive through your full foot on the way up

Keep tension in your quads the whole time — no locking out at the top

VMO SQUAT

Box/bench height matters — aim for a height where your knee is at or slightly above 90 degrees when your foot is planted. Too low and you lose the glute activation

Lean slightly forward from the hips as you step up — this is KEY. Staying too upright shifts the work into your quads

Drive through your HEEL, not your toes. Heel pressure = glute activation. Feel that? Good 🍒

The working leg does ALL the work — don't push off with your back foot. That's basically cheating yourself out of gains

Step fully onto the box — your entire foot should be flat on the surface before you drive up

Squeeze at the top — fully extend the hip and hold for a beat before you step back down

Control the descent — don't just drop back down. Slow and intentional on the way back

Box or Bench Step Ups

Superset 1

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Lower half way
- Extend back to the top
- Lower all the way down to starting position

Leg Extensions 1 1/2 Rep

- Stand with your heels elevated on a plate and a dumbbell in your hands in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension out of the squat then step into a forward lunge  then back to the starting position 
- Alternate your lunges after each squat

Heel Elevated Goblet Squat To Forward Lunge

Stair stepper

W25/D4 Phase 4: Week 1 / Quads + Hamstrings

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/D4 Phase 4: Week 1 / Quads + Hamstrings

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