50 Cent Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Workout Summary

If you want a 50 Cent body, the 50 Cent diet and workout will get you well on your way. Like the rapper, you have to pay your dues. 50 Cent's training isn’t for beginners, and it isn’t some hyped up, fluffy celebrity workout. If you’re ready for a tough workout to get monster results, the 50 Cent... more

If you want a 50 Cent body, the 50 Cent diet and workout will get you well on your way. Like the rapper, you have to pay your dues. 50 Cent's training isn’t for beginners, and it isn’t some hyped up, fluffy celebrity workout. If you’re ready for a tough workout to get monster results, the 50 Cent workout regimen has everything you need!

The 50 Cent workout is designed to last one month at 3 days per week, utilizing supersets with minimal rest between sets. The primary goals of 50 Cent training are to get ripped and gain mass. The weights used will be well below your one-rep max.

Get the Most out of Your Reps

The rep count in 50 Cent's training is high to build mass and muscle density. The rests are minimal to keep your metabolism stoked to get your body ripped.

Most equipment required for the 50 Cent workout routine is basic, but unless you own a Roman chair and a cable machine, the 50 Cent exercise routine is best done in a gym.

What's Included in the 50 Cent Workout

50 Cent weight training is divided into three workouts per week:

The first day hits the chest, lats, shoulders, middle back, biceps and quads with supersets.

50 Cent workout #2 works the hamstrings, quads, calves and abs in straight sets of 3. These powerful leg exercises insure that the rest day to follow will be needed and appreciated.

The third workout day builds the chest, quads, triceps and abs with a combination of super-sets and straight sets.

You may want to add in an couple optional days of cardio and plenty of rest and stretching, to keep your metabolism high. Remember to consult your physician before beginning any rigorous weight training or diet programs.

Fixing Your Diet

It is recommended to cut daily calories by no more than 500, with half of the deficit coming from diet and half from increased exercise. Training like 50 Cent, just like completing most of our workout plans, will take care of the activity deficit.

Lean protein, vegetables, whole grains and fruit should be the centerpiece of any fitness diet. If a snack comes in a noisy wrapper, and you can’t pronounce the ingredients, it probably shouldn’t go into your mouth.

Frozen fruits and vegetables are as nutritious as fresh, and sometimes more convenient. Avoid the snacky, fatty, sugary, white-flour based faux foods in the center aisles of your supermarket. When eating out, don’t super-size and don’t eat fried items.

Organic foods often taste better, but the benefits of eating vegetables and fruits are far too positive to worry about farming methods if you can’t afford organics. Finding the right bodybuilding supplements will also help you reach your goals.

With a lot of hard work and 50 Cent's "Never give up" attitude, following this workout plan will reward you with the results you're looking for. After you complete this, check out the Will Smith workout plan for a new challenge. Start your transformation today!

50 Cent Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings
50 Cent Workout Plan

50 Cent Workout Plan

4 Weeks / 3 Days per Week / Intermediate

1 ratings

Workout Summary

If you want a 50 Cent body, the 50 Cent diet and workout will get you well on your way. Like the rapper, you have to pay your dues. 50 Cent's training isn’t for beginners, and it isn’t some hyped up, fluffy celebrity workout. If you’re ready for a tough workout to get monster results, the 50 Cent... more

If you want a 50 Cent body, the 50 Cent diet and workout will get you well on your way. Like the rapper, you have to pay your dues. 50 Cent's training isn’t for beginners, and it isn’t some hyped up, fluffy celebrity workout. If you’re ready for a tough workout to get monster results, the 50 Cent workout regimen has everything you need!

The 50 Cent workout is designed to last one month at 3 days per week, utilizing supersets with minimal rest between sets. The primary goals of 50 Cent training are to get ripped and gain mass. The weights used will be well below your one-rep max.

Get the Most out of Your Reps

The rep count in 50 Cent's training is high to build mass and muscle density. The rests are minimal to keep your metabolism stoked to get your body ripped.

Most equipment required for the 50 Cent workout routine is basic, but unless you own a Roman chair and a cable machine, the 50 Cent exercise routine is best done in a gym.

What's Included in the 50 Cent Workout

50 Cent weight training is divided into three workouts per week:

The first day hits the chest, lats, shoulders, middle back, biceps and quads with supersets.

