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50 Cent Workout Routine, Diet Plan & Supplements

Tyler Sellers
Published by Tyler Sellers
Last updated: June 7, 2023

I've worked with some athletes and stage performers who needed a specific workout routine to achieve their peak performance both in training and on stage, which also results in attractive looks many long for.

So, I have gathered a few of my colleagues from Total Shape to examine 50 Cent's exercise regimen and see if I can recommend it to my clients, as many of them think very highly of his physique; rightfully, I might add.

In this article, I will share with you 50 Cent's diet and workout plan, so keep reading to determine if it can help you in losing weight and getting ripped as well.

Let's begin.

Quick Summary

  • 50 Cent's workout routines include crunches, leg raises, chest dips, inverted rows, front raises, hack squats, biceps isolation curls, and T-bar rows.
  • Whey protein is the only supplement 50 Cent openly admits to taking.
  • 50 Cent diet mostly entails fruits, vegetables, eggs, protein shakes, fruit juices, high-protein meals, and low-carb vegetables.

50 Cent's Stats

Curtis James Jackson III, aka 50 Cent, rose through the ranks to become one of the most well-known American rappers, actors, and business owners.

He attributes much of his success in terms of his physique to his long-term personal trainer, Jay Cardiello, who designed his workout routine to help him build endurance and maintain an excellent shape and form.


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A post shared by 50 Cent (@50cent)

Here's a look at 50 Cent's current statistics:

  • Age: 46 years old
  • Birth Date: July 6, 1975
  • Height: 6 ft, 1 in
  • Weight: 187 lbs (85 kg)
  • Waist: 32 in; Chest: 44 in; Biceps: 16 in

50 Cent Workout Routine

The 50 Cent workout routine was developed by his trainer to physically and mentally equip him to endure longer workouts and develop strong muscular and cardiovascular health.

"One of the biggest things for him is he needs to be able to run around with a microphone and perform for two-plus hours."

- Jay Cardiello, 50 Cent Personal trainer

He takes most of the exercises to near failure, and he tries to take short rests between the sets, no longer than 60 seconds. Here's what 50 Cent workout looks like on a weekly basis:

Core Workout on Monday (with Circuit training)

  • Crunches (4 sets, 10 reps)
  • Leg Raises (4 sets, 10 reps)
  • Russian Twist With A Dumbbell (4 sets, 10 reps)
  • Side Plank To A Crunch (4 sets, 10 reps)

Arms and Chest Workout on Tuesday

  • Incline Bench Press (4 sets, 15 reps)
  • Pec Flyes (4 sets, 15 reps)
  • Chest Dips (4 sets, 15 reps)
  • T Bar Rows (4 sets, 15 reps)
  • Inverted Rows (4 sets, 15 reps)

Cardio Workout on Wednesday and Friday

He makes sure to fit in cardio to maintain endurance levels and respiratory capacity, which is especially important for his on-stage performances.

Legs and Glutes Workout on Thursday

  • Biceps Isolation Curls (4 sets, 12 reps)
  • Hack Squats (4 sets, 12 reps)
  • Front Raises (4 sets, 12 reps)

Full-Body Strength Workout on Saturday

He usually does a full-body workout on Saturday and then makes sure to have an active rest on Sunday.

Similar Article: P90X Workouts Review

His Nutrition and Diet Plan

Healthy sandwich meal

50 Cent eats high-protein foods, low-carb vegetables, and fruit juices as part of his diet and nutrition.

During the morning, he avoids taking in more calories by consuming egg whites and protein shakes to kick start his metabolism.

He eats a cheese sandwich and cranberry juice as a snack, lettuce chicken wraps and tart cherry juice for lunch, and filet mignon of salmon, veggies salad, and steamed broccoli for dinner.

Related: Jeff Nippard Workout and Diet Plan

What Supplements Does He Take?

50 Cent takes whey protein shakes during breakfast and before working out to lower his body fat percentage and help him lose weight.

Research suggests that a high protein diet topped with high-quality protein supplements may fast track fat loss and helps to retain lean muscle mass [1].

Related: Liam Hemsworth Workout and Diet

His Secrets To Keeping His Physique In Shape

A good body physique

Here are a few secrets that 50 Cent shared in various interviews over the years, which he claims are the reason he successfully maintains his physique and fitness level.

Training Harder in His Own Gym

Having a gym at home enabled 50 Cent to work out most of the time on most days of the week, making it easier for him to maintain an excellent physique.

Furthermore, his busy life as a businessman didn't prevent him from working out, as he could immediately resume training after attending business venture meetings.

Setting and Hitting Goals

50 Cent's trainer said in one of his interviews that the rapper works out by imagining what he wants to achieve and how he intends to achieve it.

The rapper then sets a deadline for himself, works extremely hard, and meets all his targets to achieve his goal.

Eating Proper Nutrition

Green vegetables top view

50 Cent is committed to eating balanced meals that include non-inflammatory foods such as green vegetables, fruit juices, and foods containing natural melatonin.

As he explained in an interview, timing and portion are just as important as eating a nutritious diet, which is why he never skips breakfast and plans on eating continuously with smaller meals throughout the day.

Sleeping Six to Eight Hours at Night

50 Cent had poor sleeping habits while juggling his roles as a rapper, businessman, and actor, only sleeping for up to three hours per night.

His fitness trainer taught him to sleep six to eight hours every day, which enabled him to achieve tremendous success in both his career and business.

Learning to Train His Mind and His Future Self

50 Cent's trainer has undoubtedly contributed to his success by helping him deal with stress by training his mind and visualizing his future.

By learning about a set of techniques of Neuro-Linguistic Programming (NLP), the rapper was able to change the way he thinks and perceives things [2].

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Is 50 Cent Still Muscular?

Yes, 50 Cent is still muscular because he works out and lifts weights in his home gym even after training with his fitness instructor.

Also, he still commits to eating healthy foods and supplements with protein drinks to boost fat loss and lean muscle gains.

Was 50 Cent A Bodybuilder?

50 Cent wasn't a bodybuilder, but he claims that when he was shot nine times back in 2000, that inspired him to get ripped.

He was also inspired to begin lifting heavy weights after watching fighters lose weight and build muscles at a training camp he attended.

Can 50 Cent’s Workout Routine Help You Attain His Body Shape?

50 Cent's workout routine may help you attain his body shape because that is what he does on a daily basis to reduce excess belly fat and develop lean muscle mass and maintain that incredible body shape.

While the famous rapper was able to achieve this through consistency in working out and eating healthy meals, I believe his protein supplementation is very important in the maintenance of his weight and muscle growth.

Protein supplements are a staple in the fitness world for a good reason, so my advice is to invest in a high-quality protein powder to make your efforts towards becoming ripped like 50 Cent more realistic and easier.


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