Simeon Panda: Age, Workouts & More

Simeon Panda is a British fitness influencer, professional bodybuilder, entrepreneur and a personal trainer. He has been rising to the top from the first moment he started lifting weights at home.

Simeon Panda is one of the most influential fitness professionals in the world. He competes in bodybuilding competitions worldwide.

Simeon Panda has created a huge bodybuilding brand, with a name known globally in the fitness world.


Simeon Panda was born and raised in London, England in a family of four brothers and one sister.

Simeon Panda

He began training at age 16 as a skinny teen but really found his love for fitness in college after he met a friend that was muscular and in great shape. Simeon asked his friend how he managed to get so big to which his friend replied that he bought some weights and would do his workouts at home.

Simeon went out and bought a set of weights with no delay and was determined to build an amazing physique. Little did he know that a few years later, he’d be a world-famous fitness superstar.

When he first started weight training, he recalls working out every day without fail. He soon realized he was on to something big when; “I was training in my living room and a friend of my brothers who had not seen me in a while came over and was shocked and said I was huge. That really motivated me to go at it even harder.”

Panda has been training for more than 19 years and is a prime example of how hard work and consistency can build an incredible physique.

Simeon’s transformations.

With this newfound motivation, he upped his game and went to buy some new weights that were heavier.

Simeon Panda

He has been researching and learning the bodies anatomy and muscle groups. Simeon has been finding new ways to improve his physique since day one.

Simeon Panda


Simeon has competed in bodybuilding shows worldwide, winning the European Championships in 2013 and earning himself Musclemania Pro status.

He often judges bodybuilding and physique shows around the globe. Simeon is also the owner of his own clothing brand and sportswear company. Making him a successful entrepreneur.

Simeon Panda Training

Panda uploads weekly workout videos to his social media with all sorts of useful information for getting in shape, regardless of experience level.

Simeon Panda 7

Simeon advises that muscle growth occurs when your body is trying to repair the damage done by lifting weights on your body. Over time, your body will adapt to even the toughest routines.

He’s now a firm believer in training heavy, both physically and mentally. “I say mentally because nothing gives me the same buzz as moving a tremendous amount of weight.”

Simeon Panda

Here’s a recent leg work out that he did with Mike Rashid.

  • Duffalo bar squats
  • Straight bar squats
  • Goblet squats
  • Leg abductor machine

I would not have built the physique that I have today without knowing my anatomy“.

Simeon Panda Workouts

Cable flys

Panda has lots of tips for cable fly’s. He says that many make the mistake of using a pronated or overhand grip. But it’s not a pressing exercising, therefore, a neutral grip is better for this exercise. This also opens up the chest a lot more to allow for a deeper stretch in the muscles.

Simeon Panda

His other tip is to use a split stance which allows you to have better balance and generate sufficient force to effectively perform the fly through its full range of motion. You should also be standing directly in the center between the cable pulleys and not closer to one side as this will throw off the movement.

Cable fly (top, middle, and lower)

This exercise involves three variations for the upper, middle, and lower portions of the chest using the cables as you typically would when performing cable flys. He sets the cable pulley at the tallest notch and does a set for the middle portion, then he performs a set for the lower portion by arcing his arms downward, and finally, he adjusts the pulley to shoulder height and does a set for the upper portion.

Cable crossover

Panda recommends actually crossing the hands instead of just touching them together. This increases muscle contraction which is a key component of muscle growth.

The major tip he gives for this exercise is to start with a neutral grip as he previously explained but then as you cross your hands, you want to turn your palms down for an even more pronounced contraction. You also want to alternate crossing your hands one over the other.

I train because I love training. I enjoy the act of lifting so that has been the reason why I’ve been able to be consistent at it.”

A week’s workout will look something like this for Simeon:

Monday: Chest

Panda warms up his rotator cuff with a set of the standing dumbbell external rotation before his bench press sets. He explains it is very important for preventing injuries during presses.

Simeon Panda

He then does a set with just the barbell not only to warm up the chest and prevent injury, but to also activate the nervous system. He does this to also find his ideal form and establish the optimal movement pattern so that he can effectively add weight to the bar and perform efficiently.

  • 8 sets of Bench Press ranging from 1 – 20 reps
  • 8 sets of Incline Press ranging from 1 – 20 reps
  • 6 sets of Cable Fly’s low ranging from 6 – 20 reps
  • 6 sets of Cable Fly’s high ranging from 6 – 20 reps

Tuesday: Legs

  • 3 sets of Leg Extensions 20 reps
  • 8 Sets of Squats ranging from 4 – 10 reps
  • 8 Sets of Leg Press ranging from 12 – 15 reps
  • 8 Sets of Lying Leg Curl ranging from 6 – 20 reps
  • 4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
  • 4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps

Wednesday: Back

  • 8 sets of Bent Over Row ranging from 6 – 20 reps
  • 8 sets of Lat Pull Down ranging from 6 – 20 reps
  • 8 sets of Seated Row ranging from 6 – 20 reps
  • 8 sets of Deadlifts ranging from 6 – 20 reps
  • 6 sets of Single Arm Row ranging from 6 – 10 reps

Thursday: Shoulders

  • 8 sets of Shoulder Press ranging from 6 – 20 reps
  • 8 sets of Dumbbell Lat Raises ranging from 6 – 20 reps
  • 8 sets of Front Raises ranging from 6 – 20 reps
  • 8 sets of Barbell Shrugs ranging from 6 – 20 reps

Friday: Arms

  • 8 Sets of Close Grip Bench Press ranging from 6 – 20 reps
  • 8 sets of Preacher Curls ranging from 6 – 20 reps
  • 8 sets of Pushdowns ranging from 6 – 20 reps
  • 8 sets of Hammer Curls ranging from 6 – 20 reps


  • Rest

Sunday: Legs

  • 8 Sets of Leg Extensions 20 reps
  • Dumbbell Walking Lunges 20+ Laps of the gym
  • 4 Sets of Calf Presses on Leg Press Superset with Raises off the wall 20 reps
  • 4 Sets of Donkey Calf Raises Superset with Raises off the wall 20 reps

 Diet and Nutrition

Simeon’s diet is like most professional bodybuilders and fitness models – strict and accurate to his training needs.

His diet is clean all year round, allowing the odd cheat meal occasionally to keep him satisfied, along with his metabolism ticking over nicely.

A daily diet of Simeon’s will look something like:

  • Meal 1: Oats, Banana & Almonds
  • Meal 2: Rice Cakes & Cottage Cheese
  • Meal 3: Wholegrain Rice, Chicken Breast & Vegetables
  • Meal 4: Wholegrain Rice, Chicken Breast & Vegetables
  • Meal 5: Wholegrain Rice, Chicken Breast & Vegetables
  • Meal 6: 8 Egg Whites & Smoked Salmon
  • Meal 7: Mackerel & Vegetables


Simeon Panda’s success in the fitness industry has been phenomenal. He has a massive following around the world, is a huge inspiration to many, and is one of the hardest workers, hence his amazing achievements. But it’s not all about him, as Panda is very active in helping others to achieve their goals, and also providing some of the best content available.

The fact that he has amassed the following that he has speaks volumes about his impact on the industry and he remains one of the most sought-after fitness influencers in the world.