CT Fletcher, dubbed “the strongest man you never heard of” started lifting weights at the age of 22. He’s originally from Little Rock, Arkansas but has been in Southern California for 50 years.
Powerlifter turned bodybuilder, CT is a 6 time world champion; 3 time drug tested world bench champion and 3 time world strict curl champion. He’s a top over-50 competitor in bodybuilding and strives to be the undisputed number one champion.
CT feels his greatest accomplishment is his 705lb shirtless bench press attempt at the baddest bench press in America contest because he did it drug free against the best powerlifters in the world. His motivation comes from his mother for all of her support and his cousin for being such a badass. Fletcher touts a 705lb bench press in the gym, 650lb bench press at competition, a 725 pound squat, and more muscle than you can shake a stick at.
CT describes the Penitentiary Style Workout as not worrying about set and rep numbers, but putting the most focus and energy into every last rep. Give it all you have and act like it’s the last rep you will ever complete. Penitentiary Style form is admittedly not going to satisfy the form sticklers and some may wave a bullcrap flag, but they are some of the biggest guys you will ever see.
Half of CT’s workout still consists of a powerlifter training model to increase strength. Couple that with bodybuilding parameters and you have an amazing physique that is extremely strong. He said he has no intentions to compete again; he has accomplished everything he has set out to do.
Supplements that Fletcher suggests:
Related: How to get ripped absA sample arm workout would include:
5 to 6 sets of a minimum of 10 reps
- Single Arm Dumbbell Preacher Curls
- EZ Bar Preacher Curls
- Incline Bench Hammer Curls
- Concentration or Cable Curls
Other exercises that CT Fletcher uses:
Shoulders
- Seated Dumbbell Overhead Press
- Standing Barbell Lateral Raise
- Seated Smith Overhead Press
Chest
- Flat Barbell Bench
- Flat Dumbbell Bench
- Flat Barbell Pyramid Bench
- Smith Bench
- Incline Barbell Bench
- Pushups
Biceps
- Incline Bench Hammer Curls
- Dumbbell Preacher Curls
- EZ Curl Bar Preacher Curls
- Barbell Preacher Curls
- Straight Bar Cable Curls
- Concentration Curls
Triceps
- W Bar Tricep Extensions
- Straight Bar Tricep Extensions
Back
- Dumbbell Rows
- Lying Machine Rows
- Deadlifts
- Lat Pulldowns
- T-Bar Rows
- Pullups
Legs
- Squats
- Hack Squats
- Box Squat
- Leg Press
Check out this article for a workout routine.
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If you have any comments or questions, feel free to leave a message below!
I am ready for the challenge!! ready to be an ANIMAL!!!
Smash it! Be sure to keep in touch.
im going for it as well im considerd a ectomorph what routine should i focus on
I would be able to better tailor a program to your needs if you would like. I would invite you to take a look at this 3 day split for a great routine. For ectomorphs, any routine will work, but you must eat a lot of food to build muscle.
I want to take the challenge but where do I start
I would invite you to read this article and pick which type of routine you would like to try. If you want to try other routines, check out this page.
This would be great if I had a workout partner
Workout partners are only good if you have someone with the same intent and goals as you. If you do not have a partner that is like-minded and going for the same goals you are, you are better off working out alone. I’ve been working out alone for the better part of 2 years and I’ve been doing great. Keep working hard man!
Finally – a CT Fletcher post with his routine! Cutty – is it detrimental to muscle growth if I workout arms everyday like CT recommends? Keep up the awesome work on the site, love it.
The secret to training any muscle is to eat and recover enough to support the growth. A lot of studies say that it takes 48 hours for muscles to fully recover, but if you eat enough and give your nervous system enough sleep to recover and stay healthy, training arms is possible daily.
Thanks for the compliments :)
I love his philosphy and approach to training: no BS, no excuses. I don’t have a gym membership and wonder how to supplement some machine exercise to do at home. That way I can hit all muscle likes its suppose to, and command them to grow! LOL
Invest in some bands from EliteFTS and you can simulate some machines with these. I’m a fan of home gyms, so getting a simple squat rack and a bench will yield you a lot of options for ways to command those muscles to grow. Let me know if you have any more questions.
Great website! Got it saved as a bookmark on my homepage. Really motivated by CT and his story. I’m wanting to try one of his routines. Was curious if the one you have posted above is what I should try or the bodybuilder one on the other page? Thanks!
The bodybuilder routine on this article is one that is run and is having great results. The one above is more what exercises he uses and not a rep/set scheme. If you have any more questions, be sure to comment or message me on Facebook.
Great article. What about those of us that like “bar” and bodyweight workouts, ie, dips, pull-ups, push ups? Advice and/or routine would be greatly appreciated!
I’ll get an article out soon on a routine that could be done at home with a pullup/dip bar and bodyweight exercises. Great idea!
Be sure to follow us on Facebook or subscribe to the blog so you get an update on when I get the article out.
I seen your video that said to get huge arms you work them everyday and that will happen I was wondering If that will work for me
Your arms are small muscles, so in theory you could work them every day. You would need to eat lots of food and get plenty of rest for your arms to recover. You should stick to 2-3 times a week max for now.
hell yeah!!! someone who finally says that arms can be destroys every mutha f’n day instead of once or twice a week my guns are never loaded thanks to ct fletch’ and yourself cutty i’m now gonna beast the shit outta them sick of them looking crap now is it 5-6 sets per exercise and does that include chest etc. and can i train chest and shoulders everyday aswell or would you recommend only arms like this also how can i train back with just a 5’3′ barbell set of dumbbells and 44kg of weight
thanks cutty
Doing arms multiple times a week is ok, and I’ve trained about a year doing chest on Monday and Friday. Chest is a fairly large muscle and it doesn’t pay to beat it up more than twice a week like Monday and Friday.
If you do any more, you aren’t pushing yourself hard enough on your sets.
Just be consistent and learn what your body responds to best.
Hope this helps, get swole.