Joey Swoll | Bio, Net Worth, Quotes, Diet and Training

Written by James C., M.S.(C), PT

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With a phenomenally shredded physique and glutes that show he never misses leg day—Joey Swoll has amassed an immense Instagram following.

He co-founded a supplement company, became a published author and continues to provide training tips and inspiration on social media. Joey Swoll seems to have it all.

Yet, his outward exuberance hides a past that includes incredible insecurities and alarming mental bullying.

Here’s the insane truth behind this bodybuilding icon.

Joey Swoll Wiki

To kick-off, take a quick look at the Joey Swoll wiki:

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Name:                        Joey Swoll (previously Joey Sergo).

Age:                           40.

Date of birth:            11th January 1983.

Height:                      5 feet 6 inches (167 cm).

Weight:                      215 pounds (97.5 kg).

Instagram:                joeyswoll

Profession:              Bodybuilder, fitness model, author and social media


Nationality:               American.

Nickname:                Joey “Swoll.”

About Joey Swoll

About Joey Swoll

Joey Sergo (Swoll) was born in America in 1983 and spent most of his early childhood just outside Chicago.

Growing up, he always had a competitive streak and participated in many sports. One of his favorites included football—winning numerous championships with his high school team. When he left to go to college, Swoll thought he would be equally successful.

Unfortunately, he was wrong.

Going to college in a different city meant being further away from his family.

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What’s more, Swoll knew no one—he was afraid and alone.

Additionally, Joey Swoll was becoming depressed—his first academic semester was more difficult than he imagined, and he was struggling for money.

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Even worse, he was being persecuted by other students for his small frame and height.

Joey Swoll knew that showing the bullies his emotions would further the taunts. He tried to keep them in check, even when all he felt was anger.

He contemplated going home—but thought it would make him look “weak.”

Moving to an apartment next to a gym—he resolved to make a difference to his physique. The facilities not only helped him relieve stress, but also the anger and frustration that he kept inside.

He says:

“The gym is my therapy. It’s just me, my music, and the iron. Fuck the rest. You can’t touch me here.”

After realizing that he wanted to take his training to the next level, Swoll became a contestant in bodybuilding competitions, making his name in the industry. Slowly his credibility built, gaining him an immense social media following.

Joey Swoll became an avid fighter against abuse and bullying—starting the campaign—Flex your Heart. It helps young children rise up against their bullies and become stronger—both mentally and physically.

Today, Joey Swoll is in a long-term relationship with fellow fitness coach Crystal Reneau.

Besides his relationship, he focuses on his weight training and advice, entrepreneurial interests, non-profit organizations and more recently becoming an author with the book, Train Harder Than Me.

Joey Swoll Workout Program

Joey Swoll Workout Program

Joey Swoll realized overtraining is counterproductive.

Instead, he recommends working out for just one hour a day—feeling that short, intense sessions with limited rest periods between can build the ultimate physique.

The Joey Swoll workout program means he trains six times per week minimum—although he understands gym novices may struggle with this volume. He also indicates that he doesn’t have a specific routine—rather working on whichever of his muscle groups need the most attention.

Let’s take a look at typical Joey Swoll workouts:


  1. Barbell row (bent over)                    5 sets              12-4 reps (drop 2 per set)
  2. Wide-grip pull up                             5 sets              8-10 reps
  3. Single arm dumbbell row               6 sets              12 reps
  4. Underhand cable pulldowns         4 sets              10-12 reps
  5. Seated cable rows                           4 sets              10-12 rep

Here’s some back training with Joey Swoll:


  1. Barbell bench press                        3 sets              8 reps
  2. Dumbbell flyes (inclined)               3 sets              10-12 reps
  3. Leverage decline chest press        3 sets              10 reps
  4. Pushups                                            3 sets              To failure

Take a look at this chest workout with the main man:


  1. Barbell curl                                        4 sets              12-6 reps (drop 2 per set)
  2. Tricep pushdown-rope                    4 sets              12-15 reps
  3. Preacher curl                                                4 sets              10 reps (with EZ bar)
  4. EZ-Bar skullcrusher                        4 sets              10-8-8-8 reps
  5. Overhead cable curl                                    4 sets              15 reps

A massive arm workout with Joey:


  1. Seated military barbell press          4 sets              8-12 reps
  2. Side lateral raise                              3 sets              10-12 reps
  3. Front cable raise                              3 sets              10-12 reps
  4. Upright cable row                             3 sets              10-12 reps
  5. Reverse machine flyes                   3 sets              10-12 reps

Joey Swoll showing you the ten best shoulder exercises:


  1. Barbell squat                                    4 sets              6-8, 6-8, 8-10, 8-10
  2. Leg press                                           4 sets              8-10, 8-10, 10-12, 10-12 reps
  3. Romanian deadlift                           3 sets              8-10-12 reps
  4. Leg lying curls                                  3 sets              8-10-12 reps
  5. Dumbbell walking lunge                3 sets              10-12-14 steps per side

Here’s Joey Swoll showing you he doesn’t miss leg day:

Saturday—Any of the Above

Use this day to concentrate on areas that need more attention.

