50 Cent Workout Routine (How He’s Staying Fit In His 40s)

We all know you can find him in the club, and if you’re actually paying attention, you can see that you can probably find him in the gym as well. I’m talking about Curtis Jackson, aka 50 Cent.

So, what does 50 Cent do while he’s in the gym to keep that incredible body shape? What does he eat? Can we copy his formula for fat loss and look just like Curtis?

50 says his workout and diet program has been integral to his longevity in the entertainment industry.

While we can’t guarantee results, we will give you a breakdown of the 50 Cent workout routine and diet plan below that most people can follow.

Just a small disclaimer, 50 Cent has a personal trainer (Jay Cardiello) that designs his specific workout routine that can change by the week.

However, the routine below is as close to the real thing as possible.

Monday – Core Workout

  • 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)
  • Scissor Kicks (4 sets, 10 reps)
  • List Element
  • Plank Twister (4 sets, 10 reps)
  • Plank Hold (4 sets, 10 reps)

Tuesday – Arms & Chest

Circuit 1
  • 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)
  • Flat Bench Press (4 sets, 15 reps)
  • Dumbbell Press (4 sets, 15 reps)
  • Cable Flyes (4 sets, 15 reps)
  • Low Cable Flyes (4 sets, 15 reps)
Circuit 2
  • Wide Grip Lat Pulldowns (4 sets, 15 reps)
  • Cable Rows (4 sets, 15 reps)
  • Dumbbell Rows (4 sets, 15 reps)
  • Inverted Rows (4 sets, 15 reps)
  • Bent Over Rows (4 sets, 15 reps)
  • T- Bar Rows (4 sets, 15 reps)
  • Deadlifts (4 sets, 15 reps)

Wednesday – Cardio Workout

  • 10-Minute Battle Rope Warm Up
  • 3-4 Mile Run With Sprint Intervals (treadmill)

Thursday – Legs & Glutes

  • Biceps Isolation Curls (4 sets, 12 reps)
  • Hack Squats (4 sets, 12 reps)
  • Front Raises (4 sets, 12 reps)
  • Squats (4 sets, 12 reps)
  • Leg press (4 sets, 12 reps)
  • Lunges (4 sets, 12 reps)
  • Leg Extension to Curls (4 sets, 12 reps)
  • Hip Thruster (4 sets, 12  reps)
  • Hip Extension (4 sets, 12 reps)
  • Calf Raises (4 sets, 12 reps)

Friday –Boxing And Cardio

  • Warm Up
  • Round 1
  • Round 2

Saturday – Full Body Strength

  • Squats (4 sets, 10 reps)
  • Push-ups (4 sets, 10 reps)
  • Dumbbell Rows (4 sets, 15 reps)
  • Crunches (4 sets, 20 reps)
  • Lunges (4 sets, 20 reps)
  • Farmer Walks (4 sets, 20 reps)

Sunday - Rest

50-cent-Dumbbell workout

Who Is 50 Cent - Curtis James Jackson III?


In 2000, Jackson was shot nine times and suffered multiple injuries. He survived the shooting and would return to music to make several low-budget recordings with his friends Lloyd Banks and Tony Yayo. 

They called themselves G-Unit and they eventually got the attention of Eminem and Dr. Dre, who heard 50 Cent's "Guess Who’s Back?" mixtape in 2002. 50 was signed jointly to their labels, Shady Records and Aftermath Entertainment.

Get Rich or Die Tryin', 50’s debut album, was a massive commercial success that eventually sold 9 million units.

Its mix of gritty singles like "Wanksta" and "In Da Club," and pop hits with strong hooks made the album appeal to a mass audience.

His personal appearance – muscled and tattooed with a bulletproof vest and handgun – was also a strong factor in his initial appeal.


50 didn’t stop at music, and he also dipped his toe in the acting game.

As an actor, Jackson appeared in the semi-autobiographical film Get Rich or Die Tryin, the war film Home of the Brave, and the crime thriller film Righteous Kill (2008).

He was also executive producer on shows like BMF and Power.


His accomplishments as an entrepreneur are almost as his accomplishments as a musician.

50's most notable accomplishment as an entrepreneur had to be when he partnered with Glacéau, the parent company of VitaminWater, and launched Formula 50.

When the company sold to Coca-Cola for $4.1 billion in 2007, his minority equity stake netted him a cool $100 million.

Mr. Jackson is also the owner of Sire-Spirits, the marketer of the Champagne and Cognac brands “Le Chemin Du Roi” and “Branson Cognac”.

He’s also signed a $78 million deal with FRIGO Revolution Wear, a luxury underwear brand.

And if you’re a fan of his music, you know he is the owner of G-Unit Clothing Company, clothing retailer established in 2003 when 50 Cent teamed up with Marc Ecko, the founder of Ecko Unltd.

Current Body Stats






205 lbs




16 inches


32 inches


44 inches

50 cent with and without shirt

50 Cent’s Workout and Training Principles

50 credits having a home gym allowing him to work whenever he wants as a key factor in maintaining his excellent physique and workout routine.

His busy life as a musician and businessman doesn’t prevent him from working out, because he trains after attending business venture meetings.

50 works out by imagining what he wants to achieve and how he intends to achieve it.

Then sets a deadline for himself, works hard, and doesn’t stop until he meets all his targets to achieve his goal.

