6 WEEK

Muscle Building & Work Capacity

PROGRAM – PHASE 1

Rhys Dowden
DISCLAIMER
You should consult your physician or other health care professional before starting this or any other fitness program as well as making any
nutritional changes in order to determine if it is right for your needs. Operator Edge offers health, fitness and nutritional information and
is designed for educational purposes only. You should not rely the following material and all subsequent information as a substitute or
replacement for professional medical advice, diagnosis, treatment, or rehabilitation. The information distributed and promoted are meant to
supplement, not replace, proper exercise training. By engaging in this program, you acknowledge that it is your sole responsibility to consult
with your physician regarding both your medical fitness to engage in this exercise program and any medical or physical conditions which
might arise during the course of your exercise program. If you have any concerns or questions about your health, you agree to consult
with a physician or other health-care professional. You further agree to not disregard, avoid or delay obtaining medical or health related
advice from your health-care professional in connection with information or suggestions provided. The use of any information provided,
distributed, and promoted are to be used solely at your own risk. Please discuss all nutritional changes with your physician or a registered
dietician. Don’t perform any exercise without proper instruction. Always perform a warm-up prior to performing any type of physical activity.
If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately and arrange
to be seen and evaluate by a physician. Developments in medical research may impact the health, fitness and nutritional advice that is
promoted and distributed. No guarantee can be given that the advice promoted and distributed will always include the most recent findings
or developments with respect to that particular subject. All exercise poses possible risk of injury or death, depending upon your underlying
medical condition. We advise everyone to take full responsibility for their safety and know their limits. Do not take risks beyond your level of
experience, expertise, training and fitness level. Don’t perform any exercise unless you have been shown the proper technique by a certified
fitness professional (personal trainer or certified strength and conditioning specialist). By enrolling in the program, you agree to consult your
physician or other health care professional before starting this health and fitness program.

Copyright
All rights reserved. No part of the material may be reproduced in Australia or in any other country by any process, electronic or otherwise, in any material
form or transmitted to any other person or stored electronically in any form without the prior written permission of Operator Edge, except as permitted by
the Copyright Act 1969.
©2016 Copyright Operator Edge
Sydney, NSW 2009
First published 2016
Published by
Operator Edge
Sydney,
NSW 2009
Australia
Email: [email protected]
Internet: www.operatoredge.com

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Rhys Dowden
Rhys grew up in various places in Queensland, with the majority of his childhood spent on the Sunshine Coast. He enlisted
in the Army at the age of 18 and served in the Royal Australian Armoured Corps for 4 and ½ years before discharging.
Rhys worked at Australia Zoo on Steve Irwin’s security detail for 6 months before taking work in Iraq as a contractor for
2 years. He then re-enlisted in the Army and passed the Commando Selection and Training Course in 2008. Rhys completed
2 tours to Afghanistan with the 2nd Commando Regiment, one as an Operator and one as a Sniper, before discharging in
2013 with a total of 10 years service.
As Owner of Operator Edge, Rhys’ extensive military and fitness experience along with many years of martial arts enables
him to provide a thorough level of mental conditioning, military, self-defence and strength and conditioning training.

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 Phase 1 – Muscle Building and Work Capacity
The Operator Edge package is designed around the exact training I completed while in the 2nd Commando Regiment Sniper
Platoon. As a Sniper within a Special Forces unit, strength, conditioning and endurance were necessary elements of fitness to
ensure you could complete all tasks and missions required by a Sniper.
The first phase of this package concentrates on building a base layer of muscle, increasing your VO2 max capacity through
high intensity workouts, interspersed with moderate intensity workouts to aid in recovery and introduce you to Military
endurance training.
The focus of the plan is to lay a foundation of muscle within the first 6 weeks so as to transition into a strength component
in phase 2 and to combine weight training with work capacity training in order to improve your VO2 max and muscle
endurance.
This program combines barbell, machine and bodyweight strength training with boxing, sprint training and equipment
carrying in and outside of the gym.
At the beginning of each phase you will complete a Commando Fitness Assessment with a culminating assessment at the end
of Phase 2 in 12 weeks.
Ideally, you will train Monday through Thursday, take Friday off, train Saturday and have Sunday off. If you cannot keep to the
designated schedule, don’t skip any sessions, do them in order as they have been designed.
The training week is as follows:
Monday: Chest, back and work capacity
Tuesday: Legs and work capacity
Wednesday: Shoulders, arms and work capacity
Thursday: Moderate intensity session
Friday: Rest
Saturday: Endurance

