Simeon Panda's Workout Routine, Diet Plan & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: June 20, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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I love seeing professional athletes and bodybuilders become fitness entrepreneurs. This is because they always have better insights into what the human body really is capable of.

Simeon Panda is one such bodybuilder who discovered at a very young age how to do weight training the right way and massively bulk up.

He’s done well in many bodybuilding competitions, and his sports brand is doing great.

So, I had to do some research and find out what the Simeon Panda workout routine looks like and how he has managed to support it with his diet and supplements.

Let’s start with his stats.

Simeon Panda’s Statistics

  • Age: 37 years old
  • From: London, England
  • Height: 6’1”
  • Weight: 225 lbs
  • Biceps: 21”
  • Waist: 31”
  • Chest: 50”
  • Body Fat Percentage: Less than 7%
  • Business: SP Aesthetics Sportswear
  • Achievements: 4th place in 2013 Musclemania Universe Championships; 3rd place in 2013 Musclemania World Championships

His Body Transformation

What I love about Simeon’s story is that despite his young age, he has gained a scientific level of knowledge about how to best approach bodybuilding.

As a teenager in English schools, he played a lot of sports and mainly focused on track and field, as well as rugby.


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A post shared by SIMEONPANDA.COM (@simeonpanda)

But neither of those sports allowed him to become bulky, so he switched all of his attention to gym workout routines that would pile on lean muscle mass.

And it all started with a set of free weights at home, and he would be excited to get to them as soon as possible after college.

By 2013 he was doing great in competitive bodybuilding events, but it was his ability to connect with people over social media that made this lifter stand out from the rest.

He has since switched his attention to becoming a fitness influencer through social media and his sports gear company, which caters specifically to bodybuilders.

With over 13 million followers on social media, he has gained international recognition, and he is incredibly generous with the workout routines and diet plans he shares.

Let’s start with the Simeon Panda workout.

Related: Simeon Panda Arm Workout: The Secret to Bigger Biceps and Triceps

His Approach To Bodybuilding

working out

He’s obviously come a long way since his first exercises in his living room in London. From an early stage, he started learning about human anatomy, targeting different muscle groups, and the all-important muscle recovery times as well.

He quickly learned as well that form was way more important than just piling on the weights.

Through his research and trial and error, he has managed to come up with a bodybuilding workout program that challenges even professional athletes.

It’s all based on a workout split where each workout focuses on a very precise muscle group.

His personal bodybuilding program involves lifting heavy while doing compound exercise moves with limited reps. Simeon also takes his recovery time very seriously by allowing for two rest days at the weekend.

Let’s take a closer look at the Simeon Panda workout split.

Other celebrity physiques:

Simeon Panda’s Workout Routine

weight lifting

The first thing I want to show you is what the Simeon Panda workout routine looks like on a daily basis.

  • Monday: Chest day is the best day
  • Tuesday: It’s all about legs
  • Wednesday: Bulk up your back
  • Thursday: Focus on your shoulders
  • Friday: Finish with the glory muscles in your arms
  • Saturday & Sunday: Rest

That’s a clear separation of your body into very specific muscle groups with highly effective exercises that we’ll get to shortly.

The theory with this approach is that you give your body the right combination of strain and active recovery.

And if you look at Simeon’s appearance, you understand that there has to be something about this approach that every bodybuilder can benefit from.

You May Also Like: Simeon Panda Mass Gain PDF

Monday: Chest Exercises

chest flys

There might only be four exercise moves here, but if you pick the right weight and stick to a slow movement, then you should feel a serious burn for the last two reps.

And wait until you feel the stiffness at the end of these 16 sets.

  • Dumbbell chest press (4 sets of 8-10 reps)
  • Incline chest press (4 sets of 8-10 reps)
  • Chest flyes (4 sets of 8-10 reps)
  • Cable chest flyes (4 sets of 8-10 reps)

Tuesday: Leg Exercises

I’ve worked with more than one amateur bodybuilder who spent way too little time on building up leg muscles.

The result is what I call the lollipop effect, where everything looks out of proportion.

Here’s what Simeon’s fitness model includes for leg days.

  • Barbell squats (4 sets of 8-10 reps)
  • Leg press machine (4 sets of 8-10 reps)
  • Dumbbell lunges (5 rounds to failure)
  • Calf raises (4 sets of 8-10 reps)
  • Lying leg curl (4 sets of 8-10 reps)

Wednesday: Back Exercises


Most people have a workout plan that combines back and shoulder exercise routines, but as a serious bodybuilder, you can gain more bulk by splitting them into two programs.

Here’s what to include in the back workouts.

  • Seated rows (4 sets of 8-10 reps)
  • Lat Pulldown (4 sets of 8-10 reps)
  • Bent over row (4 sets of 8-10 reps)
  • Weighted wide grip pull-ups (4 sets of 8-10 reps)

Thursday: Shoulder Exercises

This is an area where you can have a lot of fun with your exercise plan. There are tons of shoulder exercise moves to spice up your routine, but here are my six favorite ones.

  • Dumbbell overhead press (4 sets of 8-10 reps)
  • Shoulder press machine (4 sets of 8-10 reps)
  • Dumbbell front raise (4 sets of 8-10 reps)
  • Dumbbell lateral raise (4 sets of 8-10 reps)
  • Barbell shrugs (4 sets of 8-10 reps)
  • Rear delt machine (4 sets of 8-10 reps)

Friday: Arm Exercises

Tricep Extensions

This is where the training program moves to the glory muscles that you can show off under those short sleeves.