One of the biggest things for 50 is that he needs the ability to run around with a microphone and perform for hours.

To do this, he burns more calories in his workouts by doing supersets, which keep your heart rate high more effectively than other exercises.[1]

So with a superset, you perform two exercises back to back and then have a quick rest.

He also advises against focusing on losing weight. He recommends giving all your energy to your workout plan and your diet plan, and weight loss will come in its own time.

And even though 50 Cent is a self-proclaimed hustler, he doesn't neglect his rest. He uses sleep to recover and achieve peak performance with his body.

Your future self will thank you for sleeping more!

Accomplishments, Awards & Nominations

50 Cent has won three awards from six nominations at the annual American Music Awards. His wins include Favorite Rap/Hip-Hop Album in both 2003 and 2005.

Pop Music Awards

The annual ASCAP Pop Music Awards honors the songwriters and publishers of the most performed pop songs.

50 Cent has won four awards, among which are two for Songwriter of the Year in 2004 and 2006.

Billboard Music Awards

The Billboard Music Awards are held annually in December. The awards are based on sales data by Nielsen SoundScan and radio information by Nielsen Broadcast Data Systems.

50 Cent has won thirteen awards from eighteen nominations. Most notable are:

  • Album of the Year in 2003 for Get Rich or Die Tryin
  • Artist of the Year in 2003
  • R&B/Hip-Hop Artist of the Year in 2003
  • Rap Artist of the Year in 2003
  • Artist of the Year in 2005

Grammy Awards

The Grammy Awards are awarded annually by the National Academy of Recording Arts and Sciences.

50 Cent has been nominated 14 times over the years, but so far has only won a single Grammy in 2010, for the category of Best Rap Performance By A Group Or Duo for his performance of “Crack A Bottle” with Dr. Dre & Eminem.

50 cent receiving an award

The 50 Cent Diet Plan

50 Cent eats a diet of high-protein foods, low-carb vegetables, and fruit juices.[2] He avoids consuming excess calories in the morning but breakfast is the one meal he never skips.

He eats egg whites and protein shakes to kick start his metabolism.

50 Cent is committed to eating balanced meals that include non-inflammatory foods such as green vegetables, fruit juices, and foods containing natural melatonin.

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.

Below is what a typical day would look like for 50 with his diet.


  • Egg whites
  • Whey protein shake


  • Cranberry juice
  • Cheese sandwich (his favorite food)


  • Lettuce chicken wraps
  • Tart cherry juice

Evening Snack

  • Salad


  • Filet mignon
  • Steamed broccoli
  • Spinach salad
50 Cent Eating with Friends at a Restaurant

What Supplements Does 50 Cent Take?

50 Cent eats in a calorie surplus to help him bulk up, but he also uses supplements to keep his energy and focus, increase muscle mass, and improve sleep.

For example, he takes whey protein shakes during breakfast and before working out to lower his body fat percentage and help him lose weight.

50 may also take fat burners to help him shred extra pounds and a natural sleep aid to ensure he gets quality rest.[3]

50 Cent Workout Playlist For The Gym

If you're looking for a workout playlist, who better to turn to than 50 Cent. To work out to a 50 Cent inspired workout playlist, check it out on Spotify.[4]

This playlist will keep you motivated for two plus hours!

50 Cent Workout Routine FAQs

Is 50 Cent still muscular?

50 Cent has managed to keep his impressive physique even into his forties. From hitting the gym a few times a day and lifting heavy weights to doing neuro-linguistic programming, there are several things 50 has done to stay in shape over the years. It's not about training harder; it's about training your psyche.

Was 50 Cent ever a bodybuilder?

50 Cent was never a bodybuilder. He was inspired to start training after he was shot nine times in 2000. He was also inspired to start setting and hitting goals after watching fighters lose weight and build muscle at a training camp he attended.

How many hours does 50 Cent sleep per night?

When 50 started working out with his trainer, Jay Cardiello, he slept six to eight hours a night. Before he committed to fitness, he was sleeping up to three hours a night. Everyone knows two to three hours of sleep isn’t enough if you exercise regularly.

Who is 50 Cent’s trainer?

Curtis’ trainer is Jay Cardiello, Jay is a health and fitness expert well-known in the fitness world for training professional athletes, celebrities, and leaders in the entertainment industry. He’s an author and regular contributor for publications such as the Huffington Post, Men's Fitness, SELF, GQ, and People.

What’s The Formula 50 Workout?

Formula 50 is a strategic six-week bodybuilding workout plan for achieving a ripped body and developing the mental toughness to eliminate stress and stay in shape for a lifetime.


While not all of us will be able to sell 9 million records after being shot nine times, we might be able to emulate the 50 Cent physique that helped make him world famous.

There’s no denying that 50 Cent is one of the hardest-working celebrities in the game, so you’ll have to exercise just as hard on a daily basis.

Putting in two-plus hour workouts each day planned by his personal trainer is dedication, but if you can do it, it will give you the endurance to accomplish things outside of weight training.

50 prioritizes exercise and it shows, but so can you!


1. https://www.healthline.com/health/fitness/what-is-a-superset
2. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506#
3. https://health.clevelandclinic.org/do-fat-burners-work/
4. https://open.spotify.com/playlist/51JZJDvrRCs8lsutXvS3xM

Paul J

Last Updated on January 16, 2023