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 WEEK 1
Pre-week
Commando Fitness Assessment
Equipment: Pull up bar, pool, 10kg weighted vest, stopwatch.
Conduct the following exercises in order. Give yourself plenty of rest
time between exercises.
1. Max heaves
2. Max push ups in 2 minutes
3. Max sit ups in 2 minutes
4. 400m swim for time
5. 2.4km run with 10kg weighted vest for time
Record your scores.

DAY 1: Chest and Back

Equipment: Bench press, seated row machine, rowing machine,
olympic bar and weights.
Warm up
4 rounds
3 pull ups
10 push ups
15 squats
10 minutes dynamic stretching
Session
3 rounds
12 flat bench press
6 medicine ball push ups or normal push ups
6 burpee ball slams
3 rounds
12 bent-over row
5 jumping pull ups
200m row (sprint)
3 rounds
6 hang clean and press
6 bodyblasters

DAY 2: Legs
Equipment: Spin bike, squat rack and weights, cones, 2 x KB’s, stop
watch or timer.
Warm up
Tabata bike (8 rounds of 20 seconds work, 10 seconds rest).
Download the Tabata App.
Session
3 rounds
12 back squats
1 shuttle sprint – have the markers spaced at 5m, 10m and 15m
intervals. From the start line, sprint to the 5m marker and back, then

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to the 10m marker and back, then to the 15m marker and back.
3 rounds
30m KB walking lunge
1 shuttle sprint (as above)
12 minutes EMOM (every minute on the minute). Conduct each
exercise for 1 minute before moving on to the next.
• Tuck jumps
• Tyre hops
• Shuffle
• Jump lunges
• High knees
• Burpees

DAY 3: Shoulders and Arms

Equipment: Boxing bag, gloves, timer, barbell, dip bars, dumbbells.
*Note all of the boxing in todays workouts are random combinations
on the heavy bag. Max power and speed.
Warm up
Boxing Tabata (4 minutes of 20 seconds work and 10 seconds rest for
a total of 8 rounds)
Session
3 rounds
12 pull ups or lying rows
12 barbell bicep curls
12 HSPU (hand-stand push ups) or rock press
3 rounds
12 bodyweight dips
12 diamond push ups (close grip)
12 standing DB Arnold press (shoulder press with twist at top)
Boxing
10 rounds
30 seconds work, 30 seconds rest

DAY 4: Steady Cardio

Equipment: Stop watch or timer.
Session
20 minute bike ride
*Every 5 minutes, conduct a 1 minute sprint.

DAY 5: Rest

DAY 6: Endurance
Equipment: Running shoes, timer.
Warm up
Short run and dynamic trenching for 10 minutes
Session
3km run at best speed

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 WEEK 2
DAY 1: Chest and Back
Equipment: Height adjustable rack, olympic bar and weights, tyre,
sledge hammer, skip rope.
Warm up
3 minutes skipping
4 rounds
10 decline bench press
10 incline DB press
10 cable cross overs
4 rounds
6 deadlift
10 wide grip pull ups
10 seated row
Finisher
30-20-10
Burpees
200m run

DAY 2: Legs
Equipment: Boxing bag, gloves, timer, barbell, dip bars, dumbbells.
Warm up
Tabata jump squats (use a Tabata App)
4 rounds
10 front squats
10 box jumps
10 jump lunges
4 rounds
10 alternating lunges (lunging forward and returning to spot)
10 broad jumps 10 reps (max. distance jump forward)
4 rounds
10 KB swings
50m sled push

Day 3: Shoulders and Arms

Equipment: Easy curl bar, bumper plates, boxing gloves, boxing bag.
Warm up
3 rounds
10 rock press
20m bear crawl

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4 rounds
10 shoulder press
10 upright row
10 lateral raises
10 rear DB flys
Tabata – 20 seconds on 10 seconds off (using a weight plate)
• Easy bar bicep curl
• Skull crushers
• Cable tricep push down
• Cable bicep curl
Boxing
4 rounds
3 minutes on bag
3 rounds
50 counter of 4 flutter kicks
50 toe touches

DAY 4: Steady Cardio

35-40 minutes of moderate intensity cardio workout i.e. bike, cross-
trainer, rower, swimming.
*Conduct 8 x 30 second sprints throughout.

