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50 Cent Workout Routine

Hanna Walther Author Profile



50 Cent's Workout Routine and Diet

What does 50 Cent’s workout routine look like?

50 Cent, born Curtis Jackson, is an American rapper, producer, actor, and entrepreneur whose career skyrocketed into stardom after the release of his debut album, Get Rich or Die Tryin’. 

50 Cent has also acted in several films, including Den of Thieves, All Things Fall Apart, and Southpaw. 

To stay in shape, 50 Cent takes care of himself through exercise and a strict diet plan. If you’re looking to shred fat and burn calories, this is a great place to start.

Ready for the 50 Cent workout routine? Let’s go!

Within this article, we’ll discuss 50 Cent’s workout routine, diet, and supplements. We’ve done thorough research on 50’s diet and exercise regime, but this article is not his exact workout routine.

It provides an idea of what 50 does when training for a role, based on interviews, his own commentary, and information from trainers.


Current Stats 

  • Height:‎ 6’1″
  • Weight: 205 pounds
  • Age: 46 years old
  • Birthday: July 6, 1975
  • Accolades: 30+ million albums sold worldwide, 13 Billboard Music Awards, 1 Grammy award, 6 World Music Awards, 3 American Music Awards, 4 BET Awards


Workout Principles

Burn calories faster by doing supersets, which keep your heart rate up more effectively than other exercises.

Don’t focus on losing weight. Give all your energy to workouts and your diet plan, and weight loss will come in its own time.

Use sleep to recover. Sleep helps decrease stress and helps your body achieve peak performance. Your future self will thank you for sleeping more!


50 Cent’s Workout Routine

50 Cent has worked with his physical trainer Jay Cardiello to build his endurance to perform at live shows without missing a beat.

While endurance training helps to achieve 50’s incredible body shape, he also lifts heavy weights and works out for two to three hours every day.

Here’s 50 Cent’s workout routine: 


Monday – Core Workout

  1. Crunches (4 sets, 10 reps)
  2. Leg raises (4 sets, 10 reps)
  3. Russian twist with dumbbell (4 sets, 10 reps)
  4. Scissor kicks (4 sets, 10 reps)
  5. Plank twister (4 sets, 10 reps)
  6. Plank hold (4 sets, 10 reps)
  7. Side plank to a crunch (4 sets, 10 reps)


Tuesday – Arms & Chest

Circuit 1

  1. Flat bench press (4 sets, 15 reps)
  2. Incline bench press (4 sets, 15 reps)
  3. Dumbbell press (4 sets, 15 reps)
  4. Cable flyes (4 sets, 15 reps)
  5. Pec flyes (4 sets, 15 reps)
  6. Low cable flyes (4 sets, 15 reps)
  7. Chest dips (4 sets, 15 reps)

 Circuit 2

  1. Wide grip lat pulldowns (4 sets, 15 reps)
  2. Cable rows (4 sets, 15 reps)
  3. Dumbbell rows (4 sets, 15 reps)
  4. Inverted rows (4 sets, 15 reps)
  5. Bent over rows (4 sets, 15 reps)
  6. T-bar rows (4 sets, 15 reps)
  7. Deadlifts (4 sets, 15 reps)


Wednesday – Cardio Training

  1. 10-minute battle rope warm-up
  2. 3-4 mile run with sprint intervals


Thursday – Legs & Glutes

  1. Squats (4 sets, 12 reps)
  2. Hack squats (4 sets, 12 reps)
  3. Leg press (4 sets, 12 reps)
  4. Lunges (4 sets, 12 reps)
  5. Leg extension to curls (4 sets, 12 reps)
  6. Hip thruster (4 sets, 12 reps)
  7. Hip extension (4 sets, 12 reps)
  8. Calf raises (4 sets, 12 reps)


Friday – Boxing & Cardio

50 loves hitting punching bags, so trainer Jay Cardiello incorporates boxing into his weekly workout routine. 50 Cent enjoys boxing because it helps handle stress and he appreciates a workout that keeps his heart rate high.

Here’s a workout that 50 Cent would complete to take a break from lifting heavy weights:


Battle rope or jump rope for 2 minutes

Round 1

  1. Jab, cross
  2. Lead hook, rear hook
  3. Lead uppercut, rear uppercut, lead uppercut, rear uppercut, jab, cross, jab, cross, jab, cross
  4. Jab, cross
  5. Lead hook, rear hook
  6. Lead uppercut, rear uppercut, lead uppercut, rear uppercut, jab, cross, jab, cross, jab, cross

Round 2

  1. Jab, cross, lead uppercut, lead hook, jab, cross
  2. Lead hook, lead hook, cross, lead uppercut, lead hook, cross
  3. Lead uppercut, rear hook, lead uppercut, lead hook, cross
  4. Jab, cross, lead uppercut, lead hook, jab, cross
  5. Lead hook, lead hook, cross, lead uppercut, lead hook, cross
  6. Lead uppercut, rear hook, lead uppercut, lead hook, cross


Saturday – Full Body Strength


Stationary exercise bike for 10 minutes

  1. Squats (4 sets, 10 reps)
  2. Push-ups (4 sets, 10 reps)
  3. Dumbbell rows (4 sets, 15 reps)
  4. Crunches (4 sets, 20 reps)
  5. Lunges (4 sets, 20 reps)
  6. Farmer walks (4 sets, 20 reps)


Sunday – Rest Day

50 takes Sunday to rest, where he takes a break from training hard all week and to let his body recover. Rest days can be difficult for most people to follow in a workout routine, but they’re just as important in any workout plan.


50 Cent’s Diet 

50’s diet plan is pretty strict, which explains his killer abs!

While he may occasionally sneak his favorite food – a cheese sandwich and cranberry juice, 50 Cent remains dedicated and committed to healthy eating, which includes non-inflammatory foods and natural melatonin.

50 Cent may be eating continuously, but he’s watching calories with every bite.

Here is 50 Cent’s diet: 


1. Breakfast 


2. Lunch 

  • Lettuce chicken wraps
  • Tart cherry juice


3. Dinner 

  • Filet mignon
  • Steamed broccoli
  • Spinach salad



50 Cent eats more calories to help him bulk up, but he also relies on the use of supplements to keep his energy and focus, increase muscle mass, and improve sleep.



Does the 50 Cent workout routine seem like something you could implement in your life? There’s no denying that 50 Cent is one of the hardest-working celebrities in the game.

Putting in two-plus hours in the gym each day is dedication – he’s training harder and hitting goals to be in the best shape of his life. 50 prioritizes fitness and it shows!

If you enjoyed this routine, check out our other rapper workout routines:

What do you think about 50 Cent’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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