The Simeon Panda Workout Routine | The Ultimate Guide!

Are you curious about the Simeon Panda workout routine?

Do you want to know Simeon Panda trains for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how to use the Simeon Panda workout routine to take your training to the next level!

Introduction

Part 1: Chest
Part 2: Back
Part 3: Shoulders
Part 4: Arms
Part 5: Legs

Simeon Panda is one of the biggest fitness influencers in the world today.

He is best known for his incredible physique, complete with a muscular upper body and shredded six-pack abs!

So how did Simeon Panda build his body? Is it a secret training routine, or does he just have great genetics?

Simeon Panda trains 5 days per week using a traditional bodybuilding bro split.

He trains each muscle group on a separate training day using anywhere from 4-6 exercises per body part. He says these high-volume workouts are the key to reaching your genetic potential!

Here is the exact training split that Simeon Panda uses to get bigger and stronger:

The Simeon Panda Training Split

Day 1: Chest
Day 2: Back
Day 3: Off
Day 4: Shoulders
Day 5: Arms
Day 6: Legs
Day 7: Off

As you can see, Simeon Panda trains each major muscle group on its own separate training day.

He likes to use a powerbuilding approach in most of his workouts. That means he trains heavy on his first 1-2 exercises, and then he performs some higher-rep pumping exercises to achieve that full, volumized look.

This is a great way to train if you are looking to build size and strength at the same time!

Now let’s look at the exact workouts that Simeon Panda used to build his incredible physique!

Part 1: Chest

Simeon Panda trains his chest on day 1 of his 5-day training split.

He believes the chest responds best to a mix of heavy low-rep sets and lighter high-rep sets, so he uses both in his training program.

Here is one of Simeon Panda’s world-class chest workouts that you can try. Check it out:

Simeon Panda Chest Workout #1

Exercise #1: Bench press, 4 sets of 8-12 reps
Exercise #2: Hammer strength incline press, 4 sets of 8-12 reps
Exercise #3: Cable crossover (high pulley), 4 sets of 8-12 reps
Exercise #4: Cable crossover (low pulley), 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

This is a perfect example of how Simeon Panda organizes his powerbuilding chest workouts.

He trains his chest with 4 exercises per workout, including 2 heavy compound exercises and 2 lighter isolation movements to train the chest through a full range of motion.

“It’s four core exercises, and I go hard on them, with different rep ranges, and lots of volume.”

Simeon started this workout with his favorite chest exercise: the bench press!

He worked up to over 4 plates per side and made it look easy!

“What we did on the bench, I would normally do 8 sets on there. Then I would do 8 sets on the incline bench press.

And the reason why, is because of my style, which is pyramiding, I want to get the strength sets in, which I need to warm up for.

But at the same time, I want to do some volume at the end. That’s when I’ll do some high reps or drop sets.”

After the heavy bench press, he performed some heavy machine incline presses, and then moved right onto his isolation exercises.

Simeon says there is a big difference between a bodybuilder getting ready for a competition, and a powerlifter training to be as strong as possible.

If you are training for hypertrophy, then that has to be your focus! Everything you do has to be centered around that one goal.

“When you’re training for a show, and your regular training, two different things.

If you’re training for a show, it’s all about development. That’s your focus! Strength is an afterthought.”

Here is another one of Simeon Panda’s high-volume chest workouts that you can try. Check it out:

Simeon Panda Chest Workout #2

Exercise #1: Flat dumbbell press, 4 sets of 4-8 reps
Exercise #2: 45 degree incline smith machine press, 4 sets of 8-12 reps
Exercise #3: Cable crossover, 4 sets of 8-12 reps
Exercise #4: 30 degree incline dumbbell scoop fly, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

For this routine Simeon Panda mixes things up and starts with the flat dumbbell press, rather than the flat bench press.

However, overall the workout is very similar.

He performs 2 heavy compound movements, followed by 2 lighter isolation exercises to really pump the chest full of blood.

“This is my regular session. High volume, quite basic, short, small amount of exercises. And me just banging out some heavy weight.”

Unlike a lot of bodybuilders, Simeon Panda likes to perform multiple heavy sets per exercise.

For example, on the flat dumbbell press, he will perform several warm up sets, and then perform 3-5 heavy working sets with his max weight!

Simeon believes performing multiple top sets is key for getting the most out of each exercise.

“You warm up, and then you kill it, and you kill it for as many sets as you can before moving onto the next exercise.”

After the heavy dumbbell press, he moves onto some high incline smith machine presses, and then his 2 isolation movements.

Simeon’s chest routine is always changing, but he almost always sticks to this same basic format for chest.

“Typically, that is what my workout looks like. That much volume, similar exercises.

