50 Cent Workout Routine and Diet Plan

By | July 2, 2021

50 Cent Workout Routine and Diet Plan: 50 Cent is an artist, rapper, songwriter, entrepreneur, and actor known for giving us songs like In Da Club, Just a Lil Bit, and many others from his albums with features like Eminem, Dre, etc.

He’s also part of the LA Walk of Fame, and that’s not easy to get. However, 50 is also one of the fittest rappers that we saw. So if you also want the 50 Cent workout and the 50 Cent Diet Plan, then keep reading.

50 Cent Workout Routine and Diet Plan

50 Cent Workout Routine and Diet Plan

50 Cent Body Stats

Height 6 ft 1 inch
Weight 85 kg
Age 45 years (46 on 6th July)
Chest 44 inch
Waist 32 inch
Biceps 16 inch

Also Read: Snoop Dogg Workout Routine and Diet Plan


50 Cent Workout Routine

Suppose you are talking about 50, the guy who has won a Grammy and many other awards. Also, he has gotten featured with many brilliant and incredible hip-hop rappers. 50 Cent also had one of the best mentors and partners, like he couldn’t have asked for anything else. So how does a rapper like that in his mid 40 still look super bulked up?

To answer that question, I tried to find whatever clues I can; while we all know that 50 Cent loves to workout, there is still the question of what is his workout? What are the activities that 50 Cent would be doing regularly to keep that incredible body shape? I tried to find some latest interviews, but all his interviews go a couple of years back.

Like this specific interview from The Cut website, they mentioned all the things 50 Cent talked about in that interview. There 50 Cent talks about how he goes to the gym at 10 am and then follows whatever his trainer tells him. 50 Cent also said that he does not like to work out alone as if he does, 50 Cent gets distracted and probably won’t be working out as much as he is doing now.

Then, later on, 50 Cent talked about how he’s not lifting heavy weights but more lightweight and doing lots of reps as cardio. In addition, 50 Cent does supersets and keeps his heart rate high to burn many calories while working out. Many bodybuilders and Aesthetic Athletics believe that doing superset can burn more calories than an average cardio workout.

50 Cent also explained how it is for him to stay in shape, but he doesn’t worry about the weight. As he sees fighters gaining and losing weight in a month during the training camp, and that’s what inspired him as well. For him, it’s all about being consistent with his workout, getting the days done, and that’s all 50 Cent cares about in his workout.

Now I couldn’t find any specific workout routine, and it won’t be easy to find as well, as his trainer makes the routine for 50 Cent. So 50 Cent routine constantly rotates according to his trainer’s will and his shape. However, you can do the weight routine to get a similar body shape, now it’s not in a superset pattern, but if you want, you can turn it into a superset workout routine.

50 Cent workout includes:

50 Cent Workout Routine

50 Cent Workout Routine

Weight Training/Core

Sets: 4

Reps: 15



  • Flat bench press
  • Incline bench press
  • Dumbbell press
  • Cable flyes
  • Pec flyes
  • Low cable flyes
  • Chest dips



  • Wide grip lat pulldowns
  • Cable rows
  • Dumbbell rows
  • Inverted rows
  • Bent over rows
  • T-bar rows
  • Deadlifts



  • Shoulder press
  • Arnold press
  • Dumbbell lateral raises
  • Cable lateral raises
  • Front raises
  • Shrugs
  • Delt flyes
  • Bent over lateral raises



  • Biceps isolation curls
  • Hammer curls
  • Preacher curls
  • Concentration curls
  • Triceps pushdowns
  • Triceps extension
  • Overhead press
  • Triceps dumbbell kickbacks



  • Squats
  • Hack squats
  • Leg press
  • Lunges
  • Leg extension to curls
  • Hip thruster
  • Hip extension
  • Calf raises


Core (workout after each routine)

Sets: 3

Reps: 30 seconds

Workout type: circuit training

  • Crunches
  • Leg raises
  • Russian twist with dumbbell
  • Scissor kicks
  • Plank twister
  • Plank hold
  • Side plank to a crunch

That’s all for the 50 Cent workout routine.

Also Read: Omarion Workout Routine and Diet Plan


50 Cent Diet Plan

50 Cent also mentioned in that interview that he does struggle with the diet, but 50 Cent does try his best and keep it mostly in moderation. He focused on eating continuously with the proper amount of calories and portions.

50 Cent also mentioned his favorite food that he always eats when he’s alone is the cheese sandwich with cranberry juice. Now there is this other article from the CNBC website where they gave a small portion of the 50 Cent diet.

50 Cent diet includes:

50 Cent Diet Plan

50 Cent Diet Plan


  • Egg whites or lettuce chicken wraps



  • Protein smoothie



  • Filet mignon and asparagus 


Evening Snack

  • Salad



  • Chicken or salmon
  • Veggies
  • Salad

That’s all for the 50 Cent diet plan.

Also Read: Travis Scott Workout Routine and Diet Plan

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