🏆 Optimized Reverse-Diet Hybrid 2.4

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Warm-Up (2–3 min)
• Shoulder Pass-Through × 10
• Scapular Pull-Up × 8
• Banded Face Pull × 12

Incline Bench Press (Smith Machine)

Chin-Up (Weighted)

Shoulder Press (Plate Loaded)

Seated Row (Cable)

Y Raise

Upper (Power & Fullness)

Warm-Up (2–3 min)
• World’s Greatest Stretch × 1/side
• Bodyweight Squat × 10
• Glute Bridge × 10

Front Squat (Barbell)

Hip Adductor (Machine)

Lower (Athletic Base + Core)

Warm-Up (2–3 min)
• Shoulder Circles × 10/side
• Hip Circles × 10/side
• Jump Rope or Shadowbox × 1 

Boxing

Boxing + Active Recovery

Warm-Up (2–3 min)
• Scapular Pull × 10
• Band Pull-Apart × 12
• Straight-Arm Pulldown × 12

Pull-Up (Weighted)

Single Arm Row (Cable)

Standing Pullover (Cable)

Rear Delt Fly (Cable)

Face Pull

Bayesian Curl

Pull 

Warm-Up (2–3 min)
• Band Shoulder Opener × 10
• Push-Up to Down Dog × 6
• Lateral Raise (light) × 12

Bench Press (Smith Machine)

Incline Bench Press (Dumbbell)

Low To High

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Push 

Warm-Up (2–3 min)
• Cat–Cow × 6
• Dynamic Hamstring Sweep × 8/side
• Glute Bridge March × 10


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