C.T. Fletcher Workout & Diet Plan, Fitness Tips & More 2023

Professional Bodybuilder (Retired)

C.T. Fletcher

Born: 1961, Arkansas

C.T. Ali Fletcher is an American vlogger, Fitness Trainer, and former Bodybuilder and weightlifter. Mr.Fletcher had a difficult childhood; his father was abusive and alcoholic. Fletcher joined the Army at the age of 18. He started bodybuilding when he was in the mail service department. Fletcher transformed himself into a three-time World Bench Press Champion and World Strict Curl Champion.

C.T. Fletcher Workout & Diet

C.T. Fletcher is a fitness expert, motivational speaker, and author. CT’s goal is to inspire people to take their lives back from the world’s health crisis. C.T. Fletcher Born in Pine Buff, Arkansas, the CT family moved to California when his dad started a new job. At 18, he joined the US Army and was stationed in West Germany. When he was in the US mail service, he started bodybuilding

He has a black -belt in karate; 3 times, he won the World Bench Press Championship and the World Strict Curl, respectively. C.T. Fletcher appeared in many series and movies, including Superman vs. Batman: Dawn of Justice. 

Meet C.T. Fletcher, a retired Marine Corps sergeant who turned his love of fitness into a profession, and Fletcher has a Gym called Iron Addicts. He rose from being an average gym rat to being one of the most famous fitness icons online with over 10 million followers on social media sites like Facebook and Instagram. He has a Gym called Iron Addicts. 

Current Stats

Birthdate – JUNE 8th, 1959
Height – 5’11 ft.
Weight – 225 lbs.
Accolades – Three-time World Bench Press Champion and World Strict Curl Champion
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C.T. Fletcher Workout & Diet Plan

CT Fletcher Workout Routine

Many fitness enthusiasts are looking for the perfect workout routine to help them lose weight and gain muscles. These people often turn to social media influencers or celebrities to find out their workout routines. 

However, one person has gained fame in the fitness world by posting videos about his workouts, meal plans, and diets. He is none other than C.T. Fletcher. C.T. Fletcher has been open about his training methods over the past six years since posting videos on YouTube.

Fletcher has gained a following of over 1 million people on YouTube because of his motivational speeches and how he puts everything into perspective with stories from his life. Fletcher’s workout combines high-intensity interval training and weight lifting.

Considered one of the most intense workouts out there and popularized by his YouTube channel, the workout is designed to burn fat quickly. 

Fletcher knows the mantra of how to transfer the body mentally and physically with the workout routine. Fletcher focuses more on his chest and arms; He is not a big fan of traditional workout routines like many repetitions; he prefers to stick to his instinct and do it until he cannot repeat it anymore. C.T. Fletcher Workouts were developed by CT Fletcher, a well-known fitness trainer who has been training professional athletes for more than 25 years.

👉 Warm-up 

They can do this workout anywhere since they require little to no equipment and only take 20 minutes. All you need to do is find a box or bench to make jumping exercises, squats, pushups, lunges, mountain climbers, and other similar exercises.

C.T. Fletcher Daily Workout Routine

Let’s Look at the Daily Workout Routine of C.T. Fletcher.

Arms Workout

  • A superset of Triceps Pushdown: 10 sets with 10 reps.
  • Standing Biceps Cable Curl: 10 sets with 10 reps.
  • One Arm Preacher Curl with Dumbbell: 2 sets until failure.
  • Seated Triceps Press: 4 sets until failure.
  • Incline Inner Biceps Curl: 2 sets until failure.
  • Triceps Kickback with Dumbbell: 2 sets with 40 reps per arm.
  • Chin-Ups: 2 sets until failure.
  • Decline Dumbbell Triceps Extension: 1 set with 20 reps.

Chest Workout

  • Barbell Bench Press: 20 sets with 20 reps.
  • Incline Dumbbell Press: 3 sets with 5 reps.
  • Close, Normal, and Wide Grip Chin Up: 1 set with 10 reps.
  • Incline Bench Cable Fly: 5 sets with 12 reps.

Back Workout

  • Bent-Over Row: 2-3 sets with 10-12 reps.
  • Close-Grip Seated Cable Row: 2-3 with 8-10 reps.
  • Straight Arm Pushdown: 1-3 with 10-15 reps.
  • Hammer Strength Lat Pulldown: 2-3 with 10 reps.

Shoulder Workout

  • Barbell Press: 10 sets with 10 reps.
  • Single-Arm Dumbbell Press: 10 sets with 10 reps.
  • Side Lateral Raise: 4-5 sets with 15-20 reps.
  • Bent-Over Dumbbell Lateral Raise: 5 sets with 20 reps.

Leg Workout

  • Seated Machine Leg Curl: 3-4 sets with 10-12 reps.
  • Hack Squat: 4-5 sets with 6-10 reps.
  • Barbell Squat: 2-3 sets with 10-12 reps.
  • Sled Push: 30-40 meters with 4-6 rounds.

C.T. Fletcher Diet Routine

CT Fletcher Diet Routine

Fletcher’s unhealthy eating habits lend him to much trouble in his life, and he used to order a meal from McDonald’s for many years; he put up his weight and rocked the stage with his dirty fats. After years of negligence, Fletcher paid the price for harboring an unhealthy lifestyle, suffered a heart attack in 2005, and went through tedious Open heart surgery. Fletcher learned the lesson hard, and now his diet is considered one of the best diets in the fitness world. 

