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Home » Programs » Best Bodybuilding Programs » Simeon Panda Workout Program Spreadsheet

Simeon Panda Workout Program Spreadsheet

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By Kyle Risley
Last updated April 23, 2020

Experience level: Advanced, Intermediate

Weeks: Indefinite

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Simeon Panda’s 5 day workout routine is a high volume bodybuilding program built around a relatively small number of exercises per training session. Instead of significant variety within the exercise movements, Simeon Panda performs each movement for high volume.

Table of Contents

  • 1 Simeon Panda Workout Split
  • 2 Spreadsheet: Simeon Panda Workout Program
  • 3 Overview: Simeon Panda Workout Program
    • 3.1 Heavy Sets and Top Sets
  • 4 Simeon Panda Chest Workout Video

Simeon Panda Workout Split

Training DayMuscle Groups
MondayChest
TuesdayLegs
WednesdayBack
ThursdayShoulders
FridayArms

Simeon Panda’s workout program is split into 5 training days, each focusing on different muscle groups.

The program can be run indefinitely, adding weight when top sets and heavy sets start to exceed the number of target reps.

Spreadsheet: Simeon Panda Workout Program

Simeon Panda Workout Routine Spreadsheet | LiftVault.com

Overview: Simeon Panda Workout Program

Simeon Panda takes a pretty unique to bodybuilding in this routine. Instead of plowing through 8 or 10 exercises in a single session like Ronnie Coleman, Simeon prefers to perform up to 8 sets of a smaller set of exercises per training session. You can see this in action in the Simeon Panda chest workout video posted below.

Heavy Sets and Top Sets

Weights continually increase through sets, getting to be “heavy” one set prior to the heaviest set of the exercise, or the “top set.”

Heavy sets are highlighted in yellow and the top set is highlighted in red.

After the top set, two heavy back off sets are done.

Simeon Panda Chest Workout Video

FULL HARDCORE CHEST ROUTINE | SIMEON PANDA & CHANEL COCO BROWN

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: Bodybuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2

Overhead press frequency: 1

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