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Beast Mode: Fitness Model Simeon Panda Talks With Simplyshredded.com

Quick stats

Age: 26
Height: 6’1” – 185 cm
Weight: 230 lbs. – 104 kgs

How did you get started with bodybuilding?

I started lifting at the age of 16, I was a skinny teenager and there was a really big guy at my college in the year above me that was muscular and ripped. I remember asking him how he got that way and he said he simply bought some weights and trained at home. I purchased weights that same day and fell in love with working out. I remember I would get back from college excited to train.

Nothing really has changed as now I get back from work and I’m still excited to train.

I would work out every day without fail, I remember the first time I realized I was on to something; 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. I bought new weights that were heavier and started to do some research as thus far I had just been improvising. Reading and understanding what each muscle was and how to build it was the key to achieving the symmetry I have now.

Jump a decade of consistent training and dieting with no gaps, a wealth of knowledge acquired and we arrive to where I am at now, if I’m honest those first ten years now feel like a warm up, I feel like I have just completed the foundation and now the building begins.

Where does your motivation come from?

I’ve been asked this question on numerous occasions and I used to be stumped on what to say, this was because training to me is one of the most enjoyable things in my life, so when I thought about what motivated me to do it, the first thing that used to come to mind was just simply ‘fun and enjoyment’ which just didn’t seem like a legitimate answer to someone trying to gauge where my passion came from.
Now when I am asked I know exactly what drives me, it’s a combination of many things; I have always strived to be better, I love to see progress and I want to achieve the unimaginable.

I receive so many emails from people who are inspired by me, this motivates me more than anything, when I train now I feel like I am doing it for them too, I feel like I need to show them all what can be achieved through natural bodybuilding if you put in 110% and do it right.

What workout routine has worked best for you?

Working with heavy weight has worked best for me throughout my years of training both mentally and physically. I say mentally because nothing gives me the same buzz as moving a tremendous amount of weight. 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. Muscle growth occurs when your body attempts to repair the damage you put it through, therefore at some point your body will adapt to even the best routine, to counter this I cycle my training style.

Full Routine:

Monday: Chest

  • 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

If you had to pick only 3 exercises, what would they be and why?

  1. Squat – Absolutely nothing is more difficult and produces more results than the squat, nothing.
  2. Bench Press – The bench press is fundamental in a bodybuilders routine, you get to move a lot of weight through multiple muscle groups.
  3. Deadlifts – The deadlift is the king of mass gaining exercises, it works more muscles simultaneously than any other movement.

What is your diet like?

My diet is very strict, I eat clean all year round having the odd cheat meal on the weekend.
I eat a lot of chicken, fish, red meat and I love vegetables.

Sample Diet:

  • 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

When trying to cut down do you prefer to use HIIT or just normal cardio?

As a result of my strict diet my body fat always remains low, I stay cut all year round.

However when I do want to cut down even lower I find slow cardio brisk walking on a treadmill or using the step machine works for me.

What is your supplementation like?

I’m currently taking:

  • BCAA’s
  • L Glutamine
  • Cod Liver Oil
  • Creatine Monohydrate
  • Whey Protein

Favorite Quote?

“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.” – S.Panda

Facebook: www.facebook.com/SimeonPandaOfficial
Twitter: www.twitter.com/simeonpanda
Website: www.simeonpanda.com
Youtube: http://www.youtube.com/sim86

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  1. frankie says:

    Crazy size brother! Congrats

  2. Jay J says:

    What a great combination of good solid genetics, incomparable work ethic and sheer discipline of staying on strict nutrition all year round. Hats off to you sir you look phenomenal!!

  3. Adam says:

    It brings so much joy to see him being featured on SS.com because not too long ago I discovered him and his sample routines on Instagram. First words that came to mind: “good lawd! Look at the symmetry on this guy!”

  4. Ralph says:

    yep best physique hands down

  5. Anonymous says:

    my rolemodel and ideal body!! glad he finally got an interview!

  6. Anonymous says:

    Good example of why size matters, now a days people focus so much on definition that they forget size is a half of the equation, hard to believe he’s natural

  7. Curtis says:

    Awesome build bro iam 6’5 n i almost just lost the hope in getting big til i saw your build bro its nice to see the taller group built like you are thanks bro, it is hard to keep up hope but now i am once again motivated.

  8. Bro says:

    Reminds me of my buddy we call THE COBRA!

  9. Tom says:


  10. K says:

    It would be nice if one the questions was about lifting stats — “what are you max squat, bench, deadlift numbers?”

  11. Hamish says:

    That must be some special chicken breasts.

  12. Craig says:

    K, His max lifts are: Deadlift 280kg (616lb) Squat 270kg (594lb) Bench 230kg (506) he has vids of them on youtube search: Simeon Panda Motivation

  13. Daniel says:

    That’s some serious v-shape! very impressive built!

  14. Shazzbozz says:

    This guy is in great shape, and I’m mirin hardcore, but his waist is either 26 inches, or his shoulders are wide as fuark.

  15. Tito says:

    Great work, very motivational. would like to know his training splits and time he spends in the gym on a daily basis though.

  16. Anonymous says:

    I love the build but its just really hard to believe that’s natural at only 26

  17. Red says:

    Definitely giving his routine a shot. Basic movements, nothing too technical really. Amazing.

  18. Vince Hagman says:

    Yoooo Panda!! best physique i’ve ever seen. no doubt.. totally inspire me.. and that video you have on youtube is badass!

  19. zome says:

    What kind of chicken is that

  20. lpa says:

    very sexy body…..definitely would give that a go! keep up the good work

  21. anon. says:

    Absolute weapon.

  22. Drake says:

    Thats one small waist for such a big guy

  23. John says:

    macros/daily calories ?

  24. Kebo15706 says:

    This dude has the best body I ever seen

  25. Winston Tsai says:

    lol @ people who question if he is natural or not. Great work ethic, followed by being smart, and solid genetics makes this attainable

  26. Shockley says:

    Whoa! What a pronounced ‘Y’ shape!!! Almost looks like his waist wouldn’t support it all……

  27. Anonymous says:


  28. Anonymous says:

    Size AND aesthetics!

  29. D says:

    I used to work with this guy and yes he is 100% natural, its generally haters and those who arent prepared to put in the hard work, research and dicipline required to reach thier goals.

    If I remember correctly you can put on approx 2lbs of muscle per month naturally, the guy has been lifting for 10 years, do the maths.

  30. Motown says:

    Wow, this guy is huge for a natural bodybuilder. His waist looks kind of ridiculous compared to his back. Awesome name and tattoo. Chicken 3 meals in a row, then fish twice. Nice.

  31. Anonymous says:


  32. JayB says:

    1 lbs of muscles per month perhaps, if you’re really crushing it, but obviously not consistently over a 10 year period.

    6ft1 and 230 lbs is big!

  33. Leo says:

    The one and only!!! …. SIIIMEEEOOOON PAAAANDAAAAAA!!! One of the most amazing bodies I have EVER seen! I mean… DAMN HOMBRE!! Not only.. DAT SYMMETRY, but also… DAT WIDTH and… DAT V-TAPER!! This guy truly looks like superhero. Keep it up Simeon! You rock!

  34. Khotso says:

    Crap!!! And here I was blaming my job for making me lose out on working out. Highly Motivated. Simeon Panda. Thank you. No more making excuses, my next move is getting me back to gym.

  35. James says:

    What does 20-6 reps mean.?.

  36. Ad says:

    6-20 reps

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