Name: Playbook - Jorry Francis - W25/D5 Phase 4: Week 1 / Full Body
Uploaded: 2026-06-14T20:45:32.413Z
Duration: 75 min
Description: W25/D5 Phase 4: Week 1 / Full Body

Alexa

Morgan

You were not kidding with the *full body* 😅

Sage

Brittney Sitterud

Full body Friday energy 🧚‍♀️ We're hitting everything today — chest, shoulders, back, hamstrings, glutes, and wrapping it all up with cable kickbacks and 30 minutes on the stairmaster. We kick things off with core, so don't skip the warm-up section. Every muscle group gets love today. This is what the strong girl era looks like. 🫶🏽

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline Bench Sit Up

- Positioned with lower to mid back on exercise ball 
- Knees over feet and bent at 90 degrees
- Lift shoulders towards the ceiling engaging your core
- Lower back to starting position

Ball Crunches

Hips stay LIFTED — your body forms one straight line from head to heel. No sagging in the hips, no piking up. Think proud, tall side plank 🔥

Squeeze your inner thighs TOGETHER — this is the whole point of the movement. Actively drive that top leg DOWN into the bench and feel the adductors firing

Core is fully braced the entire hold — ribs pulled in, obliques engaged, nothing is relaxed here

Bottom shoulder stays PACKED — press away from the floor slightly so your shoulder isn't just dumping into the joint. Active shoulder the whole time

Hips square to the wall in front of you — don't let them rotate open toward the ceiling or drop toward the floor

Breathe steadily — slow controlled breathing through the entire hold. Holding your breath will end your set faster than anything else 🍒

Neck stays neutral — eyes toward the wall in front of you, not craning up or dropping down

Copenhagen Plank

Core Circuit

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Lying DB Chest Press

Lower your chest toward the bench — not your face, not your hips. CHEST. This is what keeps the work in your chest and triceps where it belongs 💪

Elbows at about 45 degrees from your body — not flared out wide like a cactus, not pinned completely to your sides. That 45 degree angle is the sweet spot that protects your shoulders and maximizes chest activation

Full range of motion — chest should hover just above or lightly touch the bench at the bottom before you press back up

Press the bench AWAY from you as you push back up — think about pushing the floor away, same energy here

Hips stay IN LINE with your body the entire time — no sagging toward the floor and no piking up toward the ceiling. Straight line head to heel every single rep 🔥

Exhale on the way UP — breathe in on the way down, breathe out as you press. Let that breath power your reps

Lock out at the top — fully extend your arms and squeeze your chest at the top of every rep before lowering back down

Bench Push Ups

Superset 1

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

DB Lateral Raise

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

DB Arnold Press

Superset 2

- Keep your chest pressed into the pad
- Pull the handles back squeezing your back
- Pause at contraction then slowly return to starting position

Machine Row

- Holding a dumbbell in each hand 
- Curl one dumbbell up and across the front of your body toward the opposite shoulder 
- Lower with control then repeat on the opposite side

Crossbody Bicep Curls

Superset 3

- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves)
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine
- Position your toes straight
- Curl your legs up, bringing your heels toward your glutes, as far as possible without lifting the upper legs from the pad
- Pause at the fully contracted position
- Lower the legs back to the starting position

Lying Hamstring Curls

HINGE at the hips — same as any RDL, this movement is driven by pushing your hips BACK not bending your knees down. Think about reaching your glutes toward the wall behind you

Lower the dumbbells by hinging forward — they should track close to your body, almost skimming your front leg on the way down 🔥

Feel the STRETCH in the front leg hamstring — that tension is your indicator that you are loaded correctly. If you don't feel it in the hamstring, push your hips back further before descending

Flat back the ENTIRE time — chest proud, slight arch in the lower back, shoulders packed. Same spine rules as every other hinge movement we've talked about

Only go as low as your hamstring flexibility allows with a flat back — just below the knee for most people. Do not chase depth at the expense of a rounded spine 🍒

Drive your hips FORWARD to return to standing — squeeze your glute hard at the top of the front leg and fully extend the hip before your next rep

Back foot stays light throughout the entire movement — if you find yourself pushing through it to stand back up, you've shifted the load and lost the unilateral benefit

Keep your hips SQUARE — they should face forward the whole time, not rotating open to one side

B Stance RDL

Superset 4

- Get into position and place the bottom of your foot on the handle
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable Glute Kickback

Stair Master

W25/D5 Phase 4: Week 1 / Full Body

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/D5 Phase 4: Week 1 / Full Body

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