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Ramon Rocha Queiroz, better known as Ramon Dino, is a Brazilian IFBB Pro bodybuilder who competes in the Classic Physique division. He broke through at the 2022 Olympia, where he finished second to Chris Bumstead, and he was runner-up to Bumstead again in 2023.
His tight waist, full legs and stomach vacuum made him one of the most talked-about physiques in the sport, and he has a large following in Brazil and beyond. Below you will find his stats, what his training videos show about how he works out, how he eats, and his competition record.
Key Takeaways
- Ramon Rocha Queiroz (“Ramon Dino”) is a Brazilian IFBB Pro Classic Physique competitor, born February 9, 1995, who finished runner-up to Chris Bumstead at the 2022 and 2023 Olympia.
- He has not published a fixed routine. His videos show a base of heavy pressing, rowing and squat variations, backed by plenty of isolation work.
- He favours stable, supported movements (machine presses, chest-supported rows, spider curls) that let him load the target muscle without fighting for balance.
- Leg days include single-leg extensions and assisted forced reps, and his cardio goes up sharply during contest prep.
- His diet is built on simple whole foods (eggs, rice, yams, lean meat, oily fish, fruit and greens), planned and prepped in advance.
Ramon Rocha Queiroz Stats
| Attribute | Detail |
|---|---|
| Full name | Ramon Rocha Queiroz |
| Known as | Ramon Dino |
| Date of birth | February 9, 1995 |
| Age | 31 |
| Place of birth | Acre, Brazil |
| Division | Classic Physique (IFBB Pro League) |
| Height | About 5’11” (181 cm), as commonly listed |
| Weight | About 223 lbs (101 kg), as reported; varies with the season |
| Pro status | IFBB Pro since 2018 |
| Olympia runner-up | 2022 and 2023, both times behind Chris Bumstead |
Who is Ramon Rocha Queiroz?
Born in the state of Acre in north-western Brazil, Ramon Rocha Queiroz competes in Classic Physique, the division that judges proportion, a small waist and a flowing, “Golden Era” look rather than sheer size. Height-based weight limits keep competitors from simply getting as heavy as possible, so shape and detail decide the placings.
Ramon earned his IFBB Pro card in 2018 and then spent two years away from the stage before returning in 2021. That year he qualified for his first Olympia and placed fifth. In 2022 he finished second at the Arnold Classic and then second at the Olympia, behind Chris Bumstead.
He was runner-up to Bumstead again at the 2023 Olympia. Bumstead won his sixth straight title in 2024 and then retired from competition, which ended the rivalry that defined Ramon’s first years at the top and opened the division to a new champion. Ramon shares much of his training on social media, where his posing and stomach vacuum regularly go viral.
Ramon Rocha Queiroz Measurements
Ramon has never published official tape measurements. The figures most often quoted for him, a chest of about 52 inches and arms of about 21 inches, are estimates rather than confirmed numbers. No reliable figures exist for his waist, thighs or calves, so we do not list them.
In Classic Physique, ratios matter more than any single number. Ramon’s trademark is the contrast between wide shoulders, big legs and a very narrow waist, which is why his front poses and vacuum get so much attention.
Ramon Rocha Queiroz Workout Plan
Ramon does not have a published, fixed workout routine. What we know comes from training clips posted online. Those sessions show a consistent style: heavy compound and machine presses, rows and squat variations as the base, followed by isolation work to bring up details.
A recurring theme is stability. He chooses machines, benches and supported positions that hold his body in place, so he can push hard on the target muscle without balance or form becoming the limit. The video below shows one of his sessions.
Here is a summary of the exercises that show up in his training, by body part.
| Body part | Exercises seen in his training | Why it fits |
|---|---|---|
| Chest | Chest press machine, machine bench press with a spotter, pec deck | Stable pressing lets him go heavy while keeping the load on the pecs |
| Back | Barbell rows, single-arm lat pulldowns, chest-supported machine rows | Width and thickness, with the chest pad removing momentum |
| Arms | Spider curls, incline curls, cable preacher curls with a rope | Supported and stretched positions isolate the biceps |
| Shoulders | Dumbbell shoulder press, machine shoulder press, cable lateral raises | Pressing for mass, cables for the side delts behind his V-taper |
| Legs | Single-leg extensions, squat variations including a belt-loaded squat | Quad focus and evening out left-right differences |
Chest
For chest, Ramon leans on the chest press machine. The fixed path stabilizes his range of motion, so he can go heavier without worrying about his form. He applies the same idea to bench pressing, using a machine and a spotter rather than chasing a big free-weight number.