50 Cent workout #2 works the hamstrings, quads, calves and abs in straight sets of 3. These powerful leg exercises insure that the rest day to follow will be needed and appreciated.

The third workout day builds the chest, quads, triceps and abs with a combination of super-sets and straight sets.

You may want to add in an couple optional days of cardio and plenty of rest and stretching, to keep your metabolism high. Remember to consult your physician before beginning any rigorous weight training or diet programs.

Fixing Your Diet

It is recommended to cut daily calories by no more than 500, with half of the deficit coming from diet and half from increased exercise. Training like 50 Cent, just like completing most of our workout plans, will take care of the activity deficit.

Lean protein, vegetables, whole grains and fruit should be the centerpiece of any fitness diet. If a snack comes in a noisy wrapper, and you can’t pronounce the ingredients, it probably shouldn’t go into your mouth.

Frozen fruits and vegetables are as nutritious as fresh, and sometimes more convenient. Avoid the snacky, fatty, sugary, white-flour based faux foods in the center aisles of your supermarket. When eating out, don’t super-size and don’t eat fried items.

Organic foods often taste better, but the benefits of eating vegetables and fruits are far too positive to worry about farming methods if you can’t afford organics. Finding the right bodybuilding supplements will also help you reach your goals.

With a lot of hard work and 50 Cent's "Never give up" attitude, following this workout plan will reward you with the results you're looking for. After you complete this, check out the Will Smith workout plan for a new challenge. Start your transformation today!

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Dumbbells
  • Cable Machine
  • Barbell
  • Chin-Up Bar
  • Flat Bench
  • EZ-Curl Bar
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 111 reps
2 -- --:--:-- 111 -- --:--
Default
Lats / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Lats / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Middle Back / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111 = max push ups in 60 seconds. For the 50 Cent workout, the repetitions for each exercise are pretty high. This will help you to put on mass and also help you to get more definition.

Pick a weight that is challenging, but remember that a lot of these exercises are supersets. You wont get very much rest during this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Triceps primary Hamstrings primary Abs primary Lats primary Chest primary Quads primary Middle back primary Calves primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 111 reps, 01:00 rest
3 -- --:--:-- 111 -- 01:00
Default
Hamstrings / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111 = max push ups in 60 seconds. For the 50 Cent workout, the repetitions for each exercise are pretty high. This will help you to put on mass and also help you to get more definition.

Pick a weight that is challenging, but remember that a lot of these exercises are supersets. You wont get very much rest during this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Triceps primary Hamstrings primary Abs primary Lats primary Chest primary Quads primary Middle back primary Calves primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

One arm tricep extensions are listed as repetitions per arm. For the 50 Cent workout, the repetitions for each exercise are high.

This will help you to put on mass and also help you to define your muscles. Pick a weight that is challenging, but remember that a lot of these exercises are supersets. You wont get very much rest during this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Triceps primary Hamstrings primary Abs primary Lats primary Chest primary Quads primary Middle back primary Calves primary Shoulders primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
2 sets, 111 reps
2 -- --:--:-- 111 -- --:--
Default
Lats / Intermediate
2 sets, 12 reps
2 -- --:--:-- 12 -- --:--
Default
Lats / Intermediate
2 sets, 12 reps, 01:00 rest
2 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Middle Back / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111 = max push ups in 60 seconds. For the 50 Cent workout, the repetitions for each exercise are pretty high. This will help you to put on mass and also help you to get more definition.

Pick a weight that is challenging, but remember that a lot of these exercises are supersets. You wont get very much rest during this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Triceps primary Hamstrings primary Abs primary Lats primary Chest primary Quads primary Middle back primary Calves primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 111 reps, 01:00 rest
3 -- --:--:-- 111 -- 01:00
Default
Hamstrings / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111 = max push ups in 60 seconds. For the 50 Cent workout, the repetitions for each exercise are pretty high. This will help you to put on mass and also help you to get more definition.

Pick a weight that is challenging, but remember that a lot of these exercises are supersets. You wont get very much rest during this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Triceps primary Hamstrings primary Abs primary Lats primary Chest primary Quads primary Middle back primary Calves primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

One arm tricep extensions are listed as repetitions per arm. For the 50 Cent workout, the repetitions for each exercise are high.

