How to Train Like a Superman: The CT Fletcher Workout Routines

How to Train Like a Superman: The CT Fletcher Workout Routines

CT Fletcher workouts can challenge you and improve your fitness. Former bodybuilder and powerlifter CT Fletcher is renowned as the “Superman of Compton”. His career includes three World Bench Press and three World Strict Curl Championships. His motivational movies and slogan “I command you to grow” are famous.

CT Fletcher’s workout routines are not for the faint of heart. They are based on his instinctive training method, which means he does not follow a fixed set and rep scheme, but rather pushes himself to the limit until he can’t do any more. He also uses the one-movement workout (OMW) method, which involves doing a single exercise for an entire muscle group with high volume and high intensity.

This article will show you several CT Fletcher workouts you can do at home or at the gym. Our food and supplement advice will also help you follow his regimen. After reading this article, you'll know how to train like Superman and reach your fitness objectives.

The CT Fletcher Arm Workout

One of the most impressive features of CT Fletcher’s physique is his arms. He has developed massive biceps and triceps that can make anyone jealous. His arm workout is one of the most brutal and effective routines that you can do to build your arm muscles.

The CT Fletcher arm workout consists of a superset of triceps pushdowns and standing biceps cable curls, followed by several isolation exercises for each arm muscle. Here is how it looks like:

  • Triceps Pushdowns: 4 sets of 12 reps
  • Standing Biceps Cable Curls: 4 sets of 12 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
  • Tricep Kickback with Dumbbells: 2 sets of 40 reps per arm
  • Chin Ups: 2 sets until failure
  • Decline Dumbbell Triceps Extension: 1 set of 20 reps performed as a pyramid set

The key to this workout is to perform each exercise with maximum intensity and minimum rest. You should aim to squeeze and contract your muscles as hard as possible on each rep, and use a weight that challenges you but allows you to maintain good form. You should also vary your grip width and angle on each exercise to target different parts of your arm muscles.

The CT Fletcher Chest Workout

Another body part that CT Fletcher is known for is his chest. He has built a huge and powerful chest that can bench press over 700 pounds. His chest workout is based on his favorite exercise, the barbell bench press, which he does for 20 sets with varying reps. He also adds some accessory exercises to work on his upper chest, lower chest, and inner chest.

The CT Fletcher chest workout looks like this:

  • Barbell Bench Press: 20 sets of 1-20 reps
  • Incline Dumbbell Press: 3 sets of 5 reps
  • Close, Normal, and Wide Grip Chin Up: 1 set of 10 reps in each position
  • Incline Bench Cable Fly: 5 sets of 12 reps

The primary focus of this workout is the barbell bench press, which should be approached with overload. This implies increasing either the weight or the number of reps with each set starting from a lighter weight for 20 reps and progressing to a heavier weight for just one rep. It's advisable to minimize rest time between sets and consider having a spotter when necessary.

The other exercises are meant to complement the bench press and work on different aspects of your chest development. You should use a moderate weight and focus on squeezing your chest muscles at the top of each movement. You should also keep your elbows slightly bent and avoid locking them out to keep the tension on your chest.

The CT Fletcher Back Workout

CT Fletcher’s back workout is designed to build a thick and wide back that can support heavy lifts and improve your posture. His back workout consists of four basic exercises that target the different muscles of your back, such as the lats, traps, rhomboids, and erectors.

The CT Fletcher back workout looks like this:

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

The bent over row is the exercise, in this workout routine. It's important to use a substantial amount of weight while maintaining proper form. Make sure to keep your back and your chest lifted as you pull the bar towards your lower chest. At the top of each repetition focus on squeezing your shoulder blades before gradually lowering the bar with control.

The other exercises are meant to isolate and stretch your back muscles, and improve your mind-muscle connection. You should use a light to moderate weight and focus on feeling your back muscles working on each rep. You should also keep your arms straight on the pushdowns and the pulldowns, and pull the handle or the bar to your chest or your waist.

The CT Fletcher Shoulder Workout

CT Fletcher’s shoulder workout is aimed at building strong and round shoulders that can enhance your upper body appearance and performance. His shoulder workout is based on the barbell press, which he does for 10 sets of 10 reps. He also adds some dumbbell exercises to work on his lateral and rear deltoids.