Sometimes we hit bench press on the actual bench, and sometimes we use dumbbells.”

If you are looking for a great chest routine to shock your body into growth, then you can’t go wrong with the Simeon Panda chest routine!

Part 2: Back

Simeon Panda trains his back on day 2 of his 5-day training split.

He says that the back is a unique muscle group, and you don’t have to train quite as heavy as you do for your chest to stimulate gains.

Instead of going for all-out weight, he likes to perform 4-6 different exercises and really focus on the mind-muscle connection on each exercise.

Here is one of Simeon Panda’s back workouts that you can try. Check it out:

Simeon Panda Back Workout #1

Exercise #1: Chest supported row, 4 sets of 8-12 reps
Exercise #2: Hammer strength low row, 4 sets of 8-12 reps
Exercise #3: Lat pulldown (wide / overhand grip), 4 sets of 8-12 reps
Exercise #4: Crucifix cable pulldown, 4 sets of 8-12 reps
Exercise #5: Seated cable row (semi-supinated grip), 4 sets of 8-12 reps
Exercise #6: Rope cable pullover, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense back workout! Simeon Panda says that this is one of his “raw” back workouts.

He isn’t doing anything for the camera. Instead, he is showing you exactly how he trained his upper back when he was first building his physique!

“I didn’t build my physique from just, slow, controlled reps. It was raw workouts!

I’m going to bring you some of that today. It was from going ham on my workouts, and I’m going to bring you some of that today.”

For this workout, Simeon Panda uses different types of pulldowns, rows, and pullovers.

He doesn’t perform any heavy barbell rowing exercises like Ronnie Coleman used to do. Instead, he focuses on lower back friendly movements where he can focus on using his back to lift the weight.

“The lat pulldown is a compound movement, which means it works several muscles at once.

The latissimus dorsi is the primary muscle, while the biceps and forearm muscles act as helpers.

The rotator cuff muscles also assist as you pull the bar down.”

Here is another one of Simeon Panda’s back workouts that you can try. Check it out:

Simeon Panda Back Workout #2

Exercise #1: T-bar row, 4 sets of 8-12 reps
Exercise #2: Lat pulldown (wide / overhand grip), 4 sets of 8-12 reps
Exercise #3: Crucifix cable pulldown, 4 sets of 8-12 reps
Exercise #4: Rope cable pullover, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout! Simeon Panda starts this workout with an old-school exercise: the t-bar row!

He says he warmed up and then performed a total of 4 working sets, including a brutal drop set on the last attempt!

“We did 8 solid sets, finished up with a drop set, done! I like a lot of volume for the upper back.”

For the rest of the workout, Simeon focused on different types of pulldowns and pullovers.

He says building a huge upper back is all about getting strong on pulldowns and rows. If you can perform these 2 movements with perfect form, then you are on your way to a big, strong upper back!

“With back, it’s a combination for rows and pulldowns, rows and pulldowns, that’s all it is!

I always start with the heaviest, or most taxing exercise first, like a t-bar row or a deadlift.

There’s no way we could do our whole workout, and then move onto t-bar rows!”

This is great advice from Simeon Panda.

Some get their best results by starting the workout with their heaviest movement, while others prefer to do them at the end so it doesn’t impact the rest of their workout.

You have to experiment in the gym and find what works for you for building a big upper back!

Part 3: Shoulders

Simeon Panda says the shoulders are a unique muscle group that responds best to high-volume workouts with short rest periods.

Many other legendary bodybuilders like Dorian Yates and Ronnie Coleman would agree with this!

Simeon still performs some heavy overhead pressing movements for his shoulders. However, after that he moves onto different isolation exercises where his only goal is getting a huge shoulder pump!

Here is one of Simeon Panda’s high-volume shoulder workouts that you can try. Check it out:

Simeon Panda Shoulder Workout #1

Exercise #1: Barbell overhead press, 4 sets of 8-12 reps
Exercise #2: Hammer strength overhead press, 4 sets of 8-12 reps
Exercise #3: Dumbbell lateral raise, 4 sets of 8-12 reps
Exercise #4: Dumbbell front raise, 4 sets of 8-12 reps
Exercise #5: Machine row, 4 sets of 8-12 reps
Exercise #6: Barbell shrugs, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

Simeon Panda performs a total of 6 exercises for his shoulders, including 2 heavy pressing movements and 4 isolation exercises.

He says this combination works best for shoulders, as you get the benefit of heavy weights and high reps for maximum development!

“I like to do at least 2 presses when I train shoulders. It’s the same for chest – I like to do two presses, and then some flys.

It’s going to be the same for shoulders today – I’m going to do 2 presses, some isolation work, and then finish with some heavy shrugs for traps.”

