If you haven’t heard of The Superman of Compton, then you need to stay more up to date with bodybuilding news.
I’ve followed CT Fletcher’s career for a long time, and looking at photos from competitions over the years shows that he made some significant advances with his upper-body bulk.
Now, at 61 years old, he doesn’t compete anymore, but he is still active in the community and on social media, where he provides help and support to bodybuilders around the world.
So, we spent some time going through the information he has shared online to come up with a CT fletcher workout routine and diet plan that you can try to copy.
How Does He Approach His Workouts?
The first thing I took from his many interviews is that the CT Fletcher workout routine doesn’t focus on sets and reps.
He takes a much more instinctive approach to how much he needs to do in each workout session.
That being said, he does set a limit of 10 reps, but he could do anything from 4 to 10 sets for each exercise.
He also breaks things down by body part rather than the day of the week. So he doesn’t designate a certain routine to each day but rather decides on the day what he might need to focus on.
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1. Arms (5 to 10 sets of 6 to 10 reps)
- Triceps pulldowns
- Preacher Curls
- Biceps curls
- Triceps kickbacks
- Seated triceps press
Read More: How to Sculpt Massive Arms With Flex Lewis’ Training Plan
2. Chest (5 to 10 sets of 6 to 10 reps)
- Bench press
- Incline dumbbell press
- Closed grip pull-ups
- Cable flys
- Wide grip pull-ups
3. Back Workout (5 to 10 sets of 6 to 10 reps)
- Seated cable rows
- Lat pulldowns
- Straight pushdowns
- Bent over rows
4. Shoulders (5 to 10 sets of 6 to 10 reps)
- Barbell bench press
- Side raises
- Lateral raises
- Single-arm dumbbell press
5. Legs (5 to 10 sets of 6 to 10 reps)
- Leg extensions
- Leg curls
- Squats
- Lunges
As you can tell, there is a lot going on in C.T. Fletcher’s approach to training, but the most impressive thing is that he will push his muscles to the absolute limit.
He has often spoken about training five or six days a week and does believe that you have to take one day off in order to get your muscles to respond in an optimal way.
With that high volume of sets every day, it’s no surprise that he was able to gain that much muscle mass.
Also Read: CT Fletcher Armed Warfare Workout Routine
The CT Fletcher Diet
Let me first say that this isn’t a weight-loss diet or even remotely suitable if you’re not going to stick with the above routine.
While Fletcher never focused too much on exact amounts of calories or macros, his diet did support some serious bulking.
Here’s what a typical day might look like.
Meal 1:
Meal 2:
Meal 3:
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Meal 4:
Meal 5:
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You’ll probably notice that he heavily focuses on carbs and protein, and given his bulking goals, that makes perfect sense.
Here’s the thing, though. This is a typical diet and not enough for competition preparation. In that case, he would eat even larger portions and would also be topping them up with multiple supplements.
If you’ve ever done such a heavy bulking phase, then you know how sick you can get from looking at chicken.
Let’s take a closer look at his supplements.
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What Kind Of Supplements Does He Rely On?
So, CT Fletcher doesn’t compete anymore, but he still aims to maintain a weight that shows off some impressive muscle mass.
We have seen him recommend the following to younger athletes to help them achieve a bulkier body shape:
1. Whey Protein
On intense training days or targeted bulking phases, he has recommended three large protein shakes throughout the day.
More: 7 Best Protein Powders
2. BCAAs
Fletcher takes BCAA either before or just after training to kick-start protein synthesis, as per Journal of the International Society of Sports Nutrition research [1].
3. Mass Gainer
If another pile of chicken three times a day is enough to make you lose motivation, then mass gainer supplements could be the ideal solution.
More: 8 Best Mass Gainers For Men
4. Multivitamins
Ever since his heart surgery, he has been an advocate of eating healthy and focusing on a significant daily multivitamin intake.
Who Is CT Fletcher?
CT Fletcher, a former pro bodybuilder and powerlifter, clinched the World Bench Press and World Strict Curl titles three times.
Born in Arkansas, he moved to Compton, California, as a baby. Facing limited opportunities, he joined the army at age 18, where he got hooked on martial arts and bodybuilding.
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Fletcher quickly excelled in powerlifting, creating his own unique training style. He credits his success to intense, focused training sessions, never letting obstacles derail him.
Today, Fletcher is a towering figure in bodybuilding and powerlifting, known for his hardcore training approach and 'no excuses' mindset, motivating athletes to push their limits.
Overcoming a major health scare due to dietary errors, he underwent open-heart surgery and now emphasizes the importance of diet and supplements for young athletes.
“Some go big, I went enormous. Some set goals, I set milestones! Some climb hills, I climbed mountains! Some want growth, I command growth. Some said it was over, I said f*%! you!” – CT Fletcher.
References:
- https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9
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CT Fletcher’s full-body workout is a bomb!