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.

A 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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Written by Cutty

Cutty