Last Updated On June 29, 2023
CT Fletcher is well known as the three-time winner of the World Bench Press Championship as well as the World Strict Curl Championship. The legendary CT Fletcher workout split is known for his intense approach to both training and diet.
His workout routine focuses on heavy compound movements, high-volume sets, and constant pushing of limits.
Can you work out like CT Fletcher at home? Yes! We’re here to share the training philosophy of Fletcher’s training. With a lot of mental strength and determination in the gym, you can reach your fitness goals.
- Workout Summary - Quick Guide
- CT Fletcher's Workout Routine Explained
- What Is CT Fletcher Famous For?
- Current Body Stats
- His Workout and Training Principles Explained
- The CT Fletcher Diet Program
- What Supplements Does CT Fletcher Take?
- Check Out CT Fletcher’s Products!
- CT Fletcher Workout Routine & Diet FAQs
- Conclusion
Workout Summary - Quick Guide
Main Workout Goal | Building Strength and Size |
Program Duration | 11 weeks |
Workout Days Per Week | 5 |
Time Per Workout | 60-90 minutes |
Equipment Required | Dumbbells, Barbells |
Recommended Supplements | Whey Protein Creatine Monohydrate Pre-Workouts Omega-3 Fish Oil |
CT Fletcher's Workout Routine Explained
CT Fletcher is often called the Superman Of Compton, a name that he doesn't take lightly but continues to earn in his 60s.
His workout routine relies heavily on the OMW “one movement workout” method of intensely high-volume reps (to failure in most cases). The Iron Addicts Brand was built on this drill sergeant mentality.
Here’s a look at his current routine
Note: Each muscle group is trained with heavy compound movements and high-volume sets of as many reps as possible within the one movement workout. Rest periods are kept short to maintain intensity. We highly advise a solid warm-up before jumping into any routine.
Arm Workout Routines
Exercises | Sets | Reps | Rest |
|---|---|---|---|
A superset of Triceps Pushdown | 10 | 10 | 20-30 secs |
Standing Biceps Cable Curl | 10 | 10 | 20-30 Secs |
One Arm Preacher Curl with Dumbbell | 2 | Until Failure | 20-30 Secs |
Seated Triceps Press | 4 | Until Failure | 20-30 Secs |
Incline Inner Biceps Curl | 2 | Until Failure | 20-30 Secs |
Triceps Kickback with Dumbbell | 2 | 40 per arm | 20-30 Secs |
Chin-Ups | 2 | Until Failure | 20-30 Secs |
Decline Dumbbell Triceps Extension | 1 (Pyramid Set) | 20 | 20-30 Secs |
Chest Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Barbell Bench Press | 20 | 1-20 | 20-30 Secs |
Incline Dumbbell Press | 3 | 5 | 20-30 Secs |
Close, Normal, and Wide Grip Chin Up | 1 | 10 each position | 20-30 Secs |
Incline Bench Cable Fly | 5 | 12 | 20-30 Secs |
Related Article - Incline Bench Press Alternative
Back Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Bent-Over Row | 2-3 | 10-12 | 25-35 secs |
Close-Grip Seated Cable Row | 2-3 | 8-10 | 25-35 Secs |
Straight Arm Pushdown | 1-3 | 10-15 | 25-35 Secs |
Hammer Strength Lat Pulldown | 2-3 | 10 | 25-35 Secs |
Shoulder Workouts
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Barbell Press | 10 | 10 | 20-30 secs |
Single-Arm Dumbbell Press | 10 | 10 | 20-30 Secs |
Side Lateral Raise | 4-5 | 15-20 | 20-30 Secs |
Bent-Over Dumbbell Lateral Raise | 5 | 20 | 20-30 Secs |
Leg Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Seated Machine Leg Curl | 3-4 | 10-12 | 25-35 secs |
Hack Squat | 4-5 | 6-10 | 25-35 Secs |
Barbell Squat | 2-3 | 10-12 | 25-35 Secs |
Sled Push | 30-40 meters | 4-6 | 25-35 Secs |
What Is CT Fletcher Famous For?
CT Fletcher was born in 1959 in Pine Bluff, Arkansas, but his family moved to California when he was only one year old. At the age of 18, he joined the US Army and was stationed in Germany, where he first became interested in martial arts.
From there, CT Fletcher went on to become a bodybuilder, actor, and motivational speaker, famous for his no-nonsense approach to fitness and training.
He gained the nickname "The Original Iron Addict" due to his intense devotion to lifting weights and pushing himself beyond physical limits. The CT Fletcher workout is not for the inexperienced.
In addition, CT has also gained attention for overcoming significant health challenges, including a heart attack and surgery to receive an artificial heart valve. He continues to inspire others through his "I Command You To Grow" mantra and dedication to never giving up.
Related Article - Mike Mentzer Workout Routine And Diet Program
CT Fletcher's workout routine is straightforward and has many training videos, bodybuilding shows, and YouTube videos that you can check out, such as the "Armed Warfare" workout plan.
