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.
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
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.
ONE-WEEK ROUTINE
A) Dynamic Warm-Up/Flexibility
B) Activation Drills
C) Strength Training
A) Dynamic Warm-Up/Flexibility
B) Activation Drills
C) Exercises
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.