It’s also the last day of the free weight fitness journey before you get a well-deserved rest.

  • Triceps pushdowns (4 sets of 8-10 reps)
  • Biceps curls (4 sets of 8-10 reps)
  • Military pushups (4 sets of 25)
  • Weighted close-grip pull-ups (4 sets of 20)
  • Hammer curls (4 sets of 8-10 reps)
  • Triceps extensions (4 sets of 8-10 reps)

Saturday & Sunday: Rest

These are active rest days and not an excuse to sit on the couch moaning about your sore body.

What that means is going for a few long walks or easy hikes and getting some stretching in as well. You’ll increase blood flow to your muscles, which can go a long way towards speeding up your recovery process.

“The best thing about bodybuilding is, you only get out what you put in.”

- Simeon Panda

Now it’s time to look at the Simeon Panda diet plan.

Simeon Panda’s Diet


If you’re going to commit yourself to training programs like the above, then there are two things you need to get right.

It’s all about calories and macros.

Most people understand that they need to eat more if they want to bulk up, and they sometimes underestimate how much more they need to eat.

But where I have seen more mistakes made is in the macro split and the sources of those nutrients.

To help deal with this issue, I got a nutritionist to give us some advice.

Protein Sources

If you’ve been through a bulking phase before, then you can probably feel the pain that comes from looking at another chicken breast for breakfast.

Yes, breakfast.

But you can make things a bit easier by switching to a few different types of fish, which add different flavors and textures to your meals.

Tuna, trout, salmon, and mackerel will supply a significant amount of protein with many added benefits from healthy fats and fatty acids.

Carbohydrate Sources

Carbohydrate Sources

Many people think that you should avoid carbs as much as possible. As a bodybuilder, I’m going to tell you that this is the wrong approach, and generalizing all carbs in this way might not work all that well.

You should absolutely stay away from simple carbs like sugar and highly processed grains.

But complex carbs should be your friend, especially when it comes to getting a boost of dense calories.

Fat Sources

Fat has a bad reputation, but it’s only really the saturated and trans fats that you need to avoid.

Healthy fats are a great tool in your diet to help you feel full for longer and avoid the common sugary carb snacking.

“It just takes self-belief. Personally, I believe I’m capable of phenomenal things. You have to believe that you’re capable of doing anything you put your mind to, and then you test yourself, and you go and do it.”

- Simeon Panda

Be liberal with cold-pressed vegetable oil and get used to eating avocados and fresh fish. They’ll make a huge difference in your diet.

Sample Meal Plan


The Simeon Panda diet calls for a lot of food, and based on social media posts, he tends to break everything down into six meals and snacks.

Here’s what a typical day would look like.

  • Large bowl of oatmeal
  • Fresh fruit and berries
  • Unsalted almonds, hazelnuts, and walnuts
  • 6 egg omelet

Morning Snack:

  • Rice cakes
  • Cottage cheese


  • Chicken breast (2 to 3 depending on training phase)
  • 2 cups of whole-grain rice
  • Large portion of steamed vegetables
Afternoon Snack:
  • Protein or mass gainer shake


  • 2 portions of red meat
  • Large portion of mixed vegetables
  • Sweet potatoes
  • Mixed salad with olive oil

Evening Snack:

  • 1 cup of unsalted nuts

What Supplements Does He Take?


If you stick to the training plan and raise your intensity techniques, then food alone might not give you all the nutrients to seriously bulk up.

That’s why we suggest you supplement the Simeon Panda diet with a few products that everyone can benefit from.

1. Whey Protein

The fitness industry is full of great supplement brands for whey protein, and we have a dedicated page with product recommendations that you might want to check out.

The reason Simeon Panda chooses whey protein is because, according to the National Insttute of Health (NIH), it has a complete amino acid profile [1].

2. BCAAs

These are specific amino acids that your muscles need both for endurance and protein synthesis [2]. I’ve had a lot of good experience with bodybuilder clients, and Simeon has often mentioned the importance of BCAAs for men in interviews.

3. L-Glutamine

L-Glutamine is another important amino acid. The most recent study information we have says that it’s not so much a performance booster during training but may help with your recovery time and reduced soreness after workouts.

4. Creatine

This is another one of Simeon’s not-so-secret weapons. According to WebMed, the best creatine supplement may help to boost endurance during workouts, as well as better recovery results [3]. We’ve seen the best effects when lifters go through short bursts of maximum output.

5. Arginine Alpha-Ketoglutarate

This is a product that many professional bodybuilders use to boost their muscle gains. There’s evidence that it might help reduce fatigue during training and also reduce soreness in the recovery phase.

6. Mass Gainer

While Simeon has often talked about getting most of his macros from his meal plans, we think that most folks can benefit from some mass gainer supplements, especially those struggling with the volume of food.

They combine mainly protein and carbs to give you a significant calorie boost of up to 1,000 calories from a single shake.


How Does Simeon Panda Train?

Simeon Panda combines heavy weightlifting and high-rep workouts, focusing on muscle endurance and strength. He emphasizes compound movements, strict form, and a balanced diet, tailoring his routine for muscle growth and definition.

How Much Can Simeon Panda Squat?

Simeon Panda has reportedly squatted over 660 pounds (300 kilograms), showcasing his exceptional strength and training discipline.

Is Simeon Panda a Bodybuilder?

Yes, Simeon Panda is a renowned bodybuilder, fitness model, and influencer, known for his impressive physique and motivational presence in the fitness community.


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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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