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

Workout Principles

Within Simeon’s exercises, he normally focuses on incorporating just four physical activities. Yet he hits each workout for a complete of 8 sets. Panda has a 5-day split routine, together with his relaxation days taking place at 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.

Simeon Panda’s Workout Routine

Simeon Panda’s workout routines normally consist of just four exercises; which is maybe unusual for an ordinary 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 more physical activities to incorporate calves within the routine.

Here is Simeon Panda’s workout routine:

Monday: Chest

Simeon Panda Workout Routine – Chest

Once again, Monday is ‘National Chest Day’, and Simeon Panda follows the trend. Within this workout routine, Simeon performs just 4 physical activities, however for completion of 8 sets every.

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

Simeon Panda Workout Routine – Legs

On Tuesday, Simeon Panda targets legs, focusing primarily on push and pull physical activities. 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)

Calf Presses (4 Sets of 20 Reps)

Donkey Calf Raises (4 Sets of 20 Reps)

 Wednesday: Back

Simeon Panda Workout Routine – Back

On Wednesday, Simeon Panda plays a back workout routine, focusing on four major exercises. The 1st set of the workout is usually achieved to around 20 reps, and step by step receives reduced to 6 reps on the final set.

Here is Simeon Panda’s back routine:

Bent Over Rows (8 Sets of 20-6 Reps)

Lat PullDown (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

Simeon Panda Workout Routine – Shoulders

On Thursday, Simeon Panda hits a shoulder routine for 4 exercises which goal each part of the muscle group. Each workout is performed for 8 sets, beginning with 20 reps on the first set, and dropping gradually to 6 reps on the final.

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

Simeon Panda Workout Routine – Arms

On Friday, Simeon Panda plays an arm routine, again with 4 exercises, as per usual. These exercises alternate 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 relaxation days. Time to relax, allow your body to 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, allow’s move onto his diet. As I stated above, Simeon stays lean all year round, and he’s not a huge fan of the old school bulking and cutting methods.

So, given that this is the case, allow’s take a look at Simeon Panda’s diet, and the supplements he takes each day to help get the most out of his workouts.

Unfortunately, there’s not a lot of data available on portion sizes, which is annoying. However, hopefully, this gives you a little bit of enlightenment to the meals 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

Simeon Panda uses the following supplements to assist gas his gains:

BCAA’s

L Glutamine

Cod Liver Oil

Creatine Monohydrate

Impact Whey Isolate

HMB

Arginine Alpha-Ketoglutarate

Summary

Simeon Panda is one of the most popular people in bodybuilding, and hopefully, this article gives you a bit more insight into Simeon Panda’s workout routine and diet.