Joey Gloor

Joey Gloor Diet and Workout

The Joey Gloor diet has 5 meals of the day that contains high carbs and protein and low fat. He always eats organic and clean food. He also said that he is an ectomorph. Hard training keeps him lean. Let’s have a look at Joey Gloor workout plan and diet plan.

Who is Joey Gloor?

Joey Gloor is an American fitness model and also a bodybuilder. Joey’s real name is Joseph Gloor. He was born and raised in Sugar Grove, Illinois.

  • Nationality: American
  • Profession: Professional Bodybuilder and Fitness Model
  • Date-of-Birth: Will Get Soon

Joey was featured by many brands on the magazine’s cover. He is very famous because he is also a trainer at MTV. Joey is a personal trainer for many celebrities.

He said that he practiced for 14 years and also added that he added that he used to wake up early at 4:30 AM. Let’s see a detailed look at Joey’s diet and workout.

If we want to have a good physique body then we need to concentrate on our diet and workout. He follows his diet plan and workout very strictly. We have to avoid processed foods from our diet and only focus on fresh and clean foods.

If you want to have a healthy body then you have to control the food that you eat. That means you have to eat healthy food that gives your body healthy macronutrients like protein, carbs, and fats. You need to maintain the balance between them.

Also Read: Austin Dunham Diet and Workout

Joey Gloor Diet

joey gloor diet


If we think about diet, all our body health depends on what type of diet we prefer to our body like you need to take care of calories in the diet and many factors like, What should you need to eat? You must need to know that eating and sleeping is the most important factor in muscle building.

  • Meal 1: Oats, whey
  • Meal 2: (post-workout) White bread whey
  • Meal 3: Chicken, kettle chips, and mash potato
  • Meal 4: Hamburger and (olive oil baked)sweet potato fries
  • Meal 5: Casein and Apple with peanut butter

He always say about training that you have to train your body hard to achieve the fully six-packed body. Hard training keeps him lean.

He always suggests that if you want to have shredded abs and packs then you have to cut burgers, sweet potato fries, whole-wheat pancakes from your diet.

Joey Gloor Workout

Before starting the workout routine or training routine, make sure you stay hydrated during workouts by drinking water or energy drinks.

And don’t forget to warm-up exercising and make sure to cool down by stretching your muscles out, because It helps you to do an injury-free workout or exercise.

Workout Split

  • Monday: Calves, Hams workout
  • Tuesday: Back, Traps workout
  • Wednesday: Chest workout
  • Thursday: Rest workout
  • Friday: Calves, Quads workout
  • Saturday: Delts workout
  • Sunday: Arms workout

The reps ranges for all workout is nearly about (12-6 reps)

Calves & Hamstring Workout

  • 3 sets: Donkey Raises
  • 2 sets: Standing
  • 1 set: Seated
  • 3 sets: Lying Leg Curl
  • 3 sets: Stiff Leg Deadlifts
  • 2 sets: Seated Leg Curl
  • 1 set: One Leg Curl

Traps & Back Workout

  • 3 sets: Dumbbell Shrug
  • 3 sets: Smith Behind-back Shrug
  • 3 sets: Chins
  • 3 sets: Bent rows
  • 2 sets: One arm Rows
  • 1 set: Cable Row

Chest Workout

  • 3 sets: Incline Dumbbell Press
  • 3 sets: Plate-loading Incline
  • 3 sets: Selectorized flat press
  • 3 sets: Incline Dumbbell Fly
  • 2 sets: Cable Fly
  • 1 set: Dip

Quads & Calves Workout

  • 3 sets: Squats
  • 3 sets: Leg Press
  • 2 sets: Walking Lunge
  • 1 set: Extension

Delts Workout

  • 3 sets: Smith Machine Press
  • 3 sets: Lateral Raises
  • 3 sets: Reverse Fly
  • 2 sets: Rear Delt kickbacks
  • 1 set: Cable Upright Row

Arms Workout

  • 3 sets: Barbell Curl
  • 3 sets: Cable Press-down
  • 3 sets: D-bell Preacher Curl
  • 3 sets: Machine Dips
  • 2 sets: Iso-Curl
  • 2 sets: D-bell Behind Neck Ext
  • 2 sets: D-bell Hammer Curl
  • 2 sets: D-bell Kickback
  • 1 set: Cable Curl
  • 1 set: Reverse dips


It’s not easy to become like him overnight. But it took him a lot of years of struggle to get physiques like he has today. We can evaluate after taking a look at Joey Gloor diet and Joey Gloor workout that If we want to be like him then we need to work hard for it and his daily routine inspire us and motivate us to get a healthy body.

Leave a Reply