DAY 5: Rest

DAY 6: Crossfit “Filthy Fifty”

Equipment: Box jump, KB, olympic bar, weight plates, medicine ball,
skip rope.
Warm up
400m run
3 rounds
5 pull ups
10 push ups
15 squats
20 sit ups
Session
50 reps of every exercise at best speed
• Box jumps
• Jump pull ups
• KB swings
• BW lunge
• Knee to elbow
• Push press
• Back ext
• Wall ball
• Burpee
• Double unders

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 WEEK 3
DAY 1: Chest and Back
Equipment: Bench, dumbbells, dip bars, pull up bar, seated row
machine, timer.
Warm up
4 rounds
100m row
5 Hindu push ups
5 pull ups
Session
5 rounds
8 flat bench press
8 incline DB fly
8 weighted push ups
8 weighted pull ups
8 seated row
8 lat pull downs
Finisher
100 burpees for time

DAY 2: Legs
Equipment: Squat rack, weight plate, box jump, prowler.
Warm up
400m run
3 rounds
6 barbell squats
5 box jumps
4 jump lunges
Session
5 rounds
8 back squat
8 OH lunge (weight plate)
8 front squat
8 box jump overs
Finisher
Prowler session
10 minutes AMRAP (as many rounds as possible)
50m prowler push 1:2 work/rest ratio

DAY 3: Shoulders and Arms

Equipment: Boxing gloves, boxing bag, dumbbells, easy curl bar,
weights, cable machine.
Warm up
3 rounds
10 lying rows
5 diamond push ups
3 burpees

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Session
5 rounds
8 chin up
8 barbell shoulder press
8 upright rows
8 DB press (standing with a twist)
8 bicep curl (easy curl – heavy)
8 tricep extension (cable)
8 bicep curl (cable)
8 tricep DB overhead extension
Finisher
10 rounds of all out boxing. 30 seconds on, 30 seconds rest.

DAY 4: Steady Cardio

Moderate intensity workout for 30-35 minutes i.e. running, rowing,
swimming.
*Conduct 5 x 1 minute sprints throughout.

DAY 5: Rest

DAY 6: Military Conditioning

Equipment: Truck tyre, KB’s, bumper plates, training dummy (heavy
boxing bag).
Warm up
400m row
3 rounds
5 deadlifts
8 hands of ground push ups
Session
Stores carry: each piece of equipment is to be carried out to the
designated distance and then retrieved. All items are to be carried out
first before retrieval.
• 100m mark – truck tyre (carried not rolled)
• 200m mark – 2 x 24kg KB’s
• 300m mark – 25kg bumper plate (weight plate)
• 400m mark – 60kg dummy (or heavy boxing bag)
25 pull ups back at start point
Retrieve equipment:
• 100m mark – truck tyre (carried not rolled)
• 200m mark – 2 x 24kg KB’s
• 300m mark – 25kg bumper plate (weight plate)
• 400m mark – 60kg dummy (or heavy boxing bag)
50 push ups

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 WEEK 4
DAY 1: Chest and Back
Equipment: Bench, seated row machine, cable machine, weight belt,
dumbbells, timer.
Warm up
3 rounds
20 push ups 20 reps
Shoulder rotations 10 circles each way
Session
5 rounds
10 bench press
10 seated row (machine)
10 cable fly
10 pull ups
10 incline DB press
10 DB rear fly
Finisher
Rowing machine sprints
5 x 200m row sprints @ 30 seconds rest
5 x 150m row sprints @ 25 seconds rest
5 x 100m row sprints @ 20 seconds rest
100 AB throw downs or leg raises

DAY 2: Legs
Equipment: Timer, squat rack, KB’s.
Warm up
400m run
Dynamic stretching
Session
5 rounds
10 back squat
10 lunges (forward lunge and back to start position)
10 KB swings
Finisher
10 x 50m sprints
20 x 20m sprints
100 AB crunches

