Workout Routines
Simeon Panda Workout Routine
Simeon Panda is an English professional bodybuilder, who currently competes in Muscle Mania. Simeon has been lifting weights since he was 11 years old, and his transformation over the years is incredible.
Right now, Panda is one of the most popular figures in bodybuilding; with millions of followers on social media.
Within this article, we’ll discuss Simeon Panda’s workout routine and diet, as well as the different supplements he takes.
Current Stats
Height: 6’1 | 185.5cm
Weight: 225lbs | 102.1kg
Age: 31 years old
Birthday: 28th of May, 1986
Owner: SP Aesthetics Sportswear
Birthplace: London, England
Accolades: MuscleMania Pro, European Championship Winner 2013
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Workout Principles
Within Simeon’s routines, he normally focuses on incorporating just 4 exercises. Yet he hits each exercise for a total of 8 sets. Panda has a 5-day split routine, with his rest days taking place on the weekends.
When it comes to diet, Simeon has a strict and clean diet; which allows him to stay lean all year round, with a body-fat percentage of 5%. But we’ll talk about that more later on in the article.
Recommended Supplement Stack
Simeon Panda’s Workout Routine
Simeon Panda’s workout routines normally consist of just 4 exercises; which is maybe unusual for a regular bodybuilder. If you look at the routines below, he focuses on hitting 8 sets of each exercise.
The only day that bucks the trend is leg day, where he adds extra exercises to incorporate calves within the routine.
Here is Simeon Panda’s workout routine:
Monday: Chest
Once again, Monday is ‘National Chest Day’, and Simeon Panda follows the trend. Within this workout routine, Simeon performs just four exercises, but for a total of 8 sets each.
Here is Simeon Panda’s chest routine:
- Bench Press (8 Sets)
- Incline Press (8 Sets)
- Low Cable Fly’s (6 Sets)
- High Cable Fly’s (6 Sets)
Tuesday: Legs
On Tuesday, Simeon Panda targets legs, focusing primarily on push and pull exercises. Ie. Presses, curls, extensions. There are 6 different exercises within Simeon Panda’s leg workout routine.
Here is Simeon Panda’s leg routine:
- Leg Extensions (3 Sets of 20 Reps)
- Squats (8 Sets of 10-4 Reps)
- Leg Press (8 Sets of 12-15 Reps)
- Lying Leg Curl (8 Sets of 20-6 Reps)
- Calve Presses (4 Sets of 20 Reps)
- Donkey Calve Raises (4 Sets of 20 Reps)
Wednesday: Back
On Wednesday, Simeon Panda performs a back workout routine, focusing on 4 major exercises. The 1st set of the exercise is normally performed to around 20 reps, and gradually gets lowered to 6 reps on the last set.
Here is Simeon Panda’s back routine:
- Bent Over Rows (8 Sets of 20-6 Reps)
- Lat Pull Down (8 Sets of 20-6 Reps)
- Seated Row (8 Sets of 20-6 Reps)
- Single Arm Row (6 Sets of 10-6 Reps)
Thursday: Shoulders
On Thursday, Simeon Panda hits a shoulder routine for 4 exercises which target each part of the muscle group. Each exercise is performed for 8 sets, beginning with 20 reps on the first set, and dropping gradually to 6 reps on the last.
Here is Simeon Panda’s shoulder routine:
- Shoulder Press (8 Sets of 20-6 Reps)
- Dumbbell Lat Raises (8 Sets of 20-6 Reps)
- Front Raises (8 Sets of 20-6 Reps)
- Barbell Shrugs (8 Sets of 20-6 Reps)
Friday: Arms
On Friday, Simeon Panda performs an arm routine, again with 4 exercises, as per usual. These exercises alternate between focusing on the biceps and the triceps. For example, his first exercise hits the triceps; his 2nd the biceps, and this is repeated.
Here is Simeon Panda’s arms routine:
- Close Grip Bench Press (8 Sets of 20-6 Reps)
- Preacher Curls (8 Sets of 20-6 Reps)
- Push Downs (8 Sets of 20-6 Reps)
- Hammer Curls (8 Sets of 20-6 Reps)
Saturday & Sunday: Rest
Both Saturday and Sunday are Panda’s rest days. Time to relax, let your body recover, eat well, and get ready to hit it again on Monday.
Simeon Panda’s Diet
Now that we’ve covered Simeon Panda’s workout routine, let’s move onto his diet. As I mentioned above, Simeon stays lean all year round, and he’s not a big fan of the old-school bulking and cutting methods.
So, given that this is the case, let’s take a look at Simeon Panda’s diet, and the supplements he takes daily to help get the most out of his workouts.
Unfortunately, there’s not a lot of info available on portion sizes, which is annoying. However, hopefully, this gives you a little bit of enlightenment on the foods Simeon consumes regularly.
Here is Simeon Panda’s diet:
Meal 1:
- Oats
- Banana
- Almonds
Meal 2:
- Rice Cakes
- Cottage Cheese
Meal 3:
- Wholegrain Rice
- Chicken Breast
- Mixed Vegetables
Meal 4:
- Wholegrain Rice
- Chicken Breast
- Mixed Vegetables
Meal 5:
- Wholegrain Rice
- Chicken Breast
- Mixed Vegetables
Meal 6:
- 8 Egg Whites
- Smoked Salmon
Meal 7:
- Mackerel
- Mixed Vegetables
Supplements & Recommendations
Simeon Panda uses the following supplements to help fuel his gains:
- BCAA’s
- L Glutamine
- Cod Liver Oil
- Creatine Monohydrate
- Impact Whey Isolate
- Pre-Workout
- HMB
- Arginine Alpha-Ketoglutarate
Whilst we don’t know the exact brand of supplements Simeon Panda uses, we have some recommendations based on what he takes. These are the top picks from each category, featured on our ranked supplement lists:
Summary
Simeon Panda is one of the most popular individuals in bodybuilding, and hopefully, this article gives you a little more insight into Simeon Panda’s workout routine and diet.
If you enjoyed this routine, check out some of our other bodybuilder workout routines:
- Mike O’Hearn Workout Routine
- Brandon Carter Workout Routine
- Thor Bjornsson Workout Routine
- Markus Ruhl Workout Routine
- Obi Vincent Workout Routine
- CT Fletcher Workout Routine
- Chris Bumstead Workout Routine
- Rich Piana Workout Routine
- Greg Doucette Workout Routine
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