Simeon says too many people ignore low reps or high reps in their shoulder workouts.

He believes that you have to use all rep ranges to maximize the size of your front, side, and rear delts!

“People always ask me, do you do high reps, or low reps for size?

I get the best of both worlds – I start with high reps, warm up, get heavy, do low reps, and then go back to high reps at the end.”

After the heavy overhead pressing movements, Simeon moves onto various isolation exercises for his side delts and upper traps.

The shoulders have many different insertion points, so it is very important that you use a wide variety of exercises in your shoulder routines.

“You gotta remember guys, when you’re hitting shoulders, hit every angle!

We start with the presses, and then you need to isolate.”

Here is another one of Simeon Panda’s high-volume shoulder workouts that you can try. Check it out:

Simeon Panda Shoulder Workout #2

Exercise #1: Standing dumbbell shoulder press, 4 sets of 8-12 reps
Exercise #2: Standing dumbbell lateral raise, 4 sets of 8-12 reps
Exercise #3: Straight arm plate rotations, 4 sets of 8-12 reps
Exercise #4: Cable face pull, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

For this routine, Simeon Panda performs a total of 4 shoulder exercises.

He performs 1 heavy overhead pressing movement, plus 3 isolation exercise to hit all 3 heads of the shoulder joint.

Simeon says that when you are performing a heavy compound movement, like the dumbbell overhead press, you have to warm up properly. If you just jump into your heaviest set, then you are asking for trouble!

“Prevent shoulder injuries and tweaks by properly warming up the shoulder joints before lifting.”

After the heavy overhead press, Simeon moves onto a variety of isolation exercises for his front and side delts.

Simeon says that he doesn’t always train his rear delts directly, as they are getting plenty of stimulation on his back day.

Besides, they aren’t a weak point for him, so why would he waste time directly training them?

“People always ask me, why don’t you hit the rear delts? I do, but you have to remember, it’s not every session!

I only have a certain amount of time in the gym, a certain amount of exercises that you can do, and I know that if I don’t hit it this week, next week I will.”

If you already have strong rear delts, then you may be able to get away with skipping them like Simeon Panda.

However, if your rear delts are lagging behind your front and side delts, then including at least a little direct rear delt work may be a good idea.

Part 4: Arms

Simeon Panda trains his arms one day per week using extremely high volume workouts.

He says the biceps and triceps respond best to high reps and short rest periods. In other words, he believes building big arms is all about training for the pump!

Here is one of Simeon Panda’s high-volume arm workouts that you can try. Check it out:

Simeon Panda Arm Workout #1

Superset #1

Exercise #1: Close grip chin up, 4 sets of 8-12 reps
Exercise #2: Incline diamond push up, 4 sets of 8-12 reps

Superset #2

Exercise #3: Close grip chin up, 4 sets of 8-12 reps
Exercise #4: Parallel bar dips, 4 sets of 8-12 reps

Superset #3

Exercise #5: Dumbbell hammer curl, 4 sets of 8-12 reps
Exercise #6: Dumbbell tricep kickbacks, 4 sets of 8-12 reps

Superset #4

Exercise #7: Rope pushdown, 4 sets of 8-12 reps
Exercise #8: Rope hammer curl, 4 sets of 8-12 reps

Superset #5

Exercise #9: One-arm cable pushdown, 4 sets of 8-12 reps
Exercise #10: Standing ez-bar curl, 4 sets of 8-12 reps

Superset #6

Exercise #11: Close grip bench press, 4 sets of 8-12 reps
Exercise #12: 45 degree spider hammer curl, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense arm workout!

For this routine, Simeon Panda performed a series of supersets.

He says that supersets are one of the fastest ways to increase the size of your biceps and triceps!

“I’m going to show you the fastest way to build your arms. It’s going to be supersets, biceps and triceps, and it’s going to be the most efficient exercises that you can use to build your arms.”

So what are supersets? Supersets are an advanced bodybuilding technique where you alternate back and forth between a set for your biceps, and a set for your triceps.

Once you perform 4 sets for each exercise, you move onto the next pair of exercises.

During the workout, Simeon offers some great advice on how to choose the best exercises for your body type.

He says the ez-bar is a better choice for most people vs barbell curls, as the ez-bar puts less pressure no your wrists and elbows.

“The ez-bar is easier on the wrists, elbows, and shoulders than a straight bar, it’s great for building size and strength in the biceps.”

He also includes the close grip bench press in this routine, rather than the regular bench press, as it does a better job of isolating the triceps muscles.

“The main difference between the close grip bench press and the standard bench press, is that the hands and elbows are placed closer together. This places more of an emphasis on the triceps.”

