50 Cent AKA Curtis Jackson has been hugging the limelight of the hiphop and rap scenes for quite some time, with big hits such as “In Da Club”, “Candy Shop”, and “21 Questions”. Besides being a music mogul and a Grammy Award winner, the rapper is also a self-confessed “machine” when it comes to working out. He is as passionate as fighting obesity as he is with his music that he has even wrote a fitness book entitled “Formula 50”.
50 Cent’s book is all about helping Americans who are couch potatoes, obese and overweight to prevent other medical condition from developing by losing weight and trying to increase their physical activity. Hence, the 6-week nutrition and workout plan project was born because 50 Cent believes this is the right way to transform anybody’s life.
Below is 50 Cent workout routine:
| Workout Type | Repetition |
|---|
Monday |
| Side Squat | 5 |
| Twisting Lunge Stretch | 5 |
| Kneeling Hip Opener | 5 |
| Spine Twist on all fours | 5 |
| Wall Slide | 10 |
| Lateral Walk (per side) | 12 |
| Split Squats | 24-30 |
| Barbell Bench Press | 24-30 |
| Bicycling, Stationary (60sec) | 3 |
| Romanian Deadlift | 24-30 |
| Seated Cable Row | 24-30 |
| Bicycling, Stationary (60sec) | 3 |
| Bench Dips | 24-30 |
| Ball Rollout | 24-30 |
| Bicycling, Stationary (60sec) | 3 |
Tuesday |
| Energy System Training | 1 |
Wednesday |
| Side Squat (per side) | 5 |
| Twisting Lunge Stretch (per side) | 5 |
| Kneeling Hip Opener | 5 |
| Spine Twist (per side) | 5 |
| Wall Slide | 10 |
| Lateral Walk (per side) | 12 |
| Barbell Deadlift | 24-30 |
| Barbell Bench Press | 24-30 |
| Versa Climber (60 sec) | 3 |
| Side Lunge | 24-30 |
| Chin-Up | 24-30 |
| Rowing, Stationary (60 sec) | 3 |
| Suitcase walk (per side) | 24-30 |
| Bicycling, Stationary (60 sec) | 3 |
Thursday |
| Energy System Training | 1 |
Friday |
| Side Squat | 5 |
| Twisting Lunge Stretch | 5 |
| Kneeling Hip Opener | 5 |
| Spine Twist on all fours | 5 |
| Wall Slide | 10 |
| Lateral Walk (per side) | 12 |
| Split Squats | 24-30 |
| Barbell Bench Press | 24-30 |
| Bicycling, Stationary (60sec) | 3 |
| Romanian Deadlift | 24-30 |
| Seated Cable Row | 24-30 |
| Bicycling, Stationary (60sec) | 3 |
| Bench Dips | 24-30 |
| Ball Rollout | 24-30 |
| Bicycling, Stationary (60sec) | 3 |
Saturday |
| Energy System Training | 1 |
Sunday |
| Rest | 0 |
Disclaimer: Prices shown above have been sourced from individual gym visits and other online sources. They may not cover recent changes. Contact the gym directly to find the exact pricing information.
Formula 50: The 50 Cent “Eat Clean to Get Lean” Diet Plan
50 Cent’s main goal in his “eat clean to get lean” philosophy is to get people to eat three times a day with an additional snack and after workout drink. Through the help of head nutritionist of IMG Academies Stephanie M.C. Wilson, the musician was able to come up with two sets of meals; one for male based on a 185-lb adult and one for female who weighs 135 pounds.
The six weeks are designed to have three weeks worth of meal plans; 21 each for both male and female. 50 Cent shares that it’ll make spreading the meals better, which is a good thing as it increases the ability of the body to burn fats. It basically follows a traditional meal planning but with healthier and better food choices.
The Formula 50 Daily Menu for Men
Day 1
- Breakfast: high-fiber waffles with zero calorie syrup and butter spray, egg and cheese omelet, a cup of fresh fruits
- Lunch: blackened shrimp, brown rice, black beans, steamed spinach dried with olive oil
- Dinner: fish tacos using tilapia and avocado
- Snack: blended smoothie with whey protein
- After Workout: Gatorade, whey protein
Day 2
- Breakfast: oatmeal with apples, walnuts, cinnamon and whey protein
- Lunch: homemade cheeseburger
- Dinner: lemon-peppered chicken with whole grain pasta and summer squash
- Snack: non-fat Greek yogurt with berries and walnuts
- After Workout: Gatorade, whey protein
Formula 50: The Philosophy Behind the Workout
50 Cents designed his workout regimen with the thought of helping people who are denied to shape up. He uses a 6-week program that targets newbies while another more advanced course can be done by those who have been working out before. The rapper credits celebrity trainer Joe Dowell for helping him come up with a workout routine that works for him.
