Joey Sergo, also known as “Swoll,” is a renowned bodybuilder, fitness model, and influential figure in the fitness industry.
Born in 1986, Joey’s journey toward becoming a prominent figure in the fitness world was shaped by his early passion for sports.
Throughout his primary and high school years, he participated in various sports, showcasing his competitive nature and athletic abilities.
During his college years, Joey faced challenges, including feelings of isolation and bullying from upper-level students.
During this difficult period, he found solace and release in the gym. Weightlifting became his outlet for stress, anger, and frustrations. Joey dedicated himself to bodybuilding, pouring his energy and determination into transforming his physique.
Over time, Joey’s dedication and hard work paid off as his body underwent a remarkable transformation, turning heads and earning him accolades. Inspired by his positive feedback, Joey pursued bodybuilding and fitness modeling professionally.
His passion and commitment have made him a respected leader in the fitness industry and a source of inspiration for individuals worldwide. Joey has shared his story and wisdom throughout his journey through various platforms.
He co-founded a supplement company and authored a book, offering valuable advice on training and living a healthy lifestyle.
With a substantial presence on social media, Joey has connected with and motivated a large audience, spreading his message of fitness, well-being, and personal growth.
Joey Sergo’s success as a bodybuilder and his impact on the fitness community is a testament to his determination, perseverance, and the transformative power of pursuing one’s passion.
Through his journey, Joey continues to inspire others to embrace fitness, unlock their potential, and lead fulfilling and successful lives.
Joey Sergo Diet and Nutrition Plan
Joey Sergo follows a disciplined and strategic diet and nutrition plan, prioritizing clean eating and avoiding sugars throughout the year. He believes that sugar harms bodybuilders, those on a diet, and anyone seeking to lead a healthy lifestyle.
After his workouts, Joey emphasizes the importance of consuming foods with a high glycemic index to naturally spike the body’s insulin levels. Additionally, he recognizes the significance of incorporating healthy fats into his diet.
He includes sources like peanut butter, almond butter, nuts, and olive oil, which provide essential nutrients and support overall well-being.
Approximately 75% of the time, Joey adheres to strict and clean meals. These meals consist of lean meats paired with vegetables over white rice.
He humorously dismisses the idea of brown rice as a myth, indicating his preference for white rice as a staple in his diet.
One of Joey’s favorite meals is protein pancakes, which he often enjoys as his first meal. He customizes them by adding low-fat natural peanut butter as a topping.
However, he also mentions that sometimes he eats the pancakes without any additional dressing. Joey Sergo’s diet revolves around balancing macronutrients, choosing wholesome and nutritious food sources, and avoiding excessive sugar consumption.
His approach highlights the importance of fueling the body with clean and nourishing foods to support his fitness goals and overall health.
Joey Sergo Meal Plan
Here is Joey Sergo’s meal plan, consisting of six hearty meals:
Joey Sergo Meal 1
- 2 cups of egg whites
- 2 whole eggs
- 1 cup of oatmeal
Joey Sergo Meal 2
- 2 scoops of whey protein
Joey Sergo Meal 3
- 5 oz of grilled chicken
- 2 cups of white rice
Joey Sergo Meal 4
- 2 scoops of whey protein
Joey Sergo Meal 5
- Grilled vegetables
- White rice
- Burrito bowl with steak
- Avocado with hot sauce
Joey Sergo Meal 6
- Milk
- 1 scoop of casein protein
- Bowl of cereal
Joey’s meal plan focuses on providing adequate protein, healthy carbohydrates, and essential nutrients throughout the day.
It includes balancing lean protein sources, complex carbohydrates, and healthy fats. This meal plan aims to support muscle growth, provide sustained energy, and aid recovery.
Joey Sergo Supplements
Joey Sergo incorporates a variety of supplements into his regimen to support his fitness goals.
His supplement stack includes:
Creatine
Joey takes creatine, a popular supplement for enhancing strength, power, and muscle gains. It helps increase ATP production, which provides energy for intense workouts.
Multivitamins
Joey takes a multivitamin supplement to ensure he gets a wide range of essential vitamins and minerals. This helps support overall health and fills in any potential nutrient gaps in his diet.
Fat Burner
Joey includes a fat burner supplement in his stack. Fat burners typically contain ingredients that can help boost metabolism, increase energy levels, and promote fat loss.
Testosterone Booster
To optimize his hormone levels, Joey incorporates a testosterone booster supplement.
