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Joey Swoll Workout Routine



Joey Swoll's Workout Routine & Diet

What does Joey Swoll’s workout routine look like? 

Joey Swoll is a renowned American fitness model bodybuilder who has gained a lot of fame over the past few years. Swoll has been featured in different magazines and has won many hearts of his admirers. 

Swoll has been able to build a large fanbase on social media and he has also written a fitness book which is titles ‘Train Harder Than Me’. 

Within this article, we’ll discuss Joey Swoll’s workout routine, diet, and supplements: 


Current Stats 

  • Height: 167.5 cm – 5’6″
  • Weight: 88.5 – 93 kg – 205 – 215 pounds
  • Age: 37 years old 
  • Birthday: 11th of January, 1983 
  • Accolades: Co-founder of a supplement company


Workout Principles

Joey Swoll engages his exercises by performing flat bench, cable flies, pull-ups, and front barbell squats.

His squad routine includes pull-ups barbell squats and this exercise has helped him gained an incredible muscle mass. He performs his training at least 3 times a day. 


Joey Swoll’s Workout Routine

Joey Swoll enjoys weightlifting and he mostly focuses on doing a workout that he feels happy doing. When he walks to the gym he feels good and feels even better when he leaves. 

When it comes to his diet, he doesn’t consume sugar. However, he likes to consume healthy fats such as almond butter, nuts, olive oil, and peanut butter. 

Here is Joey Swoll’s workout routine: 


Chest Workout

On this chest routine, Joey Swoll hits 5 different exercises with an average of 5 sets and 10 reps.

Here is Joey Swoll’s chest routine: 

1. Standing chest fly (5 sets, 10-15 reps)

2. Chest press machine (5 sets, 10-15 reps)

3. Seated chest fly (5 sets, 10-15 reps)

4. Pec deck machine (5 sets, 8-12 reps)

5. Incline dumbbell fly (5 sets, 8-12 reps) 


Back Workout

On this back routine, Swoll performs 5 different exercises.

Here is Joey Swoll’s back routine: 

1. Lat pulldown (5 sets, 8-12 reps)

2. Rope pulldown (4 sets, 8-12 reps)

3. Low machine row (4 sets, 8-12 reps)

4. Single-arm machine row (5 sets, 8-15 reps)

5. Close grip cable row (5 sets, 8-15 reps)


Shoulder Workout

On this shoulder routine, he hits 5 different exercises with an average of 4 sets and 12 reps. 

Here is Joey Swoll’s shoulder routine: 

1. Dumbbell shoulder press (4 sets, 12 reps)

2. Lateral dumbbell raises (4 sets, 12 reps)

3. Reverse dumbbell fly (4 sets, 12-15 reps)

4. Behind-the-neck barbell shoulder press (4 sets, 12-15 reps)

5. Front delt raise with chains (3-4 sets, 12-15 reps) 


Leg Workout

Joey Swoll’s hits this leg routine by doing a total of 6 exercises. 

Here is Joey Swoll’s leg routine: 

1. Seated leg curl (4 sets, 8-12 reps)

2. Seated leg Extension (4 sets, 8-12 reps)

3. Leg press (5 sets, 8-15 reps)

4. Smith machine squat (4 sets, 8-12 reps)

5. Dumbbell stiff leg deadlift (4 sets, 8-12 reps)

6. Seated calf raise (5 sets, 15-20 reps)


Arm Workout

On this arm routine, he performs 7 different exercises with an average of 3 sets and 8 reps.

Here is Joey Swoll’s arm routine:

1. EZ bar preacher curl (3 sets, 8-12 reps)

2. Dumbbell overhead triceps press (3 sets, 8-12 reps)

3. Triceps rope pushdown (3 sets, 8-12 reps)

4. Standing barbell curl (3 sets, 10 reps)

5. Bodyweight dip (3 sets to failure)

6. Single-arm triceps extension (3 sets, 8-12 reps)

7. Cable curl with rope attachment (3 sets, 8-12 reps) 


Joey Swoll’s Diet 

Joey Swoll stays away from sugar and he believes that sugar is very detrimental.

Before he enters the gym he recommends people to eat food that includes high glycemic index food. 

Here is Joey Swoll’s diet: 


1. Breakfast 

  • Pancakes


2. Snack 

  • Protein Shake


3. Lunch 

  • Lean Meat 
  • Brown Rice 


4. Snack 

  • Protein Shake 


5. Dinner 

  • Beef 
  • Salad 



Joey Swoll uses the following supplements to help fuel his gains:



Joey Swoll was often bullied when he was in college and he barely had any friends to count on.

Swoll discovered bodybuilding during this time which helped him deal with all of his anger, stress, and frustration.

After years of hard work his body transformed into an impressive physique and today, he is a successful full-time fitness model and bodybuilder. 

What do you think about Joey Swoll’s workout routine and diet? Leave a comment below. 

Dan Western is the owner of Jacked Gorilla. Dan has 8+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, tried and tested hundreds of different supplements, and also experimented with his own formulas. Right now he's working on launching his own supplement company. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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