CT Fletcher Workout Routine

I command you to grow“. If you have been following some of the highest viewed training videos on YouTube, you might have got an idea regarding whose words are those. CT Fletcher, the man who is known by the alias ‘Superman of Compton’, is a former powerlifter and bodybuilder. He has been the three-time winner of both the World Bench Press Championship as well as the World Strict Curl Championship.

CT Fletcher has acquired a prominent position in the world of fitness and bodybuilding with his monstrous and muscular physique. C. T. Fletcher’s training plan involves intense workouts performed with an insanely high number of repetitions. He believes that exhausting the muscles completely promotes growth. If you intend to follow his workout plan, just be well prepared to take the pain as there won’t be any place for compassion and mercy.

Program Overview

CT Fletcher Workout

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CT Fletcher claims that for the last 35 years he has been training instinctively. He claims that following a particular set/rep scheme is something that does not provide his body with the challenge and stimulation it needs for growth. To make sure he annihilates his muscles in each of his workouts, he prefers hitting them with as many reps as possible.

You can have a look at his training videos, and you will get an idea about the intense nature of his workouts. Many people claim that a workout program like that might promote overtraining. But CT Fletcher refutes all of them. He calls his method of training a “no choice method”. Following it, he fatigues the muscles to the extent that they are completely exhausted.

He uses the OMW (one movement workout) method of training. It is also referred to as single-workout training. It involves going through an insane amount of high-volume and high-repetitions. For instance, if he is squatting, he will be performing it for the whole leg workout. Similarly, he will select the exercises that he finds the most suitable and stimulating enough for each muscle group.

CT Fletcher‘s approach towards muscle building has always been towards promoting growth in muscles by subjecting them to brutal pain. So it doesn’t matter whether he is performing a bench press, a squat, or a conventional barbell curl, CT Fletcher performs them with a higher number of reps and greater intensity. His workout program exudes a great deal of brutality and intensity. But at the same time, it also exhibits effectiveness to a great extent.

CT Fletcher Workout Schedule

CT Fletcher Workout

  • Day 1: Arms
  • Day 2: Chest
  • Day 3: Back
  • Day 4: Shoulders
  • Day 5: Legs
  • Day 6: Rest
  • Day 7: Rest

CT Fletcher’s workout plan involves training 5-6 days a week, hitting a single muscle group in each workout session. Each of his training sessions comprises 3-4 exercises for the muscle group that he is targeting. It hits the targeted muscle group from different angles that lead to hypertrophy and growth. While some people may consider that his workout plan might promote overtraining, Fletcher claims that one cannot expect adequate growth by staying in a particular set/rep range. Annihilating the muscles provides them with a shocking stimulation that promotes growth.

CT Fletcher Workout Routine

CT Fletcher’s workout routine does not follow a conventional sets/reps style of training. His workouts have always been more instinctive. His workout routine is high-volume in nature that employs the one-movement workout (OMW) method. It is concerned with a high volume and a high repetition training approach.

In some of the exercises, Fletcher chooses to perform the reps until failure. This helps in excessively stressing up the muscles, which thereby promotes growth. There are certain exercises in his exercise routine that he prefers performing for 10 sets of 10 reps.

The bottom line of the CT Fletcher workout program is going beyond failure. He claims that muscles only grow when they are subjected to something they are not very used to. He also makes use of intensity techniques like supersets, pyramid sets, etc., to stimulate the maximum amount of muscle fibers that lead to growth. Let’s have a detailed idea about how his exercise routine looks like:-

CT Fletcher Workout Routine

CT Fletcher Workout Plan


Sets x Reps

Day 1 – Arms

Triceps Pushdowns supersetted with Standing Biceps Cable Curls

10 x 10

One Arm Preacher Curls using a dumbbell


Seated Triceps Press


Incline Inner Biceps Curls


Tricep Kickbacks with Dumbbells

2 x 40 (each arm)



Decline Dumbbell Triceps Extension

1 x 20 (performed as a pyramid set)

Day 2 – Chest

Barbell Bench Press

20 x (1-20)

Incline Dumbbell Bench Press

3 x 5

Close, Normal, and Wide Grip Push-Ups

1 x 10 (in each position)

Incline Bench Cable Flys

5 x 12

Day 3 – Back

Bent Over Rows

(2-3) x (10-12)

Close-Grip Seated Cable Rows

(2-3) x (8-10)

Straight Arm Pushdowns

(1-3) x (10-15)

Hammer Strength Lat Pulldowns

(2-3) x 10

Day 4 – Shoulders

Barbell Overhead Press

10 x 10

Single-Arm Dumbbell Press

10 x 10

Side Lateral Raise

(4-5) x (15-20)

Bent-Over Dumbbell Lateral Raise

5 x 20

Day 5 – Legs

Seated Machine Leg Curls

(3-4) x (10-12)

Hack Squats

(4-5) x (6-10)

Barbell Squats

(2-3) x (10-12)

Sled Push

(4-6) x (30-40 meters)

Day 6 – Rest

Day 7 – Rest

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CT Fletcher prefers to train a single muscle group each day of the week, excluding the weekends. He thinks that rest and recovery become imperative when one is exposed to such a high-volume training program. It gives the muscles an ample amount of time to relax and recuperate from the intense workouts.

Final Words

If CT Fletcher’s workout plan is to be described in one word, it would be called ‘BRUTAL’. His high-volume workout routine is so intense that it can easily wear out 4 out of 5 people who try it. You would need a decent amount of mental strength and determination to go through his workout routine. But you can rest assured that the gains you will receive afterward will be worth taking the pain of trying his workout routine.

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If you are a complete newbie, we advise you not to follow his workout plan. It would be too much for you. If you fall in the category of an intermediate or advanced lifter, you can try it out. But make sure to do so under an experienced trainer. It is often said that “the way to heaven leads through hell”. Trying out CT Fletcher’s workout routine will give you a real-life experience of this quote.