Simeon Panda’s Workout Routine

Simeon Panda epitomizes the saying that hard work and perseverance lead to success. As one of today’s most accomplished figures in professional bodybuilding, Simeon began lifting weights at the age of sixteen.

His love for weight training evolved into a profound passion, propelling him into a prominent figure within the fitness and bodybuilding community. 

Prior to delving into bodybuilding, Simeon Panda possessed a lean physique, shaped by his active participation in sports such as rugby. He aspired to bulk up and made certain modifications in his lifestyle to achieve his desired physique.

With consistent training and a disciplined lifestyle, he was able to put on decent muscle mass on his 6’1″ tall frame that made him look nothing less than a superhero. He credits all his achievements to his hard work. He says,

“Though some may be able to throw a stone up a hill I am prepared to push a boulder up a mountain lest I do not try.”

In 2013, Simeon Panda clinched victory at the European Championships, securing his Musclemania Pro Status. Presently, he frequently serves as a judge in bodybuilding competitions worldwide, alongside his thriving ventures as a fitness entrepreneur and natural bodybuilder.  

This workout guide provides an in-depth look into Simeon Panda’s workout routine, offering detailed insights for achieving your fitness goals.

Decoding Simeon Panda’s Training Seccrets

With years of dedication to the fitness industry, Simeon Panda has amassed a wealth of elite-level experience in both fitness and bodybuilding.

The cornerstone of Simeon’s workout regimen revolves around lifting heavier weights. His impressive physique is a testament to his consistent and rigorous training with heavy weights. Additionally, he emphasizes the importance of mental fortitude in enduring the intense demands of brutual training sessions.

In his own words,

“I say mentally because nothing gives me the same buzz as moving a tremendous amount of weight.”

Simeon Panda staunchly believes in the principle that muscles grow when they are subjected to stress and tension. By inducing this stress, the body initiates the repair process, fostering muscle growth and strength gains.

Simeon Panda firmly advocates for progressive overload, asserting that the body adapts to even the most challenging training programs over time.

He recommends incorporating weekly changes into the workout routine. This strategy helps to prevent training monotony while also reducing the risk of hitting a plateau in progress.

Simeon Panda Workout Routine

Simeon Panda initiates his workout routine with a warm-up set, gradually increasing the weights as he advances through his exercises. A notable feature of his plan is his preference for reducing the weight in the final set, a technique known as pyramiding. This approach helps refine his form while also providing a pump after completing a heavy set. In his own words,

“I normally do a warm-up set then go straight into lifting heavy. This has been the most effective way for me to pack on size.”

Simeon Panda’s 5-day-a-week training program is characterized by a high-volume approach, dedicating each session to training a specific muscle group once a week. His routine comprises a small number of exercises in each training session, all performed with a higher volume to maximize muscle hypertrophy..

Monday – Chest

• Flat Bench Press (either with dumbbells or a barbell): 8 sets of 20-1 reps
• Incline Bench Press (either with dumbbells or a barbell): 8 sets of 20-1 reps
• Low Cable Flys: 6 sets of 20-6 reps
• High Cable Flys: 6 sets of 20-6 reps

Tuesday – Legs

• Leg Extensions: 3 sets of 20 reps
• Squats: 8 sets of 10-4 reps
• Leg Press: 8 sets of 12-15 reps
• Lying Leg Curls: 8 sets of 20-6 reps
• Calf Presses: 4 sets of 20 reps
• Donkey Calf Raises: 4 sets of 20 reps

Wednesday – Back

• Bent Over Rows: 8 sets of 20-6 reps
• Lat Pulldowns: 8 sets of 20-6 reps
• Seated Rows: 8 sets of 20-6 reps
• Single Arm Rows: 6 sets of 10-6 reps

Thursday – Shoulders

• Shoulder Press: 8 sets of 20-6 reps
• Dumbbell Lateral 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

• Close Grip Bench Press: 8 sets of 20-6 reps
• Preacher Curls: 8 sets of 20-6 reps
• Triceps Push Downs: 8 sets of 20-6 reps
• Hammer Curls: 8 sets of 20-6 reps

Saturday – Rest

Sunday – Rest

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Important Points

Now that you’re familiar with his bodybuilding program, here are some key points that Simeon Panda incorporates into his workouts and suggests you do the same. Let’s have a look at them.

• To reduce the risk of injury, it’s crucial to warm up your joints before lifting heavier weights. This prepares the joints and muscles for the stress they’ll encounter during the workout.
• He recommends lifting heavier weights, particularly for larger muscle groups such as the back, chest, and legs.
• Simeon Panda believes that incorporating exercises using both free weights and machines is essential in a beginner workout program. This approach aids in developing an individual’s overall strength potential.
• He suggests the beginners to ignore the intensity techniques (like drop sets, burn-out sets, giant sets, supersets, cluster sets, forced reps, pre-exhaust, rest-pause, etc.) in their training programs till the time they graduate to intermediate level. These techniques require a lot of recovery time and demand a certain level of muscle maturity. They are a complete no-no for newbies as these techniques may easily wear them out.

How Long Has Simeon Panda Been Working Out?

Simeon Panda had started his lifting and bodybuilding journey at the age of 16 years. 

Wrapping Up

Simeon Panda advises all the beginner and young lifters to stick to a particular training plan for at least a period of three months. It provides the body sufficient time to adapt and grow.

Making frequent changes in workout plans and exercise selection will lead you nowhere. You can either choose an old-school full body workout program or a conventional upper lower split or a push-pull-leg split, but make sure to follow it at least for three months. These three months might look excessively cumbersome but you need to be patient.

Lastly, Simeon emphasizes the importance of consistency and dedication to your workout plan. These qualities serve as the catalyst for achieving the results you aspire to attain.

And that’s it. We hope this workout guide has inspired you to break a sweat on your journey toward your dream physique. Now, it’s time to take action and achieve the results you’ve always desired.