What is C.T. Fletcher diet & How is it practical to maintain a healthy weight and help build muscle mass? 

The C.T. Fletcher Diet is a strict weight loss diet that has been tested and proven to work. It is based on some simple points that can be applied as guidelines for anyone who wants to lose weight. The C.T. Fletcher Diet asks its followers to eat six small meals a day instead of three large ones.

The diet also asks its followers to consume more vegetables and fruits than they might generally consume and eat lean proteins. C.T. Fletcher claims that drinking plenty of water is an essential part of the diet, claiming it will help weight loss and digestion. He also advises against taking any coffee or tea, or drinking any alcohol or sodas, as these things can cause you to retain water and slow down your metabolism.

Let’s look at the detailed meal routine of C.T. Fletcher.

Fletcher takes six meals in a day.

Meal 1

  • Omelet of 12 whites egg. 
  • Cups of raw veggies
  • Lean turkey or chicken breast

Meal 2

  • Fresh salad in a large bowl.
  • Two cans of Albacore tuna.

Meal 3

  • Lean turkey. 
  • Cups of vegetables.

Meal 4

  • Two cups of white rice.

Meal 5

  • Chicken breast.
  • Two cups of veggies.

Meal 6

  • Two cups of white rice.

If you are looking to carve your muscles and healthy lifestyle, then the following foodstuff you should avoid. 

  • Junk Food
  • Processed Sugar
  • Preservatives
  • Artificial additives 
CT Fletcher advises to eat CT Fletcher advises to avoid
✔ Egg Whites ✘ Junk Food
✔ Chickens ✘ Processed Sugar
✔ Turkey ✘ Preservatives
✔ Albacore Tuna ✘ Additives
✔ Vegetables ✘ Chemicals
✔ White Rice ✘ Artificial Sweeteners
✔ Protein Shakes
✔ Water

C.T. Fletcher Supplements

#1. Plant Powder

Fletcher takes many supplements, and plant powder is one of them. A plant-based protein supplement offers many benefits. It is rich in iron, magnesium, sodium, and potassium, satisfying our daily nutrient requirements. It also contains phytonutrients that promote fat burning; antioxidants that protect against disease; and prebiotics that improve gut health.

Plant Powder

Soy Free, Lactose Free
Shop this plant-based protein supplement is the perfect addition for those who are looking to get more protein in their diet from non-animal sources.

#2. MCT Powder 

MCT Powder is a supplement that can help you lose weight and get in shape because it provides your body with a high dose of fat that converts into ketones in your cells. This ketogenic state will allow you to stay satiated for more extended periods while you’re eating fewer calories.

Ketones also help lower cholesterol levels and seizure risks compared to other fats. Furthermore, when combined with exercise, the implementation stimulates creativity and mental activity, which will result in less time sitting on the couch and more time being active.

MCT Powder

MCT powder contain C8 called Fuerte
MCT Powder boosts brain power, energy and fat-burning, while reducing cravings and is perfect for the keto diet.

#3. Genius Juice

C.T. Fletcher takes a Genius Juice supplement to curb hunger and boost metabolism. It contains a proprietary blend of ingredients, including Cordyceps, Garcinia Cambogia, Green Coffee Bean Extract, and White Kidney bean extract. This weight loss supplement boosts your metabolism and suppresses your appetite, reducing your calorie intake.

Genius Juice

It contains Alpha GPC, an important source of choline
Shop Genius Juice supplement called Mental Jewels to stimulate cognitive capabilities and help to uncover your true mental potential.

#4. Keto Coffee 

Ketogenic coffee is a dietary supplement that has been used to help lose weight and get in shape. The ketogenic diet is a low-carb, high-fat diet that forces the body to use fat as its primary fuel source instead of carbs.

keto Coffee

contains essential fatty acids and nutrients
Shop brain-boosting Ritual AM coffee drink supports weight loss and increases energy and performance.

#5. Superfood

Superfoods are, in recent years, become popular supplements in the human diet. It is said that they can provide a range of benefits such as increased metabolism, increased energy, and a better immune system.


It contains chromium, red yeast rice extract, NAC, hawthorn berry extract and milk thistle extract.
This Ambrosia line is a superfood supplement called Nektar that supports all the major body systems when it comes to our health.

C.T. Fletcher Lifestyle

CT Fletcher Fitness Lifestyle

Battle at the beginning.

He suffered in childhood due to his abusive father, and he joined the military at the age of 18. His difficult childhood makes him a tough nut, and he usually never complains about the grim scenario. 

Lesson learned in a hard way 

An unhealthy lifestyle contributed to a heart attack in 2005, followed by critical heart surgery. Fletcher has gone through heart transplantation.

He says, “Second life on lease. “

Against the all odds

Fletcher inherited his mother’s heart problem; his mother died from heart failure a year before Fletcher suffered a heart attack. CT’s mother’s all 9 siblings died from a heart attack.

Heart problems run deep in the family, and despite the severe heart problem, CT Fletcher continues to work hard and follows a work routine. We must say “The Man With The Heart of Steel.”

Inspirational Quotes from C.T. Fletcher

“You must become obsessed with obtaining what you are trying to get; you have to be obsessed with it.”

“I don’t wanna be one of the masses; that’s why I’m here in the gym.”

“Some go big; I went enormous. Some set goals, I set milestones! Some climb hills, I climbed mountains! Some want growth; I command growth. Some said it was over, I said f*ck you!”

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