DAY 3: Arms and Shoulders

Equipment: Boxing gloves, shoulder press machine, dumbbells, cable
machine, easy curl.
Warm up
2 rounds
3 minutes boxing
1 minute rest

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Session
5 rounds
10 shoulder press (machine)
10 upright row (easy curl bar)
10 front raise (DB)
10 bicep curl (cable)
10 tricep extension (cable)
10 tricep dips (bench or dip bars)
10 hammer curl (DB)
Finisher
50 bodyblasters

DAY 4: Steady cardio

High intensity workout for 30-35 minutes i.e. running, rowing,
swimming, cross-trainer.
*Complete 8 x 60 second sprints throughout the session.

DAY 5: Rest

DAY 6: Work Capacity Training

Equipment: Timer or stop watch
Warm up
3 rounds
200m run
10 jump squats
10 push ups
10 medicine ball slams
Session
Start in the prone position (on your stomach). Conduct 10 reps of the
exercise listed, then sprint 30m. At the other end conduct 10 reps of
the same exercise and lay back in the prone position. This is repeated
5 times before changing exercises.
Exercises
• Push ups
• Jump squats
• V-up
• In-outs (abs)
• Shoulder press (body weight on the ground)
• Crunches
• Jumping lunges
• Tuck jumps
• Flutter kicks

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 WEEK 5
DAY 1: Chest and Back
Equipment: Bench press, seated row machine, rowing machine,
olympic bar and weights.
Warm up
50 push ups and 50 pull ups
Session
6 rounds
10 decline bench press
10 clap push ups/push ups
10 burpees
6 rounds
10 seated row
10 jumping pull ups
300m row (sprint)
6 rounds
10 deadlifts
10 burpee pull ups

DAY 2: Legs
Equipment: Spin bike, squat rack and weights, cones, 2 x KB’s, stop
watch or timer.
Warm up
Tabata bike (8 rounds of 20 seconds work, 10 seconds rest).
Download the Tabata App.
Session
6 rounds
10 front squat
10 box jump overs
6 rounds
30m KB walking lunge
1 shuttle sprint (as above)
15 minutes EMOM (every minute on the minute). Conduct each
exercise for 1 minute before moving on to the next.
• Box jumps
• Burpees
• Sprint
• In/outs
• High knees
• Jumping lunges

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DAY 3: Shoulders and Arms
Equipment: Boxing bag, gloves, timer, barbell, dip bars, dumbbells.
*Note all of the boxing in todays workouts are random combinations
on the heavy bag. Max power and speed.
Warm up
Boxing Tabata (4 minutes of 20 seconds work and 10 seconds rest for
a total of 8 rounds)
Session
6 rounds
10 pull ups
10 barbell bicep curls
10 DB shoulder press
6 rounds
10 weighted dips
Max diamond push ups (close grip)
10 seated DB Arnold press
Boxing
10 x 30 seconds ALL OUT bouts on the bags – 10 minutes (30
seconds on and 30 seconds off)

DAY 4: Swimming
Equipment: Stop watch or timer.
Warm up
200m swim
Session
200m swim
1km run
250m swim
750m run
300m swim
500m run

DAY 5: Rest

DAY 6: Endurance
Equipment: Running shoes, timer.
Warm up
Short run and dynamic trenching for 10 minutes
Session
7.5km run at best speed

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 WEEK 6
DAY 1: Chest and Back
Equipment: Height adjustable rack, olympic bar and weights, tyre,
sledge hammer, skip rope.
Warm up
3 minutes skipping
6 rounds
12 decline bench press
12 flat bench press
12 incline bench press
6 rounds
12 power cleans
12 wide grip pull ups
20 tyre hits with a 6kg sledgehammer
Finisher
20-15-10
Bodyblasters
200m run

DAY 2: Legs
Equipment: Boxing bag, gloves, timer, barbell, dip bars, dumbbells.
Warm up
Tabata jump squats (use a Tabata App)
Session
6 rounds
12 back squats
12 squat box jumps
20 jump lunges
6 rounds
12 alternating lunges
12 broad jumps
12 KB sumo squats
3 rounds
12 KB swings
50m sled push
50m sprint