Sunday—Rest Day

Relax or do some light cardio.

Joey Swoll Diet and Meal Plan

Joey Swoll Diet and Meal Plan

Joey Swoll tends to stick to lean meat with rice and vegetables. Once a week, he allows himself to have a cheat meal ranging from pancakes to burgers.

Like many bodybuilders, Joey Swoll eats up to six balanced meals a day. He explains that it doesn’t matter whether you eat three or six meals—as long as your body is getting the right nutrition.

Post-workout, Joey Swoll recommends high-glycemic foods to boost the muscle-building hormone insulin.1

Here’s a typical example of a day in Joey Swoll’s diet:

Meal #1

  • 12 ounces of egg whites (scrambled).
  • Two cups of spinach.
  • Two slices of Ezekiel bread.
  • Two tablespoons of almond butter.
  • One glass of orange juice.

Meal #2

  • One cup of white rice.
  • Eight ounces of tuna.

Meal #3

  • Eight ounces of chicken.
  • One cup of white rice.
  • Quarter cup of black beans.

Meal #4

  • One cup of white rice.
  • One cup of broccoli.
  • Eight ounces of salmon.

Meal #5

  • One cup of white rice.
  • Eight ounces of chicken.
  • Mixed peppers and onions.

Meal #6

  • Two slices of Ezekiel bread.
  • One cup of salad.
  • Protein shake.

Joey Swoll likes to post photos on his Instagram account of his cheat day meals.

Here’s Joey Swoll in the kitchen talking about diet, nutrition and training:

Is Joey Swoll on Steroids

Is Joey Swoll on Steroids?

There has been a massive debate whether Joey Swoll is all “natural” or has been using steroids. He promotes the supplements Shredz and Ryse—but is he on anything else?

Joey Swoll has never claimed to take steroids nor denied juicing.

However, I would suggest it would be stretching credibility to believe he’s completely natty. Bulk like that, especially in the traps and lats, is virtually impossible to achieve with a few protein scoops.

Joey Swoll Before and After Transformation

Growing up, Joey Swoll was seriously into sports, and because of that, he always had a moderately toned body.

Joey Swoll’s growth took years of determination and hard work in the gym. This is how Joey Swoll looked in 2000 compared to how he appeared 14 years later with eight years of training.

Joey Swoll Before and After Transformation

Joey Swoll Supplements

Joey Swoll utilizes supplements such as fish oil, calcium and multi-minerals. Before workouts, he also says that caffeine helps boost his stamina.


Joey Swoll worked with Shredz for over five and a half years—being the face of the brand before he resigned in 2017.

This exposure vastly increased his Instagram following.

Ryse Supplements

In late 2017, Joey Swoll co-founded the Ryse Supplements company.

Joey Swoll functions mainly as an ambassador for Ryse with various photos on Instagram of him posing with the product.

He reportedly uses these enhancers along with his other, apparently “natural” supplements, to help him build the ultimate physique.

Joey Swoll Quotes Motivation and Inspiration

Joey Swoll Quotes: Motivation and Inspiration

“My favorite place to be on a Friday night, an empty gym all to myself. It doesn’t get better than that.”

“It’s not how much you lift. It’s how well you lift it.“

“Keep fighting, stay hungry and take on the world one rep at a time.”

Joey Swoll Frequently Asked Questions

Joey Swoll Frequently Asked Questions

“Where Can I Find Joey Swoll on Social Media?”

As an influencer and brand ambassador, he is highly active on social media.

He has a Joey Swoll Instagram account with over 2.1 million followers. Joey Swoll is also on Twitter and Facebook.

“How Old Is Joey Swoll?”

The Joey Swoll age is 36 years old. He was born in 1983.

“Who Is Joey Swoll?”

Joey Swoll is a bodybuilder, influencer, brand ambassador, fitness model, author and businessman.

“What Is Joey Swolls Real Name?”

The Joey Swoll real name was originally Joey Sergo, but legally changed his last name to Swoll.

“How Tall Is Joey Swoll?”

Are you’re wondering how tall is joey Swoll? The Joey Swoll height is 5 feet 6 inches (167 cm).

“How Much Is Joey Swoll Worth?”

The Joey Swoll net worth is $4 million.

“Where Does Joey Swoll Live?”

Joey Swoll lives in Chicago.

“Why Did Joey Swoll Leave Shredz?”

Joey Swoll left Shredz to start his own brand to focus on sharing a passion for fitness.

Joey Swoll Summary

Joey Swoll isn’t your typical bodybuilder.

Instead of focusing on competing, he strives to help others and remind them that they are able to attain greatness. He says, for him, it’s not about achieving medals, it’s for himself.

He’s an advocate for fighting against bullying and promotes campaigns to raise awareness of the prejudicial issues that people face.

Joey Swoll shows that pain, isolation and fear can be turned into success, altruism and strength—mental and physical.

He will never stop achieving.

As he said:

“The only person responsible for whether you make it is yourself. You and only you.”



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