Curtis James Jackson, also known by his stage name 50 Cent, is a highly acclaimed rapper, actor, and successful businessman. If you’re reading this, chances are you’re a dedicated fan of his music, but did you know that his impressive physique is just as much a part of his badass persona?
50 Cent is well known for his dedication to fitness, and in this article, we’ll take a closer look at the workout routine and diet plan that helps him maintain his impressive physique and fitness levels. So, if you’re looking to get in shape like 50 Cent, keep reading for a detailed overview of his fitness regimen.
50 Cent’s Workout Principles
At the age of his mid-40s, 50 Cent continues to impress with his muscular and ripped physique. He is a dedicated fitness enthusiast and trains his body 5-6 days a week to build and maintain his impressive physique.
50 Cent has always placed a high importance on taking care of his body, and this is evident in his physique whenever he takes his shirt off. In the next section, we’ll take a closer look at the various training styles that make up his exercise routine and how they contribute to his physique.
50 Cent’s Workout Routine
50 Cent’s workout routine is not only focused on building a muscular and aesthetic physique, but also on strengthening both his physical and mental capabilities. He works with a personal trainer named Jay Cardiello, who designs workouts that are long enough to develop both physical and mental strength. Jay Cardiello 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 pushes himself to the limit during his workout sessions and goes near failure on most exercises. He also keeps his rest periods between sets to no more than 60 seconds, in order to keep his physical and mental health at peak.
Despite his busy schedule, 50 Cent makes it a priority to train for 2-3 hours, 5-6 days a week. In the next section, we’ll take a closer look at the specific exercises that make up 50 Cent’s weekly workout routine.
- 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
- The farmer walks- 4 sets of 22 yards
50 Cent is a big fan of performing supersets in his workout routine. He believes that supersets are an effective way to burn calories in a shorter amount of time.
Supersets involve performing two exercises back to back, targeting different muscle groups. This method allows him to work for multiple muscle groups at the same time, providing a shock to the body that promotes muscle growth.
Giving His Best Shot Every Time
50 Cent approaches his workout sessions with a fierce determination to give his all. He advises others not to get too caught up in specific fitness goals like weight loss or muscle gain, but instead to focus on giving their 100% effort during each training session. According to him, this approach will lead to faster and more effective results.
50 Cent’s Diet Plan
50 Cent’s impressive abdominal muscles are a testament to his commitment to staying fit and eating healthy. He follows a structured diet plan that provides his body with essential nutrients and fuels it with plenty of good calories.
50 Cent’s diet plan includes protein-rich foods, low-carb vegetables, and fruit juices. He keeps his fat intake low, and only consumes fats from good sources such as nuts and avocados.
50 Cent eats 3 main meals per day. In the next section, we’ll take a closer look at the specific foods that make up his daily meal plan.
Meal 1- Breakfast
- Egg whites
- Protein shakes
Meal 2- Lunch
- Lettuce chicken wraps
- Tart cherry juice
Meal 3- Dinner
- Veggies salad
- Steamed broccoli
In addition to his structured diet plan, 50 Cent also enjoys eating some of his favorite foods as snacks in between his main meals. One of his favorite snacks is a cheese sandwich, and he also enjoys drinking cranberry juice.
50 Cent is known for his frequent eating habits, where he eats at regular intervals to maintain his muscular physique and fuel his body with good calories.
However, he is also careful about tracking his macro intake and avoids eating anything that could negatively impact his physical performance such as inflammatory foods.
Even with his strict diet plan, 50 Cent likes to enjoy a cheat meal every once in a while to satisfy his cravings. However, he still maintains a certain level of discipline in his eating habits and tries to avoid foods that contain chemical additives, are extremely fried, or are processed.
50 Cent’s Supplements
50 Cent is dedicated to keeping his diet plan as optimal as possible, and he doesn’t hesitate to include supplements to support his nutrition goals. His supplement stack includes the following:
- Whey protein
- Fat burner
He regularly consumes 1-2 whey protein shakes per day which helps his body to stay in an anabolic state, promoting muscle recovery and growth. He also uses a fat burner supplement to burn off excess fat and maintain a lean and ripped physique.
If you’re looking to build a physique like 50 Cent, the information provided in this post will be highly beneficial to you. To get the most out of it, we recommend working with a personal trainer who can help you achieve your goals.
It’s important to remember that staying fit is not only about having a good physical shape but also about maintaining good mental and emotional health, just like 50 Cent does. By taking care of your overall well-being, you can discover a new and improved version of yourself.