Joey Sergo Diet Plan and Workout Routine

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.

Continue Reading Below

During his college years, Joey faced challenges, including feelings of isolation and bullying from upper-level students. 

Joey Sergo Diet Plan and Workout Routine
via joey sergo instagram

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. 

Continue Reading Below

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.

joey sergo bodybuilder
via joey sergo instagram

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.

Continue Reading Below

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 swoll diet
via joey sergo instagram

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.

Continue Reading Below

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.

Continue Reading Below

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. 

joey swoll nutrition
via joey sergo instagram

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. 

Continue Reading Below

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

joey swoll meal plan
via joey sergo instagram

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
Continue Reading Below

Joey Sergo Meal 2

Joey Sergo Meal 3

  • 5 oz of grilled chicken
  • 2 cups of white rice

Joey Sergo Meal 4

  • 2 scoops of whey protein
Continue Reading Below

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 swoll eating
via joey sergo instagram

Joey’s meal plan focuses on providing adequate protein, healthy carbohydrates, and essential nutrients throughout the day. 

Continue Reading Below

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 swoll ryse supplements
via joey sergo instagram

Joey Sergo incorporates a variety of supplements into his regimen to support his fitness goals. 

His supplement stack includes:

Continue Reading Below


Joey takes creatine, a popular supplement for enhancing strength, power, and muscle gains. It helps increase ATP production, which provides energy for intense workouts.


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.

Continue Reading Below

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.


Joey takes probiotics, which are beneficial bacteria that support gut health. A healthy gut can improve digestion, nutrient absorption, and immune function.

Continue Reading Below


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 swoll workout plan
via joey sergo instagram

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. 

Continue Reading Below

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. 

Continue Reading Below

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. 

Continue Reading Below

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:

Continue Reading Below

Monday: Chest Workout

Incline Bench Press5 Sets of 8-12 Reps
Chest Press Machine5 Sets of 10-15 Reps
Incline Dumbbell Flyes5 Sets of 12-15 Reps
Cable Crossovers5 Sets of 12-15 Reps
Pec Deck Machine5 Sets of 10-12 Reps

Tuesday: Back Workout

Wide-Grip Lat Pulldowns5 Sets of 8-12 Reps
Seated Cable Rows4 Sets of 10-12 Reps
Straight-Arm Rope Pulldowns4 Sets of 10-12 Reps
Single-Arm Machine Rows5 Sets of 12-15 Reps
Machine Low Rows4 Sets of 10-12 Reps

Wednesday: Legs Workout

Smith Machine Squats4 Sets of 8-12 Reps
Leg Extensions4 Sets of 10-12 Reps
Seated Leg Curls4 Sets of 8-12 Reps
Leg Press5 Sets of 8-15 Reps
Romanian Deadlifts4 Sets of 10-12 Reps
Seated Calf Raises5 Sets of 15-20 Reps
Continue Reading Below

Thursday: Shoulders Workout

Behind the Neck Barbell Overhead Press4 Sets of 12-15 Reps
Dumbbell Overhead Press4 Sets of 10-12 Reps
Lateral Raises4 Sets of 12-15 Reps
Front Raises with Chains4 Sets of 12-15 Reps
Bent-Over Reverse Dumbbell Flys4 Sets of 12-15 Reps

Friday: Arms Workout

joey swoll arm workout
via joey sergo instagram
EZ-Bar Preacher Curls3 Sets of 10-12 Reps
Overhead Dumbbell Triceps Extensions3 Sets of 8-12 Reps
Barbell Curls3 Sets of 10-12 Reps
Tricep Pushdowns3 Sets of 8-12 Reps
Rope Hammer Curls3 Sets of 8-12 Reps
Bench Dips3 Sets of AMRAP (As Many Reps As Possible)
Single-Arm Tricep Extensions3 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.

Continue Reading Below

Leave a Comment

Your email address will not be published. Required fields are marked *