Day 3: Shoulders & Arms

Equipment: Easy curl bar, bumper plates, boxing gloves, boxing bag.
Warm up
3 rounds
10 rock press
20m bear crawl
Session
6 rounds
12 shoulder press

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12 upright row
12 HSPU (hand-stand push ups) or rock press
Tabata – 20 seconds on 10 seconds off
• Bicep easy bar curls
• Tricep push downs
• Lying rows
• Diamond push ups
Boxing
5 rounds
1 jab – 1 cross
2 jabs – 1 cross
3 jabs – 1 cross
Continue this until you throw 10 jabs and 1 cross (this is 1 round)
5 rounds
1 jab – 1 cross
1 jabs – 2 cross
1 jabs – 3 cross
Continue this until you throw 1 jab and 10 crosses (this is 1 round)
3 rounds
50 v-ups
50 toes to bar

DAY 4: Steady Cardio

35-40 minutes of moderate intensity cardio workout i.e. bike, cross-
trainer, rower, swimming.
*Conduct 10 x 45 second sprints throughout.

DAY 5: Rest

DAY 6: Commando 1000

Equipment: Box jump, KB, olympic bar, weight plates, medicine ball,
skip rope.
Warm up
4 rounds
150m row
5 KB swings
5 KB SDHU (sumo deadlift high pull)
5 KB snatches each arm
Session
100 reps of every exercise at best speed
• Box jumps
• Upright row
• Jump squats
• Leg raises
• Push ups
• Broad jumps
• KB clean and press
• Wall ball
• Tuck jumps
• Burpees

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 Week 1 Record Table
Session Activity Result

Pre-week Commando Fitness Assessment Heaves:

Push ups:
Sit ups:
400m swim time:
2.4km run time:

1 Flat bench Weight:

Seated row Weight:

Clean and press Weight:

2 Back squat Weight:

KB walking lunge Weight:

3 Chin ups Reps:

Bicep curls Weight:

Dips Reps:

Shoulder press Weight:

4 Cardio session Time:

5 5km run Time:

Notes:

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 Week 2 Record Table
Session Activity Result

1 Push ups Time:

Deadlift Weight:

Burpee/run Time:

2 Front squat Weight:

Alternating lunges Weight:

3 Shoulder press Reps:

Upright row Weight:

4 Cardio session Time:

5 Filthy Fifty Time:

Notes:

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 Week 3 Record Table
Session Activity Result

1 Incline DB press Weight:

Incline DB fly Weight:

Seated row Weight:

2 Back squat Weight:

OH plate lunge Weight:

Front squat Weight:

3 Chin ups Reps:

DB front raise Weight:

Bicep curl (easy curl) Weight:

Tricep extension Weight:

Bicep curl (cable) Weight:

Tricep DB overhead Weight:

4 Cardio session Time:

5 Stores carry Time:

Notes:

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 Week 4 Record Table
Session Activity Result

1 Bench press Weight:

Seated row Weight:

Cable fly Weight:

Pull ups Weight:

Incline DB press Weight:

DB rear fly Weight:

2 Back squat Weight:

Lunges Weight:

KB swings Weight:

3 Shoulder press Weight:

Upright row Weight:

Front raise Weight:

Bicep curl Weight:

Tricep extension Weight:

Tricep dips Weight:

Hammer curl Weight:

4 Cardio session Time:

Notes:

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 Week 5 Record Table
Session Activity Result

1 Decline bench press Weight:

Seated row Weight:

Clean and press Weight:

2 Front squat Weight:

KB walking lunge Weight:

3 Pull ups Weight:

Barbell bicep curls Weight:

DB shoulder press Weight:

Standing shoulder press Weight:

4 Swimming Time:

5 7.5km run Time:

Notes:

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 Week 6 Record Table
Session Activity Result

1 Decline bench Weight:

Flat bench Weight:

Incline bench Weight:

Power cleans Weight:

Bodyblasters and run Time:

2 Back squat Weight:

Alternating lunges Weight:

KB sumo squat Weight:

KB swings Weight:

3 Shoulder press Weight:

Upright row Weight:

Bicep curl Weight:

Tricep push down Weight:

4 Cardio session Time:

5 Commando 1000 Time:

Notes:

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