These supplements often contain natural ingredients that may support healthy testosterone production, enhancing muscle growth, strength, and overall performance.
Probiotics
Joey takes probiotics, which are beneficial bacteria that support gut health. A healthy gut can improve digestion, nutrient absorption, and immune function.
Casein
Joey includes casein protein in his supplement stack. Casein is a slow-digesting protein that provides a sustained release of amino acids.
It is ideal for consumption before bed or during prolonged fasting to support muscle recovery and growth.
Joey Sergo Workout Routine
Joey Sergo has evolved his training style over the years, recognizing the importance of rest and efficient workouts. He emphasizes the significance of shorter training sessions combined with high volume and low rest periods for optimal results.
Joey advises keeping training sessions to around 1.5 hours at most to avoid overexertion. Regarding training frequency, Joey typically trains at least six times a week. However, he acknowledges that this approach may only be suitable for some.
Instead of following a rigid training routine, he listens to his body and focuses on training specific body parts that need attention or improvement.
Among his favorite exercises, Joey highlights three: Flat Bench Cable Flies, Front Barbell Squats, and Pull-Ups. Flat Bench Cable Flies allow him maximum chest contraction and a great stretch.
Front Barbell Squats are Joey’s go-to exercise for overall quad development. He believes that Pull-Ups are the ultimate mass-building exercise for the back.
While Joey acknowledges that not everyone can lose fat quickly without cardio, his fast metabolism allows him to minimize cardio in his routine. He has found success in maintaining a lean physique without extensive cardiovascular training.
It’s important to note that Joey’s training approach is individual and may only be suitable for some. Fitness routines should be tailored to personal goals, capabilities, and preferences.
Joey’s focus on shorter, intense workouts and exercise selection reflects his experiences and what works best for his body.
Joey Sergo follows a structured and intense workout routine targeting different muscle groups on specific days.
Here is an overview of his workout routine:
Monday: Chest Workout
| Incline Bench Press | 5 Sets of 8-12 Reps |
| Chest Press Machine | 5 Sets of 10-15 Reps |
| Incline Dumbbell Flyes | 5 Sets of 12-15 Reps |
| Cable Crossovers | 5 Sets of 12-15 Reps |
| Pec Deck Machine | 5 Sets of 10-12 Reps |
Tuesday: Back Workout
| Wide-Grip Lat Pulldowns | 5 Sets of 8-12 Reps |
| Seated Cable Rows | 4 Sets of 10-12 Reps |
| Straight-Arm Rope Pulldowns | 4 Sets of 10-12 Reps |
| Single-Arm Machine Rows | 5 Sets of 12-15 Reps |
| Machine Low Rows | 4 Sets of 10-12 Reps |
Wednesday: Legs Workout
| Smith Machine Squats | 4 Sets of 8-12 Reps |
| Leg Extensions | 4 Sets of 10-12 Reps |
| Seated Leg Curls | 4 Sets of 8-12 Reps |
| Leg Press | 5 Sets of 8-15 Reps |
| Romanian Deadlifts | 4 Sets of 10-12 Reps |
| Seated Calf Raises | 5 Sets of 15-20 Reps |
Thursday: Shoulders Workout
| Behind the Neck Barbell Overhead Press | 4 Sets of 12-15 Reps |
| Dumbbell Overhead Press | 4 Sets of 10-12 Reps |
| Lateral Raises | 4 Sets of 12-15 Reps |
| Front Raises with Chains | 4 Sets of 12-15 Reps |
| Bent-Over Reverse Dumbbell Flys | 4 Sets of 12-15 Reps |
Friday: Arms Workout
| EZ-Bar Preacher Curls | 3 Sets of 10-12 Reps |
| Overhead Dumbbell Triceps Extensions | 3 Sets of 8-12 Reps |
| Barbell Curls | 3 Sets of 10-12 Reps |
| Tricep Pushdowns | 3 Sets of 8-12 Reps |
| Rope Hammer Curls | 3 Sets of 8-12 Reps |
| Bench Dips | 3 Sets of AMRAP (As Many Reps As Possible) |
| Single-Arm Tricep Extensions | 3 Sets of 10-12 Reps |
Joey incorporates a warm-up routine at the beginning of each training session to prepare his muscles for the workout. He also includes a cool-down routine at the end, primarily focused on stretching to promote flexibility and recovery.
