CT Fletcher's Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: June 20, 2024
FACT CHECKED by James Cunningham, BSc, CPT
Our content is meticulously researched and reviewed by an expert team of fact checkers and medical professionals. They ensure accuracy, relevance, and timeliness using the latest reputable sources, which are cited within the text and listed at the end of the article. Before publication and upon significant updates, we confirm factual accuracy, committed to providing readers with well-informed content. Learn more.

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.

You May Also Like: CT Fletcher Workout Routine PDF

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:

  • A huge 12-egg omelet
  • 2 cups of raw veggies
  • 8 ounces of turkey or chicken breast

Meal 2:

  • Large bowl of fresh salad
  • 2 cans of Albacore tuna

Meal 3:

  • 2 large ground turkey burgers
  • 2 cups of raw vegetables

Meal 4:

  • 2 cups of white rice

Meal 5: 

  • 8 ounces of turkey or chicken
  • 1 cup of veggies

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.

Related Articles:

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.

More: 10 Best Multivitamins For Bodybuilding

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.

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.


  1. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9
Was this article helpful?

About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

You May Also Like

your ultimate guide to body building applications
By James Cunningham, BSc, CPT 26 days ago
10 Best Bodybuilding Apps (2024 Updated) Tried & Tested
Your basic guide to Anthony Mackie's workout routine
By Benedict Ang, CPT, PN1-NC 26 days ago
Anthony Mackie's Workout Routine, Diet Plan & Supplements
Rich Piana looking at the camera
By James Cunningham, BSc, CPT 26 days ago
Rich Piana's Workout Routine, Diet Plan & Supplements
The Frank Zane Workout and Diet
By James Cunningham, BSc, CPT 26 days ago
Frank Zane Workout Routine, Diet Plan & Supplements
Documentaries for Body Building
By James Cunningham, BSc, CPT 27 days ago
17 Best Bodybuilding & Fitness Documentaries (2024 Updated)
Brock Lesnar Body Care
By James Cunningham, BSc, CPT 27 days ago
Brock Lesnar Workout Routine & Diet Plan (Updated)

One thought on “CT Fletcher Bodybuilding Workout Plan & Supplements

Write a Reply or Comment

Your email address will not be published. Required fields are marked *

Our scoring system is the result of objective testing data and subjective expert analysis by a team of fitness coaches and medical experts. Our scoring factors are weighted based on importance. For more information, see our product review guidelines.