Folks who know me best don't call me 50 Cent; they call me "The Machine." I may have gained fame singing about hanging in the club, but truthfully, my greatest vice is overwork. I go hard all the time and thrive off being strong, successful, fit, and the best version of Curtis Jackson that I can be. Besides, I just love winning.

I hate that we're losing America's fitness battle. We may be the land of the free and the home of the brave, but we're also the land of the couch and home of the potato. Thirty-six percent of United States adults are obese. Another 33 percent are overweight. One in three has either diabetes or pre-diabetes. Those stats are much worse for African Americans, who are 70 percent less likely than others to exercise.



That has to change. We have to change. I want to do my part.

Formula 50 is a mind-body plan that can transform anyone serious about shaping up. The basic 6-week plan targets beginners. People with more workout experience can follow the more advanced 6-week plan. Ideally, you'll progress through both plans over the course of 12 weeks. At that point, your body will be better than one of my hottest tracks.

I'm a recording artist with a passion for fitness. I've spent a lot time around world-class athletes. I know what works for me. I'm not a certified personal trainer, a registered dietitian, or a Ph.D. in nutritional science. But those experts all contributed to this work. I collaborated on the workout plan with one of America's elite trainers, Joe Dowdell, CSCS, CPT, founder and CEO of Peak Performance in New York City.

On the nutrition approach, I worked with Layne Norton, a bodybuilder with a doctorate in nutritional sciences from the University of Illinois; and with Stephanie M. C. Wilson, MS, RD, CISSN, LDN, head of nutrition at IMG Academies.

Follow my Formula 50 program, and your body will improve by 50 percent in 6 weeks. Body fat will decrease by 10 percent, energy will increase by 20 percent, and strength and endurance will improve by 20 percent. Your gains will total at least 50 percent.

Try the first week of the advanced phase. Like the entire program, it's based on metabolic resistance training (MRT). You'll want to follow one of the two 6-week programs for my transformation contest that launches on January 15th.

Let's get after it. You can find me at the gym—and that's where I want to see you.



Week 1 Of The 6-Week Advanced Program 

  • Monday: Strength 3-A
  • Tuesday: Energy system training
  • Wednesday: Strength 3-B
  • Thursday: Energy system training
  • Friday: Strength 3-A
  • Saturday: Energy system training
  • Sunday: Off

Each strength-training session should begin and end with a leisurely paced 3-5 minutes on a treadmill or other cardio apparatus. This is your warm-up and cool-down.

Energy system training: You're going to do six intervals, going hard for 1 minute before backing off to a slower pace for 2 minutes.

Strength 3A
1
Dynamic Warm-up/Flexibility
Adductor Stretch With Thoracic Rotation
Moderate tempo, no rest, low intensity
1 set, 5 reps
Kneeling Hip Flexor
Moderate tempo, no rest, low intensity
1 set, 5 reps
Bodyweight Walking Lunge
Moderate tempo, no rest, low intensity
1 set, 5 reps
Barbell Side Split Squat
Moderate tempo, no rest, low intensity. Perform without barbell
1 set, 5 reps
2
Activation Drills
Lateral Band Walk
bodyweight, 2-0-1-1 tempo, no rest, low intensity
1 set, 10-12 reps
Wall Squat
bodyweight, 2-0-1-1 tempo, no rest, low intensity
1 set, 10 reps
3
Freehand Jump Squat
Tempo 3-0-1-0, 30 sec rest
3 sets, 8-10 reps
4
Barbell Bench Press - Medium Grip
Tempo 3-0-1-0, 30 sec rest
3 sets, 8-10 reps
5
Bicycling
Fast tempo, 60 sec rest
3 sets, 60 sec
6
Romanian Deadlift
Tempo 3-0-1-0, 30 sec rest
3 sets, 8-10 reps
7
Seated Cable Rows
Tempo 3-0-1-0, 30 sec rest
3 sets, 8-10 reps
8
Bicycling
Fast tempo, 60 sec rest
3 sets, 60 sec
9
Bench Dips
Tempo 3-0-1-0, 30 sec rest
3 sets, 8-10 reps
10
Ab Roller
bodyweight, tempo 2-0-2-0, 30 sec rest
3 sets, 8-10 reps
11
Bicycling
Fast tempo, 60 sec rest
3 sets, 60 sec
Strength 3B
1
Dynamic Warm-up/Flexibility
Adductor Stretch With Thoracic Rotation
Moderate tempo, no rest, low intensity
1 set, 5 reps
Kneeling Hip Flexor
Moderate tempo, no rest, low intensity
1 set, 5 reps
Bodyweight Walking Lunge
Moderate tempo, no rest, low intensity
1 set, 5 reps
Barbell Side Split Squat
Moderate tempo, no rest, low intensity. Perform without barbell
1 set, 5 reps
2
Activation Drills
Lateral Band Walk
bodyweight, 2-0-1-1 tempo, no rest, low intensity
1 set, 10-12 reps
Wall Squat
bodyweight, 2-0-1-1 tempo, no rest, low intensity
1 set, 10 reps
3
Barbell Deadlift
load TBD, tempo 3-0-1-0, 30 sec rest
3 sets, 8-10 reps
4
Barbell Bench Press - Medium Grip
load TBD, tempo 3-0-1-0, 30 sec rest
3 sets, 8-10 reps
5
Chin-Up
load TBD, tempo 3-0-1-0, 30 sec rest
3 sets, 8-10 reps
6
Barbell Side Split Squat
load TBD, tempo 3-0-1-0, 30 sec rest
3 sets, 8-10 reps
7
Barbell Curl
load TBD, tempo 3-0-1-0, 30 sec rest
3 sets, 8-10 reps
8
Suitcase Dumbbell Carry
bodyweight, Moderate tempo, 30 sec rest
3 sets, 10-12 reps
9
Rowing, Stationary
Fast tempo, 60 sec rest
3 sets, 60 sec
10
Bicycling
Fast tempo, 60 sec rest
3 sets, 60 sec

Note on sets: When you see exercises preceded by the same letter, complete those sets before moving on to the next pairing. Do one set of deadlifts (A1), rest 30 seconds, do a set of incline bench presses (A2), rest 30 seconds, spend 60 seconds on the Versa Climber (A3), and then rest 60 seconds. Only after finishing all three sets of all three exercises do you proceed to the next pairing (B, in this case). Rest another 60 seconds and then perform those sets in the same consecutive fashion.

Note on weight: Choose a weight at which you fail in the desired rep range. For the incline bench press, if you can only do 7 reps, your weight is too heavy. If you can do 11, it's too light. Adjust your weight selection accordingly.

Note on tempo "Tempo" refers to the speed of movement. For example 3-1-1-0 means: 3 seconds lowering the weight; 1-second pause in the lengthened position; 1 second to raise the weight; no pause ("0") in the contracted position.

Do flexibility training and foam rolling after your workout.



About the Author

Jeff O'Connell

Jeff O'Connell

Jeff O'Connell is the editor-in-chief for Bodybuilding.com. Train ranked him 19th on its 2015 list of 50 influential people in the fitness world.

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