The CT Fletcher shoulder workout looks like this:

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

The barbell press is the main exercise in this workout, and it should be done with a moderate weight and a full range of motion. You should press the bar from your upper chest to above your head, and lock out your elbows at the top. You should lower the bar slowly and under control, and avoid bouncing it off your chest.

The other exercises are meant to work on your shoulder stability and mobility, and shape your shoulder muscles. You should use a light weight and focus on lifting your arms to the side or to the rear, depending on the exercise. You should keep your elbows slightly bent and avoid swinging or jerking the weight.

The CT Fletcher Leg Workout

CT Fletcher’s leg workout is designed to build powerful and muscular legs that can support heavy lifts and improve your athletic performance. His leg workout is based on his favorite exercise, the squat, which he does for the entire leg session with high volume and high intensity.

The CT Fletcher leg workout looks like this:

  • Squat: As many sets and reps as possible until failure

The squat is the only exercise in this workout, but it is enough to challenge your legs and your whole body. You should squat with a heavy weight that allows you to perform at least 10 reps on the first set, and then reduce the weight or the reps on each subsequent set until you can’t do any more. You should rest as little as possible between sets, and use a spotter if needed.

To perform a squat correctly make sure you maintain form and execute a complete range of motion. Position your feet shoulder width with a slight outward angle for your toes. Keep your back straight. Your chest lifted as you lower yourself until your thighs are parallel, to the floor or even lower. Push up from your heels. Remember to engage your glutes at the top of each repetition.

The CT Fletcher Diet Plan

CT Fletchers dietary plan is primarily based on his experiences and preferences. He doesn't adhere to rules or guidelines but rather chooses to consume foods that suit his taste and work well for him. In his days he freely indulged in junk food like burgers, pizzas, ice cream among other things. Additionally he used to include plenty of eggs, chicken, fish, rice, potatoes and more in his diet.

However following a heart attack in 2005 he made changes to his eating habits and adopted a healthier approach. Nowadays CT Fletcher focuses on consuming a variety of fruits, vegetables, salads, nuts, seeds—foods that promote better nutrition. He also incorporates sources of protein such as turkey breast, chicken breast salmon, into his meals. On the side of things; he consciously avoids processed foods—especially fried options—and sugary treats.

To stay hydrated and cleanse his body from toxins effectively; CT Fletcher consumes amounts of water throughout the day. Notably worth mentioning is that he refrains from consuming alcohol or smoking cigarettes.

While CT Fletcher does not strictly track calorie counts or macronutrient ratios; he relies on listening to his body's cues when it comes to hunger and energy levels. Of adhering to specific meal timings or frequencies; he follows an intuitive approach—eating whenever hunger strikes and stopping when satisfied.

He also uses some supplements to enhance his performance and recovery. He takes whey protein powder after his workouts to provide his muscles with amino acids. He also takes creatine monohydrate to increase his strength and endurance. He also takes multivitamins and fish oil to support his overall health.


CT Fletcher working out with Machine

CT Fletcher is widely regarded as a fitness industry icon serving as a source of inspiration for individuals striving to achieve their fitness aspirations. While his workout regimen and dietary plan may not suit everyone they exemplify his commitment, fervor and unyielding determination to push the boundaries of physical endurance. To emulate CT Fletchers training approach cultivating a mindset and possessing immense courage are paramount. Additionally consistency, discipline and a strong work ethic are prerequisites. As CT Fletcher emphatically states, "Remember, it's still your set."

James Freeman


Liam Marshall, the friendly fitness coach, has spent 14 years sharing his love for sports and fitness. With degrees in sports science, he crafts workouts that fit like your favorite jeans. Beyond the gym, he organizes sports clinics and tech-savvy fitness apps that motivate people worldwide. He's all about making fitness doable for everyone, and it's not just about bodies – it's boosting confidence. In 2019, he scored the "Virginia Fitness Coach of the Year" award. Outside the fitness world, he loves family time and hikes in Shenandoah National Park. Liam's journey from a small-town fitness fan to a big-time coach is all about passion, inspiring people to see fitness as a body-and-mind thing. Catch him on Instagram to stay in the loop!