CT Fletcher's Workout Routine, Diet Plan & Supplements

Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: November 23, 2023
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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.

Quick Summary

  • CT Fletcher's workout routine varies from lunges, leg curls, squats, barbell bench presses, triceps pulldowns, and bicep curls, among others.
  • Fletcher's exercises work on different parts of the body from legs, shoulders, back, chest, and arms.
  • CT Fletcher's diet comprised mostly of proteins and carbs.
  • Fletcher uses different supplements like whey protein, mass gainers, BCAA's, and multivitamins.

Who Is CT Fletcher?

CT Fletcher is a former professional bodybuilder and powerlifter.

He won both the World Bench Press and World Strict Curl championships on three separate occasions.

He was born in rural Arkansas but moved to Watts and later Compton, California as a baby.

With limited educational and career prospects, he joined the army as an 18-year-old kid.

While in the army he became interested in martial arts and later bodybuilding.

He immediately took a shine to powerlifting and quickly developed his own technique and training style.

He has repeatedly said that it was highly focused hours of training that helped him succeed without letting any setbacks slow him down.

And he managed to overcome one major health issue.

Due to past mistakes in his diet, he ended up having to undergo open-heart surgery.

Today, he advises young athletes on the need to focus on their diet and supplements and I will cover those areas shortly.

“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.

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.

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 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 5 or 6 days a week and does believe that you have to take one day off in order to get your muscles to respond in an optimum 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 up with multiple supplements.

If you’ve ever done such a heavy bulking phase, then you know how sick you can get off 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 3 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 [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


  1. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0184-9
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