CT Fletcher Workout Routine And Diet Plan – Revealed

  • By: jacob foxx
  • Date: March 6, 2023
CT Fletcher Workout Routine And Diet Plan

CT Fletcher, commonly referred to as the ‘Superman of Compton’, is a revered name in the fitness community for his bodybuilding and powerlifting feats.

Having won three World Bench Press Championships and three World Strict Curl Championships, it is no surprise that he enjoys immense respect in his field.

His incredible physique, built painstakingly over decades of hard work, embodies a leader and an inspiration to many aspiring athletes worldwide.

He is one of the most famous people in bodybuilding, and he likes training plans with high rep ranges and short breaks.

This kind of pain pushes the limits of strength, commitment, and persistence, all of which are needed to get and stay in great physical shape without getting hurt or overtraining.

Even though it might hurt to follow his program to the letter, it is still a very effective way to reach one’s goals.

Training Overview

CT Fletcher has been at the forefront of instinctive training for 35 years. He says that this method is much more interesting and challenging than a set number of reps and sets because it uses the most reps possible in a workout to make the muscles as tired as possible.

Online videos show how hard he works at his craft.

Despite potential risks associated with this unconventional method, such as overtraining, CT Fletcher stands behind his approach, which he calls the ‘no choice method’, which spurs complete muscle exhaustion and thus maximum results.

CT Fletcher, a well-known fitness coach, uses the OMW (one-movement workout) method of training, which is also called “single-workout training” by most people.

This method involves picking an exercise that works best for each muscle group and then doing a lot of this same exercise in one session. This gives you a full-body workout that is both complete and effective.

The OMW technique builds muscle and improves overall physical performance by focusing on sets with more repetitions and a higher level of intensity.

Due to its success in producing results, more and more people are turning towards this workout style to help them reach their goals.

CT Fletcher is known for his intense training. He works out five to six times a week, focusing on one muscle group at a time.

His unique approach has worked well because he uses a lot of different exercises that work the same muscle group from different angles and in different rep and set ranges.

He believes in something called “shocking stimulation,” which says that growth can only happen when something new and exciting is added to every workout.

CT Fletcher can be sure that he won’t get stuck in a cycle of overtraining or stop trying to reach his goals if he stays outside of his comfort zone and keeps giving his body new things to do.

CT Fletcher Workout Routine

CT Fletcher’s unusual way of working out is meant to stimulate muscle fibers and make each workout as effective as possible.

His high-volume, instinctive programs are built on repetition and intensity techniques like supersets, pyramid sets, one-movement sets, reps done until failure, or in some cases 10 sets of 10 reps.

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For this kind of training, athletes have to go beyond their normal muscle limits and push their bodies until they are sore and tired.

When athletes go through these intense moments, they can make new physical gains and find ways to make their workouts more effective.

Let’s get a better picture of what his fitness program looks like in more detail:

Monday – Arms

  • Barbell Bicep Curls: (4 sets of 12 reps)
  • Triceps Pushdown: (3 sets of 10 reps)
  • Cable Hammer Curls: (3 sets of 8 to 10 reps)
  • Close Grip Bench Presses: (4 sets of 8 to 10 reps)
  • EZ Bar Pullovers: (4 sets of 12 to 15 reps)
  • Dumbbell Preacher Curls: (3 Sets x 8 to 10 Reps)

Tuesday – Chest

  • Barbell Bench Press: (4 sets of 8 to 10 reps),
  • Incline Dumbbell Flyes: (3 sets of 12 to 15 reps),
  • Decline Push-Ups: (3 Sets x 10 Reps)
  • Cable Crossovers: (4 sets of 10 to 12 reps)

Wednesday – Back

  • Barbell Rows: (4 sets of 10 to 12 reps)
  • Pull-Ups: (3 sets of 8 to 10 reps)
  • Bent-Over Dumbbell Rows: (3 sets of 8 to 10 reps)
  • Lat Pulldowns: (3 sets of 8 to 10 reps)
  • Seated Cable Rows: (3 sets of 8 to 10 reps)

