Known as a Compton’s Superman, CT Fletcher Is a Former Powerlifter & a Bodybuilder
When it comes to badass gym-goers, very few can stand against CT Fletcher. Known as the Superman of Compton, California, CT Fletcher is a former powerlifter and bodybuilder known for his ruthless workouts that aren’t easy for any newbie to follow. But amazingly, CT Fletcher’s workout routine philosophy makes him the juggernaut of the weightlifting game.
Workout Principles of CT Fletcher
CT loves focusing on his chest and arm workouts a lot more. His arm and chest workout are effective, and looking at his physique, anyone will agree. Similarly, if you’re an experienced lifter, you can use his workout to build muscle mass and strength.
Besides CT Fletcher’s workout routine, his diet plan includes high protein and carbohydrates while having 10% of fat in his entire daily food intake.
CT Fletcher’s Workout Routine
CT Fletcher is popular for knowing how to transform physically and mentally. The workout plan of CT Fletcher includes traditional reps and a set style of training. In addition, he mostly relies upon his instincts and continues doing till he reaches failure.
Nonetheless, if you’ve been questioning his workout plan, here is one workout routine involving his OMW (One Movement Workout) method surrounded with high reps and high-volume training.
Day 1 – Arms
| Exercise | Sets | Reps |
|---|---|---|
| Triceps Pushdowns Superset W/ Standing Biceps Curls | 10 | 10 |
| 1 – Arm DB Preacher Curls | 2 | Till Failure |
| Seated DB Triceps Overhead Extensions | 4 | Till Failure |
| Incline DB Biceps Curls | 2 | Till Failure |
| DB Triceps Kickbacks | 2 | 40 / Arm |
| Chin – Ups | 2 | Till Failure |
| Decline Triceps Extensions (Pyramid Set) | 1 | 20 |
Day 2 – Chest
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press | 1 | 20 (1 – 20) |
| Incline DB Bench Press | 3 | 5 |
| Push–Ups (Close, Normal & Wide) | 1 | 10 |
| Cable Flys (Incline) | 5 | 12 |
Day 3 – Back
| Exercise | Sets | Reps |
|---|---|---|
| Bent Over BB Rowing | 2 – 3 | 10 – 12 |
| Seated Cable Rowing (Close Grip) | 2 – 3 | 8 – 10 |
| Straight Arm Cable Pushdowns | 1 – 3 | 10 – 15 |
| Lat Pulldowns (Hammer Strength) | 2 – 3 | 10 |
Day 4 – Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| BB Overhead Press | 10 | 10 |
| 1 – Arm DB Press | 10 | 10 |
| DB Side Lateral Raises | 4 – 5 | 15 – 20 |
| Bentover DB Lateral Raises | 5 | 20 |
Day 5 – Legs
| Exercise | Sets | Reps |
|---|---|---|
| Seated Leg Curls | 3 – 4 | 10 – 12 |
| Hack Squats | 4 – 5 | 6 – 10 |
| BB Squats | 2 – 3 | 10 – 12 |
| Sled Push | 4 – 6 | 30 – 40 Meters |
Day 6 & 7 – Rest Day
CT Fletcher’s Diet Plan
CT Fletcher isn’t into any fancy diet plans. He likes to stick to a basic diet plan that gives him all the essential nutrients and keeps him ripped. He doesn’t follow the exact macro plan, but he likes eating optimal protein and carbs in his meals. One sample diet plan of CT Fletcher is as below:
Meal 1:
- Omelet of 12 Egg Whites
- Veggies – Handful
- Chicken or Turkey Breast – 1 to 2 Servings
Meal 2:
- Salad – 1 Large Serving
- Albacore Tuna – Can
Meal 3:
- Ground Turkey
Meal 4:
- White Rice – 2 Cups
Meal 5:
- Chicken Breast – 8 Ounce
Meal 6:
- White Rice – 2 Cups
Supplements
- Whey Protein
- Multivitamins
- BCAAs
- Pre-workout
CT Fletcher’s Workout Routine – Our Closing Thoughts
CT Fletcher is a retired powerlifter and bodybuilder who is known for his intense workout routines. His workout routine is designed to help individuals build strength and muscle mass quickly. CT Fletcher’s workout routine involves heavy lifting and high-intensity training. Similarly, his training style is about pushing beyond your limits and achieving what you never imagined. He gives importance to mental toughness and visualization in his training, which helps him push his body to new heights.
Overall, CT Fletcher’s workout routine is not for beginners but for experienced ones who are committed to pushing their bodies to the limit and achieving their fitness goals.