This will help you to put on mass and also help you to define your muscles. Pick a weight that is challenging, but remember that a lot of these exercises are supersets. You wont get very much rest during this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Triceps primary Hamstrings primary Abs primary Lats primary Chest primary Quads primary Middle back primary Calves primary Shoulders primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 111 reps
3 -- --:--:-- 111 -- --:--
Default
Lats / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Middle Back / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111 = max push ups in 60 seconds. For the 50 Cent workout, the repetitions for each exercise are pretty high. This will help you to put on mass and also help you to get more definition.

Pick a weight that is challenging, but remember that a lot of these exercises are supersets. You wont get very much rest during this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Triceps primary Hamstrings primary Abs primary Lats primary Chest primary Quads primary Middle back primary Calves primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
4 sets, 111 reps, 01:00 rest
4 -- --:--:-- 111 -- 01:00
Default
Hamstrings / Expert
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111 = max push ups in 60 seconds. For the 50 Cent workout, the repetitions for each exercise are pretty high. This will help you to put on mass and also help you to get more definition.

Pick a weight that is challenging, but remember that a lot of these exercises are supersets. You wont get very much rest during this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Triceps primary Hamstrings primary Abs primary Lats primary Chest primary Quads primary Middle back primary Calves primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Abs / Expert
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

One arm tricep extensions are listed as repetitions per arm. For the 50 Cent workout, the repetitions for each exercise are high.

This will help you to put on mass and also help you to define your muscles. Pick a weight that is challenging, but remember that a lot of these exercises are supersets. You wont get very much rest during this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Triceps primary Hamstrings primary Abs primary Lats primary Chest primary Quads primary Middle back primary Calves primary Shoulders primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 111 reps
3 -- --:--:-- 111 -- --:--
Default
Lats / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Lats / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Middle Back / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Biceps / Beginner
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Chest / Intermediate
4 sets, 12 reps
4 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111 = max push ups in 60 seconds. For the 50 Cent workout, the repetitions for each exercise are pretty high. This will help you to put on mass and also help you to get more definition.

Pick a weight that is challenging, but remember that a lot of these exercises are supersets. You wont get very much rest during this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Triceps primary Hamstrings primary Abs primary Lats primary Chest primary Quads primary Middle back primary Calves primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Expert
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
4 sets, 10 reps, 01:00 rest
4 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
4 sets, 111 reps, 01:00 rest
4 -- --:--:-- 111 -- 01:00
Default
Hamstrings / Expert
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Abs / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

111 = max push ups in 60 seconds. For the 50 Cent workout, the repetitions for each exercise are pretty high. This will help you to put on mass and also help you to get more definition.

Pick a weight that is challenging, but remember that a lot of these exercises are supersets. You wont get very much rest during this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Triceps primary Hamstrings primary Abs primary Lats primary Chest primary Quads primary Middle back primary Calves primary Shoulders primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Chest / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
Default
Triceps / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Expert
4 sets, 12 reps, 01:00 rest
4 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

One arm tricep extensions are listed as repetitions per arm. For the 50 Cent workout, the repetitions for each exercise are high.

This will help you to put on mass and also help you to define your muscles. Pick a weight that is challenging, but remember that a lot of these exercises are supersets. You wont get very much rest during this workout.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Neck secondary Traps secondary Lower back secondary Glutes secondary Hip flexors secondary Biceps primary Triceps primary Hamstrings primary Abs primary Lats primary Chest primary Quads primary Middle back primary Calves primary Shoulders primary Muscles diagram

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Dumbbells
  • Cable Machine
  • Barbell
  • Chin-Up Bar
  • Flat Bench
  • EZ-Curl Bar
Show All

347 people started this plan

1 Review

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    Michael Jones Jr
    almost 4 years ago
    #

50 Cent Workout Plan

Workout Goals

  • Gain Mass
  • Get Ripped

Equipment Needed

  • Dumbbells
  • Cable Machine
  • Barbell
  • Chin-Up Bar
  • Flat Bench
  • EZ-Curl Bar
Show All

347 people started this plan