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CT Fletcher’s Workout Routine, Diet Plan, Motivational Tips

CT Fletcher, popularly known as the “Superman of Compton,” might not have won any Mr. Olympia titles but he is certainly the man to turn to for advice and motivation. The 59-year-old former bodybuilder and powerlifter knows a thing or two about building a monstrous physique. As the three-time winner of both World Bench Press Championship and World Strict Curl Championship, Fletcher has millions of subscribers to his training and motivation videos on YouTube. If you want to grow huge muscles, then follow CT’s training regimen which we have shared below.

CT Fletcher Body Measurements

Height: 5’ 11”; Weight: 225 lbs

Biceps: 22”

CT Fletcher Workout

CT Fletcher Workout Routine

Fletcher knows how to transform both physically and mentally. Raised in the ruthless neighborhood of Compton, CT underwent open-heart surgery in 2005 and a heart transplant surgery in 2018. He took some months to recuperate and since then started following a no-nonsense approach to training. Traditional sets-and-reps style of training does not apply to his workouts. He relies purely on his instincts and continues doing it until he cannot do it anymore.

When he is in the gym, he gets drained by employing the one-movement workout (OMW) method, which involves menacingly high-volume, high-repetition training. It is like if he is squatting, he will do it for the entire leg workout. In accordance with his ISYMS training system, he performs whatever exercise he feels best for a specific muscle group.

CT Fletcher Workout

Arm Workouts

  • A superset of Triceps Pushdown (sets: 10, reps: 10)
  • Standing Biceps Cable Curl (sets: 10, reps: 10)
  • One Arm Preacher Curl with Dumbbell (sets: 2, reps: till failure)
  • Seated Triceps Press (sets: 4, reps: till failure)
  • Incline Inner Biceps Curl (sets: 2, reps: till failure)
  • Tricep Kickback with Dumbbell (sets: 2, reps: 40 per arm)
  • Chin Ups (sets: 2, reps: till failure)
  • Decline Dumbbell Triceps Extension (sets: 1, reps: 20) performed as a pyramid set
CT Fletcher Arm Workout

Chest Workouts

  • Barbell Bench Press (sets: 20, reps: 1-20)
  • Incline Dumbbell Press (sets: 3, reps: 5)
  • Close, Normal, and Wide Grip Chin Up (sets: 1, reps: 10 in each position)
  • Incline Bench Cable Fly (sets: 5, reps: 12)
CT Fletcher Chest Workout

Back Workouts

  • Bent Over Row (sets: 2-3, reps: 10-12)
  • Close-Grip Seated Cable Row (sets: 2-3, reps: 8-10)
  • Straight Arm Pushdown (sets: 1-3, reps: 10-15)
  • Hammer Strength Lat Pulldown (sets: 2-3, reps: 10)

Shoulder Workouts

  • Barbell Press (sets: 10, reps: 10)
  • Single-Arm Dumbbell Press (sets: 10, reps: 10)
  • Side Lateral Raise (sets: 4-5, reps: 15-20)
  • Bent-Over Dumbbell Lateral Raise (sets: 5, reps: 20)

Leg Workouts

  • Seated Machine Leg Curl (sets: 3-4, reps: 10-12)
  • Hack Squat (sets: 4-5, reps: 6-10)
  • Barbell Squat (sets: 2-3, reps: 10-12)
  • Sled Push (30-40 m, 4-6 rounds)

CT Fletcher Diet Plan

Fletcher follows a basic diet plan that provides him with all the essential nutrients and helps him stay ripped. He has ditched all the junk foods that he used to take in his younger years and has now switched to a healthy diet that gives him 50 percent protein, 10 percent fat, and 40 percent carbohydrates. Since Fletcher does not measure the exact quantities, he often eats all proteins or all carbs on meals.

CT Fletcher Gym

CT Fletcher Diet

  • Meal 1: An omelet made from 12 egg whites, a handful of veggies, and 1-2 servings of chicken or turkey breast
  • Supplement: One serving of ISATORI Hyper-Gro protein shake
  • Meal 2: One large serving of salad, a can of Albacore tuna
  • Meal 3: Ground turkey
  • Meal 4: Two cups of white rice
  • Meal 5: Eight-ounce chicken breast
  • Meal 6: Two cups of white rice
  • Supplement: One serving of ISATORI Hyper-Gro protein shake
CT Fletcher Arms

CT Fletcher’s Motivational Tips

  • Your muscles will grow if you command them to grow. Strengthen your mind because your muscles will not follow a weak mind.
  • Never allow anyone to tell you that it is impossible and it cannot be done. Remove all obstacles and believe that it is possible.
  • You will not get huge if you fear or run away from pain. Accept the pain, and it will help you gain lots of muscles.
  • Do not always perform the same exercise. Your muscles will grow only when you go beyond failure.

Video: CT Fletcher Workout in Gym

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