CT Fletcher Workout Routine & Diet Plan 2023

CT Fletcher is a well-known American former bodybuilder and powerlifter. He is a three-time winner of both the World Bench Press Championship and World Strict Curl Championship. His birthday is June 8, 1959, and he was born in Pine Bluff, Arkansas, United States. Here are the workout routine and diet plan Fletcher followed to enhance his fitness, agility, timing, and power.

CT Fletcher’s Body Measurement (Body Stats)

Talking about CT Fletcher’s height and body weight. He stands at 5 ft 11 inches and weighs around 102 kg or 225 lbs. Moreover, he has black hair and black eyes.

CT Fletcher Workout Routine

What is CT Fletcher’s Workout Routine? Before starting, the workout routine, make sure you stay hydrated during training by drinking lots of water or energy drinks; and important is to don’t forget to warm-up exercise and make sure to cool down by stretching your muscles out, because it helps you to do injury-free training or workouts.

When Fletcher is in the gym, he gets drained by the One Movement Workout (OMW) routine, which involves menacingly high-volume, high-reps training.

Here is CT Fletcher’s exercise routine:-

Arm Workout

Within this routine, CT Fletcher performs an arm workout by doing 8 different workouts.

Here is CT Fletcher’s arms routine:-

1. A Superset of Triceps Push Down (10 sets, 10 reps)
2. Standing Biceps Cable Curl (10 sets, 10 reps)
3. One-Arm Preacher Curl with Dumbbell (2 sets, until Failure)
4. Placed Triceps Press (4 sets, until Failure)
5. Incline Inner Biceps Curl (2 sets, until Failure)
6. Tricep Kickback with Dumbbells (2 sets, 40 reps per arm)
7. Chi-Ups (2 sets, until Failure)
8. Decline Dumbbell Triceps Extension (1 set, 20 reps)

Chest Workout

Within this routine, CT Fletcher performs a chest workout by doing 4 different workouts.

Here is CT Fletcher’s chest routine:-

1. Barbell Bench Press (20 sets, 1 to 20 reps)
2. Incline Dumbbell Press (3 sets, 5 reps)
3. Close, Normal, and Wide Grip Chin-Up (1 set, 10 reps in each position)
4. Incline Bench Cable Fly (5 sets, 12 reps)

Back Workout

Within this routine, CT Fletcher performs a back workout by doing 4 different workouts.

Here is CT Fletcher’s back routine:-

1. Bent-Over Row (2 to 3 sets, 10 to 12 reps)
2. Close Grip Placed Cable Row (2 to 3 sets, 8 to 10 reps)
3. Straight Arm Push Down (1 to 3 sets, 10 to 15 reps)
4. Hammer Strength Lat Pull Down (2 to 3 sets, 10 reps)

Shoulder Workout

Within this routine, CT Fletcher performs a shoulder workout by doing 4 different workouts.

Here is CT Fletcher’s shoulders routine:-

1. Barbell Press (10 sets, 10 reps)
2. Single Arm Dumbbell Press (10 sets, 10 reps)
3. Side Lateral Raise (4 to 5 sets, 15 to 20 reps)
4. Bent-Over Dumbbell Lateral Raise (5 sets, 20 reps)

Leg Workout

Within this routine, CT Fletcher performs a leg workout by doing 4 different workouts.

Here is CT Fletcher’s legs routine:-

1. Placed Machine Leg Curl (3 to 4 sets, 10 to 12 reps)
2. Hack Squat (4 to 5 sets, 6 to 10 reps)
3. Barbell Squat (2 to 3 sets, 10 to 12 reps)
4. Sled Push (30 to 40 meters, 4 to 6 sets)

CT Fletcher’s Diet Plan

CT Fletcher follows a simple diet plan that gives him all the essential nutrients and supports him to stay ripped. Since he does not quantify the exact quantities, he often consumes all proteins or all carbs on meals.

• 1st Meal: Whole eggs, Egg whites, and Oatmeal
• 2nd Meal: Chicken breast, Brown rice, and Broccoli
• 3rd Meal: Two scoops of whey protein and fruit
• 4th Meal: Lean ground turkey, Sweet potato, and Broccoli
• 5th Meal: Two scoops of whey protein and Greek yogurt
• 6th Meal: Chicken breast, Brown rice, and Asparagus

This diet consists of high protein, modest amounts of carbs, and fat. 90 percent of the time, CT Fletcher eats clean foods and leaves the remaining 10 percent for cheat meals. He does not allow himself to have cheat meals when preparing for a fitness competition. He eats a proper diet all the time to get as lean as possible for the event.

FAQ about CT Fletcher Workout Routine and Diet Plan

How many days a week does CT Fletcher work out?

• CT Fletcher’s workout routine involves training 5 to 6 days a week, hitting a single muscle group in each exercise session.

What does CT Fletcher eat in a day?

• CT Fletcher usually eats 6 meals a day. His diet consists of 12 egg whites, turkey breast, Salad, Albacore tuna, Ground turkey, 2 cups of white rice, 8-ounce chicken breast, and 2 cups of white rice.

How many calories does C.T. Fletcher eat a day?

• C.T. Fletcher usually eats 3500 to 4500 calories a day.

How much is CT Fletcher worth? 

• C.T. Fletcher is a former American bodybuilder and powerlifter with a net worth of $400 thousand.