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PHASE 1. The GTO: Ready for Labour and Defence
IntermediateFree

PHASE 1. The GTO: Ready for Labour and Defence

Get calisthenic fit like the soviets do in Phase 1 of a year-long programme inspired by the GTO programme from the soviet union

Billy C.
Billy C.· Oct 2026
1athletes running this program
iOS & Android

Overview

Length
13 weeks
Days / week
6 days
Level
Intermediate
Goal
Athletics, Strength, Bodyweight Fitness
Equipment
At Home
Session length
90 min
The basis of the programme is callisthenics and running methods, focusing on strength, hypertrophy, endurance, and flexibility. It is structured into four phases: Foundation, Hypertrophy, Strength, and Combat Readiness, each with specific training goals and methodologies. The program emphasises progressive overload, periodisation, and mental fortitude, utilising bodyweight exercises and running without the need for extensive equipment. The programme sets the foundations of a strong body-nerve connection and strengthens tendons in preparation for phases 2-4 of the year-long programme. This is the foundation needed for advanced calisthenic movements and is a commitment to a routine, which will leave you feeling stronger than before. The GTO ("Ready for Labour and Defence of the USSR") was a mass physical fitness and military preparation program introduced in the Soviet Union on March 11, 1931. The point of this programme was to develop the soviet "new man" who was expected to be able not only to defend his or her country if needed but also to be capable and flexible enough to serve the needs of the state in any way. The programme was organised by age group; however, the inspiration of this programme is set in phases to work up to the optimal fitness expected of the " new man", which makes the routine accessible regardless of your age or current fitness level. The workout sessions are split into three distinct sessions that focus first on muscle growth, then on cardio/endurence and finally on mobility and recovery. These distinct sessions should be completed intermittently throughout the day; first in the morning, then cardio in the afternoon and finally mobility and recovery. This style is directly inspired by the society ideology of never burning yourself out or pushing to the last rep, but instead constantly building energy and endurance by working out and staying active throughout the day. Mobility in the evening. The workouts rely on bodyweight and mental endurance. As each week consists of 6 days it is important to follow the programme as best you can while being mindful to focus on building progression steadily instead of pushing yourself to failer in every session.

Who it's for

Intermediate athletes ready for a structured program
Athletes focused on maximal strength
Athletes who can train 6 days per week
Athletes who prefer training at home with minimal equipment

Muscle engagement

Front
Back
Abs
15.4%
Triceps
8.7%
Front Delts
8.7%
Upper Back
8.3%
Other
7.1%
Lats
6.7%
Glutes
6.1%
Quadriceps
5.9%
Stretching
5.5%
Hamstrings
5.3%
Middle Delts
4.7%
Chest
3.9%
Rear Delts
3.2%
Adductors
3%
Forearms
2.8%
Biceps
2.8%
Calves
1.2%
Lower Back
0.8%
Week 1 Workouts
#ExerciseSetsRepsIntensity
Superset
1APlank31 min@7
1BDiamond Push Up312 reps@6
1CTricep Dip (Bodyweight)412–15 reps@8
1DPike Push Up415 reps@7
1EPush Up420 reps@5
2Run130 min@6
Superset
3AHip Flexor20.45 min@1
3BHamstring Stretch with Rotation30.45 min@1
3CThorarcic Rotation Stretch20.45 min@1
3DChest Opener20.45 min@1
3ECross Body + Overhead Stretch20.45 min@1
3FPigeon Stretch with Thoracic Rotation20.45 min@1
3GChilds Pose 20.45 min@1
#ExerciseSetsRepsIntensity
Superset
1ASquat (Bodyweight)430 reps@2
1BGlute Bridge (Bodyweight)420 reps@4
1CReverse Lunge (Bodyweight)412 reps@3
1DHip Abduction (Side Lying)320 reps@3
1EStanding Calf Raise330 reps@4
2Run120 min@6
Superset
3ASide Plank40.3 min@2
3BSit Up420 reps@3
3CDragon Flag410 reps@8
3DWalkout Plank44 reps@6
#ExerciseSetsRepsIntensity
1Walk140 min@3
2Mobility Fullbody Session130 min@2
Superset
3AHip Flexor30.45 min@1
3BHamstring Stretch with Rotation30.45 min@1
3CThorarcic Rotation Stretch30.45 min@1
3DChest Opener30.45 min@1
3ECross Body + Overhead Stretch30.45 min@1
3FPigeon Stretch with Thoracic Rotation30.45 min@1
3GChilds Pose 30.45 min@1
#ExerciseSetsRepsIntensity
1Run130 min@6
Superset
2ABlank Bodyweight Row412–15 reps@5
2BPull-Up (Bodyweight)44+ reps@7
2CDead Hang30.3 min@8
2DScapular Pull-Up312–15 reps@9
2EChin-Up (Bodyweight)310+ reps@9
Superset
3AHip Flexor20.45 min@1
3BHamstring Stretch with Rotation30.45 min@1
3CThorarcic Rotation Stretch20.45 min@1
3DChest Opener20.45 min@1
3ECross Body + Overhead Stretch20.45 min@1
3FPigeon Stretch with Thoracic Rotation20.45 min@1
3GChilds Pose 20.45 min@1
#ExerciseSetsRepsIntensity
Superset
1ASquat (Bodyweight)430 reps@4
1BPull-Up (Bodyweight)34 reps@6
1CDiamond Push Up315 reps@4
1DReverse Lunge (Bodyweight)320 reps@3
1ETricep Dip (Bodyweight)410 reps@6
2Run120 min@6
Superset
3ASide Plank40.3 min@2
3BSit Up420 reps@3
3CDragon Flag410 reps@8
3DWalkout Plank44 reps@6
#ExerciseSetsRepsIntensity
1Run160 min@6
Superset
2AChilds Pose 30.45 min@1
2BHip Flexor20.45 min@1
2CHamstring Stretch with Rotation30.45 min@1
2DThorarcic Rotation Stretch30.45 min@1
2EChest Opener30.45 min@1
2FCross Body + Overhead Stretch30.45 min@1
2GPigeon Stretch with Thoracic Rotation30.45 min@1
2HSide Leg Swings40.45 min@1

Weeks 2–13 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, PHASE 1. The GTO: Ready for Labour and Defence is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 13 weeks are fully unlocked.

This is a home workout program. No gym required. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

PHASE 1. The GTO: Ready for Labour and Defence is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 13 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

PHASE 1. The GTO: Ready for Labour and Defence is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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