Current Body Stats
Stat | Measurement |
|---|---|
Height | 5’11” |
Weight | 225 lbs |
Age | 63 |
Biceps | 22” |
Chest | 54” |
Thighs | 32” |
Calves | 18.5” |
Calves | 34.5” |
His Workout and Training Principles Explained
CT Fletcher's workout routine focuses on heavy compound movements, high-volume sets, and constant pushing of limits. Rest periods are kept short to maintain intensity.
He also believes in the power of mindset and visualization, regularly using affirmations and "mind-muscle connections" to improve his performance in the gym.
In addition to weight training, CT incorporates cardio and a balanced diet into his routine, favoring a low-carb approach with clean foods and portion control. He regularly uses supplements such as protein powder, creatine, and pre-workout.
Related Article - Alex Eubank Exercise And Diet Plan
Overall, the CT Fletcher workout program and attitude of "be the boss" and never giving up have helped him become one of the most famous and inspiring bodybuilders of our time.
The CT Fletcher Diet Program
In terms of diet, Fletcher follows a high protein and low carb approach, with an emphasis on clean foods and portion control. He also believes in the power of supplements, regularly using protein powder, creatine, and pre-workout.
Fletcher's basic diet plan and no-nonsense mentality have helped him become one of the most respected figures in the fitness world. So, if you're ready to work hard and make some serious gains, give the CT Fletcher approach a try.
Related Article - Tristyn Lee Diet And Workout
Fletcher splits his meals into 6 portions throughout the day. Here's what a day of eating for the CT Fletcher body might look like:
What To Go For
What To Avoid
Related Article - Larry Wheels Diet Program And Workout
What Supplements Does CT Fletcher Take?
CT Fletcher's methods involve a stack of the following supplements: whey protein, creatine monohydrate, BCAA, pre-workout supplements, and omega-3 fish oil.
Related Article - BCAAs Vs Pre-Workouts
Check Out CT Fletcher’s Products!
CT Fletcher Training App
Fletcher’s app brings the training of successful powerlifters both in the gym and in the kitchen, with an insane amount of nutritional planning at your fingertips with his Meal Addicts Nutritional Coaching. Both programs together are $30/month, but if you prefer one over the other, you can get a discounted membership for $20/month.
One of the highlights of the app is getting access to the famous CT Fletcher arms workout, “Martial Arms Workout,” which Fletcher describes as having the mentality of martial arts with the physicality of a weightlifter. The exercise program includes 30 videos and lifetime access.[3]
Some of his other workouts, such as the “Armed Warfare” workout, are available on YouTube for free.[4]
Iron Addicts Shop
Over the years, Fletcher has become a successful entrepreneur. Through his website, you can see his line of supplements, including the Ambrosia Collective Kinetic Mushroom Enhanced Pre-Workout. There's also an entire section of CT Fletcher Workout Gear featuring some of his motivational quotes.[5]
CT Fletcher Workout Routine & Diet FAQs
CT Fletcher's arms have grown so big through years of hard work and dedication to training them consistently with his workout routines! CT has incorporated supersets and high volume into his arm workouts to maximize muscle growth.
So it wasn’t the overhead press or skull crushers alone that got him there, but consistency daily with his training.
According to CT Fletcher, his max bench was a whopping 585 pounds. He did his time in the weight room, followed his meal plan and entire daily intake, and is living a healthy lifestyle, which shows.
No, CT Fletcher is not vegan. He follows a high-protein diet to keep his body energetic, incorporating meat and other animal products into his meals. This diet helps fuel his intense workouts and allows his muscles to recover efficiently.
CT Fletcher has had open heart surgery 3 times in his lifetime, including a quadruple bypass surgery in 2010. Despite this, he continues to live an active lifestyle and trains hard every day.
As of 2023, CT Fletcher is 66 years old. His age does not stop him from lifting heavy weights and inspiring others with his dedication to fitness. The Superman of Compton continues to break stereotypes about aging and disprove the idea that people have to slow down as they get older; just make sure to follow his actual workout and training sessions.
Check Out - Ernestine Shepherd Workout Program And Diet
Conclusion
CT Fletcher has a unique approach and is a powerhouse in the bodybuilding world, inspiring countless individuals with his intense dedication to fitness and never-give-up attitude.
Through heavy lifting, visualization techniques, and a balanced diet, he has built impressive muscle mass and overcome significant health challenges. As a result, his training principles and products are popular among gymgoers looking to improve their own fitness journeys.
It’s time to do away with those unhealthy eating habits and listen to this former bodybuilder who is in good health!
References:
- https://www.mdpi.com/2072-6643/9/7/735
- https://journals.physiology.org/doi/full/10.1152/japplphysiol.00755.2002
- https://training.ctfletcher.com/
- https://www.youtube.com/watch?v=fsPKfahw-B0
- https://ctfletcher.com/shop/
