Train Like Simeon Panda - 5 Days Split Workout

A Week Training Program for Hypertrophy - Train Like Simeon Panda

In this blog post, we'll be taking a closer look at a 5-day workout program with the goal of hypertrophy, inspired by fitness model Simeon Panda. This program includes five intense weight training sessions and two rest days each week.

Table of Contents

• Day 1: Chest and Triceps
• Day 2: Back and Biceps
• Day 3: Rest Day
• Day 4: Legs
• Day 5: Shoulders and Abs
• Day 6 & 7: Rest Days

Day 1: Chest and Triceps

1. Bench Press - 4 sets of 8-12 reps
2. Incline Dumbbell Press - 4 sets of 8-12 reps
3. Cable Flyes - 3 sets of 10-15 reps
4. Dips - 3 sets of 10-15 reps
5. Skull Crushers - 3 sets of 8-12 reps
6. Triceps Pushdown - 3 sets of 10-15 reps

Day 2: Back and Biceps

1. Deadlift - 4 sets of 6-8 reps
2. Weighted Pull-ups - 4 sets of 8-12 reps
3. Barbell Rows - 4 sets of 8-12 reps
4. Seated Cable Rows - 3 sets of 10-15 reps
5. Barbell Curls - 3 sets of 8-12 reps
6. Hammer Curls - 3 sets of 10-15 reps

Day 3: Rest Day

On this day, focus on recovery and allow your muscles to repair and grow. Make sure to hydrate, stretch, and get plenty of sleep.

Day 4: Legs

1. Squats - 4 sets of 6-8 reps
2. Leg Press - 4 sets of 8-12 reps
3. Romanian Deadlift - 4 sets of 8-12 reps
4. Leg Curls - 3 sets of 10-15 reps
5. Leg Extensions - 3 sets of 10-15 reps
6. Standing Calf Raises - 4 sets of 12-15 reps
7. Seated Calf Raises - 4 sets of 12-15 reps

Day 5: Shoulders and Abs

1. Overhead Press - 4 sets of 6-8 reps
2. Seated Dumbbell Press - 4 sets of 8-12 reps
3. Side Lateral Raises - 3 sets of 10-15 reps
4. Rear Delt Flyes - 3 sets of 10-15 reps
5. Leg Raises - 3 sets of 12-15 reps
6. Planks - 3 sets, hold for 60 seconds
7. Weighted Russian Twists - 3 sets of 12-15 reps

Day 6 & 7: Rest Days

These two rest days are crucial for muscle recovery and growth. Make sure to hydrate, stretch, and get plenty of sleep. You may also use these days to engage in some light cardiovascular activities or yoga to maintain overall fitness and flexibility.

This 5-day workout program inspired by Simeon Panda focuses on hypertrophy and is designed to help you build muscle and strength. Remember to consistently follow the program, maintain proper form during each exercise, and give your body the rest and nutrition it needs to grow.