CT Fletcher’s Arms, Biceps, Chest, Bench Press Workouts

CT Fletcher workout

C.T. Fletcher is an American vlogger and media personality.

He is also a personal trainer, actor, and bodybuilder.

He was also once a powerlifter. He is also the World Bench Press Champion three times over as well as three times World Strict Curl champ.

CT started life off in a tough neighborhood and his family later moved to Lakewood, CA, because his dad was a pastor and bought a church. C.T. Fletcher sang in the choir.

At 18, he left home to join the U.S. Army, being stationed in Germany.

He had a high school sweetheart and they got married and had children of their own.

Whilst in Germany he became very interested in martial arts and started to take karate.

In 1979 he got his black belt second degree.

Of course, Bruce Lee was his idol!

Then in the early 1980s he become highly fascinated with weightlifting, it became his life!

But his marriage ended and he married a woman he met at the post office where he worked and they went on to have 7 kids.

Plus, he was getting quite a name in powerlifting, although he did not care how he ate. His doctors warned him about his hypertension.

It took a toll on his heart, disabling him at the age of only 42.

In 2005, he underwent open-heart surgery.

In 2016, he opened his own gym, Iron Addicts Gym in Signal Hill, CA.

CT Fletcher’s Workout Plan

Current Stats

  • Weight: 220 pounds/102 kg.
  • Birthday: 8 June 1959
  • Birthplace: Pine Bluff, Arkansas, USA
  • Accolades/accomplishments:
    • In 1995, he tried lifting 705 pounds at the Baddest Bench Press in America challenge. This was a critical achievement in his life because he tried to do it without the use of any drugs.
    • In weight-lifting, he won a few names such as World Bench Press Championship, World Bench Championship, and World Strict Curl Championship.
    • For powerlifting, he achieved six world championships. He also won the Iron Warrior Award which was presented by Ronnie Coleman and Brian Dobson.
    • He is an actor and entertainer too, acting in movies like Batman v Superman: Dawn of Justice, Maxx Yeager: Incursion, and I Accidentally Domed Your Son. He’s even got a movie with his name in it – CT Fletcher: My Magnificent Obsession.
    • He also has a YouTube channel where he encourages fans to keep fit.

Workout Principles of CT Fletcher

His workout principles rely mainly on his instincts. He continues at workouts until he can’t do it anymore.

When he goes to the gym, he gets absolutely drained by using the OMW method.

This means the one-movement workout. It involves very high-repetition, high-volume training.

Training Methods

CT Fletcher’s training methods involve 5-6 days of training.

He will work a single muscle group in each workout session.

A training session of his will comprise 3-4 exercises for the muscle group he is working on.

CT says that you can’t expect muscle growth if you continue to stay in particular sets or reps range. When you annihilate the muscles you give them shock stimulation and this promotes growth.

He says the most important thing is to do as many reps as you possibly can.

He encourages people to discard traditional reps and series which he says do not relate to training. He says when you leave the gym you should be exhausted.

And as mentioned above, he achieves this level of exhaustion from using the OMW training method.

Her Workout Routine

CT’s training routines consist of a lot of powerlifting.


  • ‘Lateral Raises’
  • ‘Seated Dumbbell Press’
  • ‘Smith Machine Overhead Press’


  • ‘Smith Machine Bench press’
  • ‘Push-ups’
  • ‘Dumbbell/Barbell Bench Press’
  • ‘Barbell Incline Chest Press’


  • ‘Low Cable Bar Curls: 10 sets by 10 reps’
  • ‘Dumbbell Scott Curls: 2 sets till failure’
  • ‘Seated Dumbbell Bicep Curls: 2 sets till failure’
  • ‘Underhand Pull-ups: 1 set by 30 reps’


  • ‘T-bar Row’
  • ‘Dumbbell Row’
  • ‘Pull-ups’
  • ‘Deadlift’
  • ‘Seated Cable Pull downs’


  • ‘Triceps Pulldowns: 10 sets by 10 reps’
  • ‘Dumbbell Seated Overhead Triceps Extension: 4 sets till failure’
  • ‘Triceps Kickback: 2 sets by 40 reps’
  • ‘Lying French Press: 2 sets till failure’
  • ‘Seated Triceps Press: 1 pyramid set by 200 reps’


  • ‘Squats’
  • ‘Hack squats’

CT Fletcher’s Diet

CT says he eats for the results it will bring to his body. That’s the main goal of his diet.

When he plans a diet for himself he aims at getting in 50% of proteins, 40% of carbs, and 10% of fat.

He doesn’t weigh his portions; he just eats as much as he needs.

Sometimes his meals have got only carbs or proteins in them, but he likes it that way.

His typical meals would be:

1st meal:

12 egg whites into an omelet plus a handful of veggies and some chicken or turkey breasts

2nd meal:

Protein drink

3rd meal:

A large vegetable salad + 1 can of tuna

4th meal:

Minced turkey meat

5th meal:

1 cup of white rice

6th meal:

Chicken breasts

7th meal:

2 cups of white rice

8th meal:

A protein drink

CT Fletcher’s supplements

  • Pre-workout supplement
  • Beta-Alanine
  • BCAAs 
  • L-Citrulline
  • Creatine supplements
  • Multivitamins
  • Protein powder

Noteworthy Recommendations

He offers 10 recommendations for workouts and muscle growth:

  • Train your mind more than you do your body
  • Don’t accept anybody else’s restrictions
  • Pain is part of it – essential
  • Listen to your body speaking
  • Don’t allow your body to get used to it
  • Imagine the body you want to achieve
  • Different angles for growth, are essential
  • Be obsessed
  • Never settle
  • Learn what the meaning of “overload” is

You go CT!

This former champ has today become a leading fitness figure who shares fantastic motivation and advice to would-be CT FLETCHER fans of his training style. 

“I ask you to follow your dreams and to pursue that “unreachable” goal but also to use your instincts so that you don’t sacrifice your health! Your body is a gift from God, your temple!” – CT Fletcher

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