See how Joey Swoll works out to get absolutely massive with a seriously impressive physique.
Joey Swoll is a bodybuilder and fitness influencer, known for his gym positivity videos encouraging everyone to respect other gym goers. Joey has an absolutely massive physique that many people envy. Since he began his transformation from a kid that was bullied to a shredded mass monster, he has since become a leader in the fitness industry and an inspiration for people everywhere.
For those of us seeking our own massive physique, it can definitely be challenging to find the right workouts. We often search through pages on the Internet to find the best exercises to perform as everyone with a keyboard and some sort of fitness brain claims to know the golden exercise to boost all your gains. But we need to be looking at bodybuilders and those in the fitness world with the bodies to prove it. They are living proof of what these workouts can do and it should be said they know what they’re talking about. Ignore the fake influencers and let the professionals take over from here.
Joey Swoll has since founded a supplement company and works as a social media persona and fitness model to better the lives of others around him. He’s on a mission to help people everywhere live healthier, more productive lives.
Our team at Generation Iron is going to break it down.
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Full Name: Joseph Sergio (a.k.a. Joey Swoll) | ||
| Weight | Height | Date Of Birth |
| 205-215 lbs. | 5’6’’ | 01/11/1983 |
| Profession | Era | Nationality |
| Bodybuilding, Fitness Model | 2010 | American |
Even with his training style constantly changing, Joey Swoll seeks to evolve as new research and new ways of working out become available. His programs are more of short sessions with high volume and low rest periods to yield the best results. Training frequently is key for it will help with the growth you want most and allow for that confidence boost you also seek.
By following Joey Swoll through the gym, we too can have a physique others will certainly envy.
Who is Joey Swoll?
Growing up, Joey Swoll was always active, participating in different sports and honing in on his competitive nature. As a smaller kid, in both height and weight, Swoll knew his path in athletics would be more challenging and once college rolled around, his felt insecure and was often bullied by upper classmen. Instead of going home for fear of failure, he started living in a cafeteria next to a local gym and would eventually find his passion.
Joey Swoll began lifting as a way to get his frustrations out but would eventually find he quite enjoyed it and found himself constantly trying to improve. He would spend all of his days training, preparing meals, and doing other fitness related activities and decided to pursue bodybuilding full time. As his social media popularity grew, he began to spread more messages of hope to others in need of fitness love and has since grown to be a leader in the fitness community.
Joey Swoll Tik Tok Videos
Joey Swoll has become very well known for his Tik Tok videos where he calls out unnecessary behavior in the gym and encourages others to “be better”. Joey call people out for doing things like filming someone with improper form, odd exercises, or women framing men as “gym creeps” the second the glance in their direction. Joey’s videos rack up hundreds of thousands, if not millions of views, and really do spread a positive message. He encourages people to either mind their own business, or be better and help others out that look like they need it.
Joey Swoll actually got “cancelled” in 2025 after the death of Hulk Hogan. This was because Joey had referred to Hulk Hogan as a legend and icon, and fans stated that Hogan had been a racist, meaning Swoll was a racist as well. However, Joey overcame this and apologized, pledging to continue on spreading positivity and kindness.
Joey Swoll Training Routine
Joey Swoll works out around six times per week and usually spends around an hour and half in the gym. The shorter sessions combine more high volume with lower rest periods to allow for the best results. With his great training plan and work ethic, Joey Swoll’s absolutely shredded physique is well-earned. While he doesn’t do too much cardio, it is always best to put some in for it can really help with all of your goals as well. Let’s take a look at some of Joey Swoll’s workouts.
Chest Workout
| Exercises | Sets | Reps |
| Standing Chest Fly | 3 | 10 |
| Chest Press Machine | 3 | 10 |
| Seated Chest Fly | 3 | 12 |
| Pec Deck Machine | 3 | 12 |
| Incline Dumbbell Fly | 3 | 8 |
Shoulder Workout
| Exercises | Sets | Reps |
| Dumbbell Shoulder Press | 3 | 8 |
| Lateral Dumbbell Raise | 3 | 10 |
| Reverse Dumbbell Fly | 3 | 10 |
| Behind-The-Neck Barbell Shoulder Press | 3 | 12 |
| Front Delt Raise with Chains | 3 | 8 |
Leg Workout
| Exercises | Sets | Reps |
| Seated Leg Curl | 3 | 10 |
| Seated Leg Extension | 3 | 12 |
| Leg Press | 3 | 8 |
| Smith Machine Squat | 3 | 12 |
| Dumbbell Stiff Leg Deadlift | 3 | 10 |
| Seated Calf Raise | 3 | 10 |
Back Workout
| Exercises | Sets | Reps |
| Lat Pulldown | 3 | 10 |
| Rope Pulldown | 3 | 10 |
| Low Machine Row | 3 | 12 |
| Single Arm Machine Row | 3 | 12 |
| Close Grip Cable Row | 3 | 8 |
Arm Workout
| Exercises | Sets | Reps |
| EZ Bar Preacher Curls | 3 | 10 |
| Dumbbell Overhead Triceps Press | 3 | 10 |
| Triceps Rope Pushdowns | 3 | 10 |
| Standing Barbell Curl | 3 | 12 |
| Bodyweight Dips | 3 | 15 |
| Single Arm Triceps Extension | 3 | 12 |
| Cable Curl with Rope | 3 | 10 |
Featured Supplements
While Joey Swoll uses his own choice of supplements, it is more than important to have your own supplementation included into your routine. Having a good supplement is vital for it can enhance all areas of your training and performance, as well as your overall health and wellness. During your workout, a great intra–workout BCAA can really help you push past fatigue and work to recover and rebuild those muscles. A solid protein powder after your workout is exactly what you need in order to boost recovery and muscle growth to allow for those serious gains to flow. On top of those, something like a fat burner or testosterone booster can help with your masculine health and performance as you seek that shredded aesthetic.
For workouts like Joey Swoll’s, a great pre–workout is exactly what you want and need to really capitalize on all your goals. This will offer great energy and provide for muscle pumps as you gear up for whatever workout comes your way. Transparent Labs PreSeries LEAN is the perfect supplement to help get you there.
Transparent Labs PreSeries LEAN
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Transparent Labs PreSeries LEAN is perfect for those looking to target stubborn belly fat while still maintaining that hard-earned lean muscle. For those looking to slim down and lose weight, look no further than this great pre-workout with quality ingredients at effective dosages.
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Wrap Up
These workouts from Joey Swoll will seriously give you a pump and allow you to see some serious size. Joey Swoll has a massive physique for all to envy and you can to. Give these workouts a try and really see what they can do for you as you seek to build that absolutely massive and shredded aesthetic. You won’t be disappointed by the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Joey Swoll Instagram
