CT Fletcher leaves it all on the gym floor.
CT Fletcher rose to online fame in the 2010s, captivating audiences with his intense workout routines and training videos that redefined fitness and bodybuilding. Known as the “Superman from Compton,” Fletcher has earned his place as a legend in the fitness world.
Before his rise to digital stardom, Fletcher made his mark as a competitive powerlifter and bodybuilder, securing six world championship titles. His journey hasn’t been without its challenges — he underwent a life-saving heart transplant. He even flatlined during the process, a pivotal moment that pushed him to overhaul his diet and lifestyle.
Today, CT Fletcher continues to inspire by training athletes and running a thriving business. This article explores Fletcher’s unstoppable mindset, resilience in the face of adversity, and ability to maintain a muscular, well-defined physique even as he ages. You’ll also learn about his current training routines, nutritional approach, and the principles that guide his life. Read on for an in-depth look at what makes CT Fletcher a true fitness icon.
| Full Name: CT Fletcher | ||
| Weight | Height | Date of Birth |
| (102 kg) 225 lbs | (180 cm) 5’11” | 06/08/1959 |
| Profession | Era | Nationality |
| Professional Bodybuilder, Powerlifter, Actor & Internet Personality | 1980s- Till Date | American |
Who Is CT Fletcher?
CT Fletcher is a retired bodybuilder and powerlifter born in Pine Bluff, Arkansas. He and his family moved around at a young age before settling in Compton. When Fletcher was 12, he got a job at a gas station; at 18, he joined the US Army, serving in Germany.
During his time in Germany, Fletcher became interested in martial arts and took karate lessons. He eventually earned a second-degree black belt. In 1980, he started lifting weights and became interested in bodybuilding, but later switched to powerlifting.
CT Fletcher appeared in many powerlifting shows and became a three-time winner in the World Strict Curl Championship and the World Bench Press Championship. In 2001, doctors diagnosed Fletcher with a severe heart condition, and he underwent a heart transplant. During the procedure, Fletcher flatlined and was close to losing his life.
After a successful heart surgery, Fletcher decided to adopt a healthier lifestyle, eat clean foods, and lift light weights. To the amazement of many, Fletcher was back and active on the bodybuilding stage, proving that if you set your mind to something, despite the odds, you can make it happen.
CT Fletcher’s Workout Routine
CT Fletcher’s workout routine is an intense and hardcore training regimen. While his approach has changed since his heart transplant, he still coaches other athletes and maintains the intensity he had in his time.
Fletcher’s charisma during his workouts draws people to him. The most common reviews from people who train with Fletcher explain that he has a way of pushing people beyond their limits. Below is a typical CT Fletcher workout routine.
Chest Workouts
| Exercises | Sets | Reps |
| Bench Presses | 2 | 10-20 |
| Dumbbell Incline Bench Presses | 3 | 5 |
| Wide Grip Chin-Ups | 1 | 10 |
| Neutral Grip Chin-Ups | 1 | 10 |
| Close-Grip Chin-Ups | 1 | 10 |
| Incline Cable Chest Flys | 5 | 12 |
Shoulder Workouts
| Exercises | Sets | Reps |
| Barbell Shoulder Presses | 10 | 10 |
| One-Arm Dumbbell Presses | 10 | 10 |
| Side Lateral Raises | 5 | 15-20 |
| Rear Delt Flyes | 5 | 20 |
Arm Workouts
| Exercises | Sets | Reps |
| Superset — Triceps Pushdown & Biceps Cable Curls | 10 | 10 |
| Dumbbell One-Arm Preacher Curls | 2 | To Failure |
| Triceps Presses | 2 | To Failure |
| Seated Incline Inner Biceps Curls | 2 | To Failure |
| Dumbbell Tricep Kickbacks | 2 | 40 Reps on Each Arm |
| Underhand Chin-Ups | 2 | To Failure |
| Decline Tricep Extensions With a Dumbbell | 1 | 20 |
Back Workouts
| Exercises | Sets | Reps |
| Barbell Bent-Over Rows | 3 | 10-12 |
| Machine Hammer Strength Lat Pulldowns | 3 | 10 |
| Close-Grip Seated Cable Rows | 3 | 8-10 |
| Straight-Arm Pushdowns | 3 | 10-15 |
Leg Workouts
| Exercises | Sets | Reps |
| Seated Machine Hamstring Curls | 4 | 10-12 |
| Hack Squats | 5 | 6-10 |
| Barbell Squats | 3 | 10-12 |
| Sled Pushes | 6 | 30 to 40 Meters Distance |
Workout Notes
CT Fletcher trains using a mix of machine and free weight exercises. He also switches between compound and isolation exercises as necessary. Below are essential details from his workouts.
Variety
The Superman from Compton believes in occasionally mixing up his exercises. It helps him prevent hitting a plateau and keeps his exercise routines interesting (1).
Training to Failure
CT Fletcher likes to train until tired and believes in leaving it all in the gym. Gym time is a period of training yourself to exhaustion.
“When leaving the gym, you should be exhausted. It should not be easy for you to get into your car.”
— CT Fletcher
High-Volume Training
Fletcher’s training is high-volume, intense training.
“I don’t know how many reps. I’ma do the mutha fu*ka ’till I can’t do it no mutha f*cking more!”
— CT Fletcher
Research shows that training at a higher volume is effective for muscle hypertrophy (2).
CT Fletcher’s Diet
CT Fletcher uses his years of experience to watch his food intake. He follows a simple, clean, healthy meal plan that consists of all the essential nutrients for muscle maintenance, growth, and energy. Here’s what a daily meal for CT Fletcher is like:
Meal One
- 12 Egg White Omelets
- One Handful of Vegetables
- One or Two Servings of Turkey or Chicken Breasts
Meal Two
Meal Three
- One Serving of Salad
- One Can of Albacore Tuna
Meal Four
- Ground Turkey
- Sweet Potato
- Broccoli
Meal Five
- Two Cups of White Rice
- 8 oz of Chicken Breast
- Asparagus
Meal Six
- Two Cups of White Rice
Meal Seven
- Protein Shakes
Supplements
CT Fletcher uses supplements to get additional complete and essential nutrients. He also uses BCAAs, which help with intra-workouts and keep the energy he needs to perform his regular workouts. Other supplements he uses are protein shakes and multivitamins. This allows him to maximize his muscle and strength gains. Fletcher also takes a pre-workout, which helps him exercise by giving him energy and pumps, improving exercise and delaying fatigue (3).
CT Fletcher: My Magnificent Obsession
Watch CT Fletcher: My Magnificent Obsession for more about CT Fletcher’s life story. Stream or download CT Fletcher: My Magnificent Obsession on Apple TV, Amazon Prime Video, and Vimeo On Demand.
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References
- Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897
- Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
- Kaczka, P., Batra, A., Kubicka, K., Maciejczyk, M., Rzeszutko-Bełzowska, A., Pezdan-Śliż, I., Michałowska-Sawczyn, M., Przydział, M., Płonka, A., Cięszczyk, P., Humińska-Lisowska, K., & Zając, T. (2020). Effects of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study. International journal of environmental research and public health, 17(21), 8262. https://doi.org/10.3390/ijerph17218262
