Here’s IFBB Pro Classic Physique Bodybuilder Known for His Massive Forearms Ramon Dino’s Workout Routine

Brazil-based Ramon Rocha Queiroz, also known as Ramon Dino, is one of the IFBB Pro rising stars in the Classic Physique, popularly for his massive forearms. Equally, he has a massive fan following and proudly holds the title as the 1st Runner up in the 2022s & 2023s Mr. Olympia competition.

Nonetheless, if you’re his fan and wondering about his workout or want to try one, then keep reading. Here, we’ll cover Ramon Dino’s workout routine and diet plan, which will help you understand his workout philosophy and how he likes training.

Ramon Dino Workout Routine

Making waves in the bodybuilding industry and strength sports, he’s also considered one of the biggest competitors to Chris Bumstead, an IFBB Classic Physique champion. Furthermore, his fans even described him as the next Kevin Levrone, as everyone believed he deserved to win the 2022 and 2023 Mr. Olympia competitions.

Ramon Dino’s Workout Routine

Being a classic physique bodybuilder in the pro league, Ramon Dino prefers high-volume workouts. For example, he does 10 to 12 reps of each exercise and likes to keep 3 to 4 sets for the same.

Also, he does both compound exercises and isolated exercises and equally pays attention to hypertrophy training to pack on muscles.

Nonetheless, let’s review Ramon Dino’s workout routine below and learn how he trains each muscle group, how many reps and sets he does, and the number of exercises he likes to do in a single session.

Monday – Chest

Exercise NameSetsReps
DB Incline Press410 – 12
Incline Seated Chest Press410 – 12
Decline Seated Chest Press310 – 12
Pec Dec Fly310 – 12

Tuesday – Back

Exercise NameSetsReps
Rope Pullover310 – 12
Wide Grip Lat Pulldown48 – 10
V – Bar Lat Pulldown48 – 10
Bent Over BB Rowing410 – 12
Hyperextension410 – 12

Wednesday – Legs

Exercise NameSetsReps
Leg Extensions310 – 12
BB Squats310 – 12
Leg Press410 – 12
Hack Squats310 – 12
Lying Leg Curls410 – 12
Walking Lunges310

Thursday – Shoulders

Exercise NameSetsReps
Incline Machine Shoulder Press58 – 10
DB Side Lateral Raises512
Seated Machine Side Lateral Raises412
BB Front Raises312
Rear Deltoid Fly Machine312
Lying Rear Deltoid Fly310 – 12

Friday – Arms

Exercise NameSetsReps
Spider DB Curls310 – 12
Incline DB Curls410 – 12
Preacher Machine Curls312
Triceps Rope Extensions410 – 12
Triceps Pushdown Machine412
Overhead Rope Triceps Extensions410 – 12

Saturday & Sunday – Rest Day

Ramon Dino’s Diet Plan

Being competing in Mr. Olympia, he knows how important it is to keep diet on point. Hence, Ramon covers it with equal effort, which he puts into exercise. For instance, he gets his diet tailored according to his goal, which includes veggies, fruits, whole grains, lean proteins, and good fat, which is essential to staying healthy.

Also, he ensures that his protein intake level doesn’t get compromised, as it supports muscle growth. He prefers eating six meals a day as part of his diet plan. Similarly, he enjoys cooking himself, which helps him understand better what’s going into his body and allows him to keep track of everything.

Meal 1:

  • Whole Eggs – 5
  • Bread Slices – 4
  • Yogurt – 1 Cup

Meal 2:

  • Chicken Stew – 200 Grams
  • Cooked Rice – 1 Cup

Meal 3:

  • Cooked Meat – 180 Grams
  • Rice – 1 Cup

Meal 4:

  • Protein Smoothie W/ 50 Grams of Whey Protein Isolate

Meal 5:

  • Rice – 1 Cup
  • Potatoes – 300 Grams
  • Chicken – 200 Grams

Meal 6:

  • Rolled Oats – 80 Grams
  • Whey Protein Isolate – 50 Grams
  • Sliced Apple

Staple Foods Involved in Ramon Dino’s Diet

  • Whey Protein
  • Fish Oil
  • Lean Meat (Chicken & Turkey)
  • Geen Vegetables
  • Brown Rice
  • Yams
  • Bananas
  • Eggs
  • Avocados


  • Protein Bars
  • Fat Burners
  • Fish Oil
  • Creatine
  • BCAAs
  • Multivitamins
  • Whey protein

17.5 Inches Forearms Secret of Ramon Dino

Known for his extraordinary & massive forearms measuring 17.5 inches, which is equivalent to well-developed arms, he has put a lot of work into it by doing calisthenics training.

What makes Ramon Dino different from others is that he gives importance to calisthenics, which plays a big role in the development of his forearm. Exercises like pull-ups, handstands, push-ups, and various grip exercises he does challenge forearm muscles, giving strength, hypertrophy, and endurance benefits.

About Ramon Dino

Born in Brazil on February 9th, 1995, Ramon Rocha, commonly known as Queiroz Ramon Dino or “O Dinossauro do Acre” (Dinosaur from Acre), is one of the leading Pro bodybuilders inspired by his favorite bodybuilding legend, Arnold Schwarzenegger, who competes in Mr. Olympia Classic Physique division.

And, when it comes to the personal front, he hasn’t shared much about his family and personal life publicly. However, it’s known that he was raised in Portugal and has completed his basic education at one of the local private schools in his hometown. And, due to his love for bodybuilding, he didn’t pursue further education but kept chasing professional bodybuilding, which he even made a reality. And, when it comes to the outside of bodybuilding, he is married to Vitoria Viana Queiroz, and they also have a child named Ravi.

Further, he’s also a sponsored athlete of dietary supplement company Max Titanium Supplements, and he has also promoted the sportswear brand of Brazil ArmyBR.

Competition History of Ramon Dino

Though he competes in Mr. Olympia, he’s still a new face in the bodybuilding industry who still has to make a large splash within the community. His professional career started earlier in 2018 at Brazil’s Amateur Mr. Olympia, where he earned his IFBB Pro card.

In the years 2019 & 2020, he didn’t compete, and later, in 2021, he made a comeback on the stage looking sharper than ever he had been. In 2022, Ramon appeared in the Arnold Classic for the first time and got placed second right behind Terrence Rufin.

Again, in 2022, he competed in Mr. Olympia, where he placed second to the champion, Chris Bumstead.

Closing Thoughts

Ramon Rocha Queiroz is one of the rare IFBB athletes who is taking the world by storm and becoming one of the known bodybuilding personalities in the division of Classic Physique. His progression has been massive over the last two years, and he isn’t showing any signs of slowing down. For instance, he’s young and still has time, and undoubtedly, he’ll get bigger and better over time if he keeps moving his current form, eats, and trains right.

Nonetheless, here we’ve covered Ramon Dino’s workout routine, which you can try. We also hope those who were curious to know about his workout got the answer if they’ve read it till here.

Satinder Chowdhry Avatar

Satinder Chowdhry