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🏆 Optimized Reverse-Diet Hybrid 2.4

by Phattharaphon K.

Program Description

Goal: Build upper-body fullness (shoulders, chest, lats) while staying lean, fast & explosive. Calories: Start ~2400 → +100 kcal every 10–14 days → cap ~3000 kcal Macros: 150–180 g protein | moderate carbs | controlled fats Steps: 10–12k/day | Boxing: 2×/week Style: Hybrid Aesthetic + Athletic

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 06, 2025 04:44
  • Last Edited
    Nov 07, 2025 07:35
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Front Delts
10.6%
Rear Delts
9.2%
Middle Delts
8.8%
Triceps
8.3%
Chest
8%
Lats
7.6%
Abs
5.8%
Biceps
5.2%
Glutes
5%
Quadriceps
4.8%
Hamstrings
4%
Other
3.5%
Full-Body
2.9%
Lower Back
1.6%
Adductors
1.2%
Abductors
1.2%
Forearms
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Y Raise
4
12-15 reps
-
6A
Hammer Curl (Cable)
3
10-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Y Raise
4
12-15 reps
-
6A
Hammer Curl (Cable)
3
10-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Y Raise
4
12-15 reps
-
6A
Hammer Curl (Cable)
3
10-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Y Raise
4
12-15 reps
-
6A
Hammer Curl (Cable)
3
10-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Y Raise
4
12-15 reps
-
6A
Hammer Curl (Cable)
3
10-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
-
2
Chin-Up (Weighted)
3
6-8 reps
-
3
Shoulder Press (Plate Loaded)
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Y Raise
4
12-15 reps
-
6A
Hammer Curl (Cable)
3
10-12 reps
-
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-12 reps
-
2A
Leg Extension
2
10-12 reps
-
2B
Leg Curl
2
10-12 reps
-
3
Hip Adductor (Machine)
2
12-15 reps
-
4A
Abs Crunch (Machine)
3
12-15 reps
-
4B
Hanging Knee Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-12 reps
-
2A
Leg Extension
2
10-12 reps
-
2B
Leg Curl
2
10-12 reps
-
3
Hip Adductor (Machine)
2
12-15 reps
-
4A
Abs Crunch (Machine)
3
12-15 reps
-
4B
Hanging Knee Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-12 reps
-
2A
Leg Extension
2
10-12 reps
-
2B
Leg Curl
2
10-12 reps
-
3
Hip Adductor (Machine)
2
12-15 reps
-
4A
Abs Crunch (Machine)
3
12-15 reps
-
4B
Hanging Knee Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-12 reps
-
2A
Leg Extension
2
10-12 reps
-
2B
Leg Curl
2
10-12 reps
-
3
Hip Adductor (Machine)
2
12-15 reps
-
4A
Abs Crunch (Machine)
3
12-15 reps
-
4B
Hanging Knee Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-12 reps
-
2A
Leg Extension
2
10-12 reps
-
2B
Leg Curl
2
10-12 reps
-
3
Hip Adductor (Machine)
2
12-15 reps
-
4A
Abs Crunch (Machine)
3
12-15 reps
-
4B
Hanging Knee Raise
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
8-12 reps
-
2A
Leg Extension
2
10-12 reps
-
2B
Leg Curl
2
10-12 reps
-
3
Hip Adductor (Machine)
2
12-15 reps
-
4A
Abs Crunch (Machine)
3
12-15 reps
-
4B
Hanging Knee Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boxing
5
3 mins
-
2
Run
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boxing
5
3 mins
-
2
Run
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boxing
5
3 mins
-
2
Run
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boxing
5
3 mins
-
2
Run
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boxing
5
3 mins
-
2
Run
1
30-60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Boxing
5
3 mins
-
2
Run
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Low To High
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
15-20 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Low To High
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
15-20 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Low To High
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
15-20 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Low To High
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
15-20 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Low To High
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
15-20 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Low To High
3
12-15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
5
Lateral Raise (Cable)
4
15-20 reps
-
6
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Face Pull
4
15-20 reps
-
6
Bayesian Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Face Pull
4
15-20 reps
-
6
Bayesian Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Face Pull
4
15-20 reps
-
6
Bayesian Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Face Pull
4
15-20 reps
-
6
Bayesian Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Face Pull
4
15-20 reps
-
6
Bayesian Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Single Arm Row (Cable)
3
10-12 reps
-
3
Standing Pullover (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Cable)
4
15-20 reps
-
5
Face Pull
4
15-20 reps
-
6
Bayesian Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Boxing
5
3 mins
-
2
Trap Bar Deadlift
3
6-8 reps
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Single Leg Press
2
10-12 reps
-
5
Seated Lateral Raise
4
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Boxing
5
3 mins
-
2
Trap Bar Deadlift
3
6-8 reps
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Single Leg Press
2
10-12 reps
-
5
Seated Lateral Raise
4
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Boxing
5
3 mins
-
2
Trap Bar Deadlift
3
6-8 reps
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Single Leg Press
2
10-12 reps
-
5
Seated Lateral Raise
4
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Boxing
5
3 mins
-
2
Trap Bar Deadlift
3
6-8 reps
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Single Leg Press
2
10-12 reps
-
5
Seated Lateral Raise
4
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Boxing
5
3 mins
-
2
Trap Bar Deadlift
3
6-8 reps
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Single Leg Press
2
10-12 reps
-
5
Seated Lateral Raise
4
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Boxing
5
3 mins
-
2
Trap Bar Deadlift
3
6-8 reps
-
3
Hip Thrust (Machine)
2
10-12 reps
-
4
Single Leg Press
2
10-12 reps
-
5
Seated Lateral Raise
4
15-20 reps
-
6
Hip Abductor (Machine)
2
15-20 reps
-
7
Leg Raise (Captain's Chair)
3
AMRAP
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
-
2
Chin-Up (Weighted)
3 Sets
6-8 Reps
-
3
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Y Raise
4 Sets
12-15 Reps
-
6A
Hammer Curl (Cable)
3 Sets
10-12 Reps
-
6B
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
Day 2
1
Front Squat (Barbell)
2 Sets
8-12 Reps
-
2A
Leg Extension
2 Sets
10-12 Reps
-
2B
Leg Curl
2 Sets
10-12 Reps
-
3
Hip Adductor (Machine)
2 Sets
12-15 Reps
-
4A
Abs Crunch (Machine)
3 Sets
12-15 Reps
-
4B
Hanging Knee Raise
3 Sets
12-15 Reps
-
Day 3
1
Boxing
5 Sets
3 mins
-
2
Run
1 Set
30-60 mins
-
Day 5
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
2
Single Arm Row (Cable)
3 Sets
10-12 Reps
-
3
Standing Pullover (Cable)
3 Sets
12-15 Reps
-
4
Rear Delt Fly (Cable)
4 Sets
15-20 Reps
-
5
Face Pull
4 Sets
15-20 Reps
-
6
Bayesian Curl
3 Sets
12-15 Reps
-
Day 4
1
Bench Press (Smith Machine)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Low To High
3 Sets
12-15 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
4 Sets
15-20 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
Day 6
1
Boxing
5 Sets
3 mins
-
2
Trap Bar Deadlift
3 Sets
6-8 Reps
-
3
Hip Thrust (Machine)
2 Sets
10-12 Reps
-
4
Single Leg Press
2 Sets
10-12 Reps
-
5
Seated Lateral Raise
4 Sets
15-20 Reps
-
6
Hip Abductor (Machine)
2 Sets
15-20 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-