50 Cent’s Workout Plan and Diet

Curtis James Jackson popularly known as 50 Cent is a world-renowned rapper, actor, and business owner. If you are here then you must be a hardcore fan of his music. Isn’t it?

But it’s not only his music that makes his persona badass. His well-developed physique also contributes significantly towards it.

So let’s find out what goes into 50 Cent’s workout routine and diet plan that keeps his physique and fitness levels on point. Stay with us as we give you a detailed overview of it.

50 Cent's Workout Routine and Diet Plan
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50 Cent’s Workout Principles

50 Cent is in his mid-40s but we must agree to the fact that he has maintained his physique quite well. He sports a muscular and ripped physique and trains his body 5-6 days a week to build and maintain it.

50 Cent has always been pretty serious about taking great care of his body and that pretty much gets exhibited when he takes his shirt off. So let’s get to know what all training styles are a part of his exercise routine in the upcoming section.

50 Cent’s Workout Routine

50 Cent’s workout routine is not only targeted towards giving him a muscular and aesthetic physique. It also works on building his physical as well as mental strength.

50 Cent workouts under his trainer named Jay Cardiello. His workout sessions are long enough to develop both his physical and mental strength. His trainer had once stated,

“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.”

50 Cent always intensifies his workouts as much as possible. After all, that’s what keeps the levels of his physical and mental health at peak. On most of the exercises, he goes near failure while performing them. He also keeps his rest periods between the sets to no more than 60 seconds.

No matter how busy his schedule for the day is, 50 Cent takes out time to train for around 2-3 hours 5-6 days a week. Now, let’s have a look at 50 Cent’s workout routine for the week:-

50 Cent's Workout Routine

Monday- Core

  • Crunches- 4 sets of 10 reps
  • Russian twists with dumbbells- 4 sets of 15 reps
  • Leg raises- 4 sets of 10 reps
  • Scissor kicks- 4 sets of 15 reps
  • Plank twister- 4 sets of 12 reps
  • Side plank to crunch- 4 sets of 12 reps
  • Plank hold- 4 sets of 60 seconds

Tuesday- Chest, and Back

  • Parallel bar dips- 4 sets of 10-15 reps
  • Incline bench press- 4 sets of 12-15 reps
  • Barbell bench press- 4 sets of 15 reps
  • Cable crossovers- 4 sets of 15 reps
  • Pull-ups- 4 sets of 10-15 reps
  • Lat pulldowns- 4 sets of 12-15 reps
  • Barbell rows- 4 sets of 12-15 reps
  • T-bar rows- 4 sets of 12 reps
  • Seated cable rows- 4 sets of 15 reps

Wednesday- Cardio training

  • 10-minute battle rope as a warm-up
  • 3-4 mile run with sprint intervals

Thursday- Legs and Glutes

  • Barbell squats- 4 sets of 8-12 reps
  • Lunges- 4 sets of 12 reps
  • Leg press- 4 sets of 10-12 reps
  • Hack squats- 4 sets of 12-15 reps
  • Leg extensions- 4 sets of 15 reps
  • Leg curls- 4 sets of 15 reps
  • Hip thrusters- 4 sets of 12 reps
  • Standing calf raises- 4 sets of 12-15 reps

Friday- Boxing and Cardio

  • 10-minute battle rope as a warm-up
  • Punching combinations and boxing drills

Saturday- Full body strength

  • 10 minutes on a stationary bike as a warm-up
  • Deadlifts- 4 sets of 8-15 reps
  • Lunges- 4 sets of 12 reps
  • Dumbbell rows- 4 sets of 12-15 reps
  • Push Ups- 4 sets of 12-15 reps
  • Crunches- 4 sets of 20-25 reps
  • Farmer walks- 4 sets of 22 yards

Sunday- Rest

Incorporating Supersets

50 Cent is a big admirer of performing supersets. He claims that supersets are a great way to burn off calories in a relatively lesser amount of time.

Supersets enable one to hit two muscle groups at a time and subject your body to the kind of shock that it requires for growth.

Giving His Best Shot Every Time

When it comes to working out, 50 Cent gives his best shot in each of his training sessions. He even advises that one shouldn’t be overly concerned about chasing certain fitness goals like weight loss, or muscle gain.

Instead, one must focus more on giving his/her 100% in the training sessions and that would fetch them their desired results faster.

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50 Cent’s Diet Plan

50 Cent’s ripped and carved abdominals speak volumes about his dedication to staying fit and eating healthy. 50 Cent follows a well-structured diet plan that not only fetches his body with essential nutrients but also fuels it with plenty of good calories.

50 Cent’s diet plan comprises protein-rich foods, low-carb veggies, and fruit juices. He consumes very little amounts of fats and that too only if they are coming from good sources like nuts and avocados.

50 Cent eats 3 major meals in a day. Let’s have a look at 50 Cent’s meal plan for the day:-

Meal 1- Breakfast

  • Egg whites
  • Protein shakes

Meal 2- Lunch

  • Lettuce chicken wraps
  • Tart cherry juice

Meal 3- Dinner

  • Salmon
  • Veggies salad
  • Steamed broccoli

His favorite food items that he loves feasting on in between his major meals are cheese sandwiches and cranberry juice.

Frequent Eating

50 Cent has always been a frequent eater. That means he eats at regular intervals to maintain his muscular physique and fuel it adequately with good calories.

But he always makes it a point to track his macro intake and tends to avoid eating anything (like inflammatory foods) that can hamper his physical performance.

Cheat Meals

To take a break from his strict diet plan and satisfy his taste buds, 50 Cent likes having a cheat meal once in a while. But being disciplined with his eating habits, 50 Cent always tends to avoid food items that have chemical additives in them or are extremely fried or processed.

50 Cent’s Supplements

50 Cent always keeps his diet plan as perfect as possible. And he doesn’t shy away from including a few supplements in his nutrition plan to serve that purpose.

50 Cent’s supplements stack includes the following:-

  • Whey protein
  • Fat burner

50 Cent loves having 1-2 whey protein shakes a day which keeps his body in an anabolic condition and promotes muscle recovery and growth. Using a fat burner supplement on the other hand burns off excess fat from his frame and keeps his body lean and ripped.

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Final Words

If you intend to build a physique like that of 50 Cent, then we can assure you that the info mentioned in this post is going to serve your very best interests. And if you want to gain the most out of it, which you certainly do, taking the assistance of a physical trainer will get that job done.

You must also keep in mind that staying fit is not only confined to being in shape physically. You must pay equal attention to keeping your mental and emotional health in check as well, just like 50 Cent. And by doing so you will certainly be able to discover a newer version of yourself.