50 Cent Workout Routine, Diet Plan & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: July 17, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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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.

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: 48 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

Based on my first-hand experience, following a diet similar to 50 Cent's, which focuses on high-protein foods and low-carb vegetables, has greatly improved my team's energy and fitness levels.

Starting the day with egg whites and protein shakes, just like he does, really kick-starts the 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 published by the National Institutes of Health (NIH) suggests that a high-protein diet topped with high-quality protein supplements may fast-track fat loss and help 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 and healthy 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.

According to a study published by the National Institutes of Health (NIH), incorporating anti-inflammatory foods into one's diet is linked to a reduced risk of cardiovascular disease [2].

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

Drawing from my client's experience, much like 50 Cent, they too faced challenges with poor sleeping habits while juggling various responsibilities.

However, once they embraced the practice of consistently getting six to eight hours of sleep each night, as 50 Cent does, there was a noticeable enhancement in their energy levels and overall performance.

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.

According to a study published by the National Institutes of Health (NIH), understanding mental and verbal processes that directly influence thoughts and actions enables the alteration of perceptions and the adjustment of negative behaviors [3].

Related Articles:


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.


  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2289832/
  2. https://www.nhlbi.nih.gov/news/2020/anti-inflammatory-diets-may-reduce-risk-cardiovascular-disease
  3. www.ncbi.nlm.nih.gov/pmc/articles/PMC4776559/
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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