The philosophy of the 50 Cent Workout is to decrease excess fat in the body by 10 percent, increase energy and stamina by 20 percent, and improve endurance by 20 percent. Overall, 50 Cent wants people to complete his 6-week program to improve their health and fitness by 50 percent.
The 50 Cent 6-Week Advanced Body Workout
ONE-WEEK ROUTINE
- Monday: strength 3A
- Tuesday: energy system training
- Wednesday: strength 3B
- Thursday: energy system training
- Friday: strength 3A
- Saturday: energy system training
- Sunday: rest
Strength 3A Exercises
A) Dynamic Warm-Up/Flexibility
- Side Squat performed with no barbell, 1 set of 5 reps per side, Moderate tempo, no rest, low intensity
- Twisting Lunge Stretch, 1 set of 5 reps per side, Moderate tempo, no rest, low intensity
- Kneeling Hip Opener, 1 set of 5 reps, moderate tempo, no rest, low intensity
- Spine Twist on all fours, 1 set of 5 reps per side, moderate tempo, no rest, low intensity
B) Activation Drills
- Wall Slide for 1 set of 10 reps, 2-0-1-1 tempo, no rest, low intensity
- Lateral Walk for 1 set of ten to 12 reps per side, 2-0-1-1 tempo, no rest, low intensity
C) Strength Training
- Split Squats for 3 sets of 8-10 reps per side, Tempo 3-0-1-0, 30 seconds rest
- Barbell Bench Press – Medium Grip for 3 sets of 8-10 reps/side, Tempo 3-0-1-0, 30 sec rest
- Bicycling, Stationary for 3 sets of 60 sec reps, Fast tempo, 60 seconds rest
- Romanian Deadlift for 3 sets of 8-10 reps, tempo 3-0-1-0, 30 seconds rest
- Seated Cable Rows for 3 sets of 8-10 reps, tempo 3-0-1-0, 30 seconds rest
- Bicycling, Stationary for 3 sets of 60 sec reps, Fast tempo, 60 seconds rest
- Bench Dips for 3 sets of 8-10 reps, tempo 3-0-1-0, 30 seconds rest
- Ball Rollout with barbell for 3 sets of 8-10 reps, tempo 2-0-2-0, 30 seconds rest
- Bicycling, Stationary for 3 sets of 60 sec reps, lFast tempo, 60 seconds rest
Strength 3B Exercises
A) Dynamic Warm-Up/Flexibility
- Side Squat performed with no barbell, 1 set of 5 reps per side, Moderate tempo, no rest, low intensity
- Twisting Lunge Stretch, 1 set of 5 reps per side, Moderate tempo, no rest, low intensity
- Kneeling Hip Opener, 1 set of 5 reps, moderate tempo, no rest, low intensity
- Spine Twist on all fours, 1 set of 5 reps per side, moderate tempo, no rest, low intensity
B) Activation Drills
- Wall Slide for 1 set of 10 reps, 2-0-1-1 tempo, no rest, low intensi
- Lateral Walk for 1 set of ten to 12 reps per side, 2-0-1-1 tempo, no rest, low intensity
C) Exercises
- Barbell Deadlift for 3 sets of 8-10 reps, tempo 3-0-1-0, 30 seconds rest
- Barbell Bench Press – Medium Grip for 3 sets of 8-10 reps, tempo 3-0-1-0, 30 seconds rest
- Versa Climber for 3 sets of 60 rest, Fast tempo, 60 seconds rest
- Side Lunge for 3 sets of 8-10 reps per side, tempo 3-0-1-0, 30 seconds rest
- Chin-Up for 3 sets of 8-10 reps, l tempo 3-0-1-0, 30 seconds rest
- Rowing, Stationary for 3 sets of 60 sec reps, Fast tempo, 60 seconds rest
- Barbell Curl for 3 sets of 8-10 reps, tempo 3-0-1-0, 30 seconds rest
- Suitcase walk for 3 sets of 10-12 reps per side, Moderate tempo, 30 seconds rest
- Bicycling, Stationary for 3 sets of 60 sec reps, Fast tempo, 60 seconds rest
How to Successfully Apply the 50 Cent Workout
Eating the right and organic or clean food can help maintain optimal health. While it may take six weeks to follow 50 Cent’s routine, his strength and energy training have definitely helped him maintain his muscled-up physique.