Thursday – Shoulders

  • Seated Dumbbell Presses: (4 sets of 8 to 10 reps)
  • Rear Lateral Raises: (3 sets of 12 to 15 reps)
  • Upright Rows: (3 sets of 10 to 12 reps)
  • Side Lateral Raises: (3 sets of 8 to 10 reps)
  • Arnold Presses: (4 sets of 8 to 10 reps)

Friday – Legs

  • Barbell Squats: (4 sets of 8 to 10 reps)
  • Leg Press: (4 sets of 10 to 12 reps)
  • Leg Extensions: (3 sets of 8 to 10 reps)
  • Lunges: (3 sets of 10 to 15 reps each leg)
  • Lying Hamstring Curls: (3 sets of 8 to 10 reps)

Saturday – Abs and Core

  • Weighted sit-ups: (4 sets of 10 to 15 reps)
  • Hanging leg raises: (3 sets of 8 to 10 reps)
  • Bicycle crunches: (4 sets of 20 secs)
  • Russian twists: (3 sets of 15 to 20 reps each side)
  • Plank: (3 sets of 1 min)

Sunday – Rest

CT Fletcher’s way of working out is to focus on one muscle group each day of the week, except for the weekends.

He knows that any workout plan with a lot of high-volume exercises needs regular rest and recovery times.

By giving his muscles time to relax and heal after hard workouts, he can avoid physical breakdowns and make the most gains in the shortest amount of time.

CT Fletcher Diet Plan

CT Fletcher is a clear supporter of nutrition, and he tells his followers to eat a strict balanced diet of 40% carbs, 50% protein, and 10% fat.

His daily eating habits seek to maximize the health benefits that arise from this meal plan.

He eats up to eight small meals per day, alternating between carbs and protein in each meal as a way to ensure his body is getting all the nutrition it needs efficiently.

Since 2012, Fletcher has been inspiring millions around the world to live healthier through his many YouTube videos.

His passion for this cause has had a great impact on so many people looking for guidance on their fitness journey.

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Sample meal plan for CT Fletcher diet plan breakfast, lunch and dinner


CT Fletcher’s breakfast consists of a high-protein meal, such as scrambled eggs, with a side of whole-grain toast and a glass of low-fat milk. He also includes oatmeal or other slow-burning carbs to help fuel him throughout the day. To top it off, he adds some fresh fruit, like a banana or berries.


For lunch, CT Fletcher usually eats grilled chicken, brown rice, and some steamed veggies for extra vitamins. He also includes salad to ensure he consumes enough green leafy vegetables.


In the evening, CT Fletcher eats a mostly plant-based meal of roasted vegetables, quinoa or sweet potatoes, and a lean protein source like fish or tofu. He also includes some healthy fats like avocado, to help slow digestion.


His snacks are mainly fruit-based and contain high amounts of fiber and antioxidants. His favorites include apples, pears, oranges, and grapes. He also snacks on nuts, like almonds or walnuts, for an added boost of protein.

CT Fletcher Supplements & Recommendations

CT Fletcher’s approach to building muscle and strength offers sound advice on how to do so through hard work and dedication.

For those looking to take their workout routine to the next level, supplements can be an important consideration.

CT Fletcher recommends Whey Protein as a good source of protein to help build and maintain muscle, while pre-workout helps give you the energy boost to power through your toughest workouts.

Also, fat burners can help people who want to speed up their metabolism and have more energy while working out or trying to lose weight.

CT Fletcher has several supplement recommendations that fit his workout philosophy helping individuals smartly reach their fitness goals.

I'm Jacob Foxx, a proud native of the outskirts of Chicago, Illinois. I was enamored with the expansive Star Trek universe and its promise of cutting-edge technology and space travel from a young age. This early fascination with science fiction sparked my imagination and laid the foundation for my writing career. Alongside my love for the cosmos, I developed a passion for fitness in my formative years.

This dual interest in the world of tomorrow and the pursuit of physical health has greatly informed my writing, allowing me to explore themes of human potential and the future of our species. As an author, I strive to blend these passions into compelling narratives that inspire readers to dream and to push their own boundaries.

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