Here is another one of Simeon Panda’s advanced arm routines that you can try. Check it out:

Simeon Panda Arm Workout #2

Exercise #1: Cable pushdown, 4 sets of 8-12 reps
Exercise #2: Machine preacher curl, 4 sets of 8-12 reps
Exercise #3: 15 degree incline cross-body dumbbell extension, 4 sets of 8-12 reps
Exercise #4: Standing dumbbell curl, 4 sets of 8-12 reps
Exercise #5: Preacher dumbbell curl, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense arm workout!

For this routine, Simeon Panda performs a total of 5 exercises, including 2 movements for his triceps and 3 movements for his biceps.

During the workout, he offers some great advice on how to pick your exercises.

For example, he says he normally wouldn’t use the preacher curl as his first biceps exercise. However, today he was feeling good, so he went ahead and gave it a shot.

“Typically I wouldn’t do the machine preacher curl as my first biceps exercise, but I did fancy a change, so that’s why I’m doing it today. It’s a great exercise of course, it isolates the biceps.”

After the preacher curl, he moved onto the hammer curl for his biceps.

He says this would normally be his first exercise in his routine, but today he was using it after the preacher curls.

“I would normally do the hammer curl as my first biceps exercise when I have all the strength, but I’m going to try it man, and see how it goes.”

If the first arm routine was too much volume for you, then you have to give this low-volume Simeon Panda arm routine a shot.

It may be just what you need to take your arms to the next level!

Part 5: Legs

Simeon Panda has some incredible legs!

They are extremely aesthetic, and perfectly match his upper body. However, his legs aren’t just for show: his legs are also unbelievably strong!

Simeon Panda says the key to building big, strong legs is to constantly mix things up in your workouts.

Some workouts he goes extremely heavy on the back squat, while others he likes to get in some more machine and isolation work for his quads and hamstrings.

Here is one of Simeon Panda’s heavy back squat workouts. Check it out:

Simeon Panda Leg Workout #1

Exercise #1: Back squat, 4 sets of 8-12 reps
Exercise #2: Walking lunges, 4 sets of 8-12 reps
Exercise #3: Squat pulses, 4 sets of 8-12 reps

Here is the training video:

What an incredible workout!

Simeon Panda decides to train heavy on the back squat in this workout.

He works up to over 500 pounds on the squat and makes it look easy!

Of course, Simeon didn’t just jump into his heaviest weights. Instead, he took his time and carefully warmed up to make sure his joints and connective tissue were ready.

“Regardless of how experienced you are or how much you can lift, it is always advisable to perform a set with just the bar.

This helps you practice your form and warm up your joints.”

Simeon Panda says most people should perform their heavy squats with the safety supports to catch the barbell in case you fail.

However, he almost never uses them in his workouts!

Why is that?

The truth is, Simeon Panda says he just feels better without the supports there. He is an advanced lifter, and he knows exactly how to “dump” the weight if he gets in trouble.

“I know what I can do. It’s a mental thing! I prefer to know that I have my space.

I just feel better when I’m free like that.

Also, I’ve perfected the bailing out. And I’d rather just drop the weight, than fail on the safety pins.”

Here is another one of Simeon Panda’s intense leg workouts that you can try. Check it out:

Simeon Panda Leg Workout #2

Exercise #1: Leg press, 4 sets of 8-12 reps
Exercise #2: Kettlebell squat, 4 sets of 8-12 reps
Exercise #3: Leg extensions, 4 sets of 8-12 reps
Exercise #4: Walking lunges, 4 sets to failure

Here is the training video:

Talk about an intense workout!

Simeon Panda performs a total of 4 exercises for his legs, including leg presses, kettlebell squats, leg extensions, and walking lunges.

This was one of his high-volume leg days, where his goal was to get a huge pump in his quads.

On every exercise Simeon Panda emphasizes the importance of using proper form. Check it out:

“If you can’t control the movement, reduce the weights! Proper form is more important than the amount of weight you’re lifting.”

This is great advice, as there is nothing worse than injuring yourself on leg day, and being out of the gym for a while! In other words, you can’t train when you are injured!

Conclusion | The Simeon Panda Workout Routine!

Simeon Panda has an unbelievable physique, and it’s easy to see why.

He trains 5 days per week using a high-volume bodybuilding program with anywhere from 4-12 exercises per workout!

He is also incredibly strong on all kinds of movements, including the bench press and squat.

If you are looking for a new routine to shock your body into growth, then you have to try the Simeon Panda workout routine.

It may be just what you need to take your training to the next level!

Before you go, check out my other world-class articles:

Trust me – you won’t find this cutting edge information anywhere else!

“The spirit of the individual is determined by his dominating thought habits.”

Thank you for reading and I wish you the best of luck on your strength training journey!

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