Back
His back work is classic. He starts with barbell rows, then moves to single-arm lat pulldowns, which let him focus on one lat at a time through a full stretch and squeeze. He also uses chest-supported machine rows, where the pad takes the lower back and momentum out of the movement.
Arms
For biceps, he likes spider curls for the same reason he likes chest-supported rows: lying chest-down on an incline bench pins the upper arm in place and keeps the load on the biceps. Incline dumbbell curls, which train the biceps in a stretched position, are another favourite. He often runs through a short posing routine between exercises before finishing on a cable preacher curl with a rope attachment.
Shoulders
Shoulder days include the dumbbell shoulder press, the machine shoulder press, cable lateral raises and pec deck work. Wide, round side delts are central to the Classic Physique look, and cables keep tension on them through the whole range.
Legs
Leg sessions often start with single-leg extensions. Working one leg at a time lets him focus on each quad and helps even out differences between a stronger and a weaker side. His training partner sometimes helps him through forced reps at the end of a set, which pushes the set past the point where he would normally stop.
He then moves to squat variations, including one with weight hung from a belt around his waist, which loads the legs without a bar on his back.
Cardio, Sleep and Recovery
Ramon’s cardio follows the season. It goes up sharply in contest prep, when he needs to get lean, and comes down in the off-season, when the focus is on adding muscle.
Like any top competitor, he treats sleep and recovery as part of the program. Much of the body’s daily growth hormone release happens during deep sleep, and poor sleep makes it harder to recover from hard training.
How to Train Like Ramon Dino
You do not need his genetics or his schedule to borrow the principles. The split below is our own template built from the exercises in his videos; it is not Ramon’s personal program. Train each day once a week, use 3 to 4 working sets per exercise in roughly the 8 to 12 rep range, and add weight or reps over time.
| Day | Focus | Exercises |
|---|---|---|
| 1 | Chest | Chest press machine, machine bench press, pec deck |
| 2 | Back | Barbell rows, single-arm lat pulldowns, chest-supported machine rows |
| 3 | Legs | Single-leg extensions, squat variation, belt squat or leg press |
| 4 | Shoulders | Dumbbell shoulder press, machine shoulder press, cable lateral raises |
| 5 | Arms | Spider curls, incline curls, cable rope preacher curls, plus a triceps movement of your choice |
- Use supported and machine variations when the goal is muscle, not a one-rep max.
- Keep most sets one or two reps short of failure; save forced reps for the last set of an exercise, if at all, because they add a lot of fatigue.
- Research on training volume suggests that around 10 or more hard sets per muscle group per week tends to build more muscle than lower volumes, so count your weekly sets.
- Treat posing and a narrow waist as skills: Classic Physique competitors practise their poses and vacuum regularly.
For other Classic Physique approaches, compare the Wesley Vissers workout routine and the Breon Ansley workout routine.
Ramon Rocha Queiroz Diet Plan
Building and holding this much lean muscle takes a consistent, well-planned diet. Ramon has not shared exact calories or macros, but the foods he relies on are simple and well known.
| Food | Role in the diet |
|---|---|
| Eggs | Protein and fats, often at breakfast |
| Lean meat (chicken, turkey) | Main protein source across the day |
| Omega-3 rich fish | Protein plus omega-3 fats |
| Brown rice and yams | Slow, steady carbohydrates for training |
| Bananas | Quick carbohydrates, handy around workouts |
| Avocados | Healthy fats and calories |
| Leafy greens | Fibre, vitamins and minerals |
With a busy schedule of training, guest posing and travel, cooking fresh meals several times a day is not realistic, so he relies on meal prep. Cooking in batches saves time in the kitchen and keeps his intake consistent. When he travels, he either uses a meal-prep service or picks the healthiest option available.
Ramon Rocha Queiroz Supplements
Like most professional bodybuilders, Ramon has worked with supplement sponsors, and those deals change over time. He has not published a full supplement stack, so any list of his “favourite” products is guesswork.
What is clear is that supplements sit on top of food, training and sleep, not in place of them. For most lifters, the products with the strongest evidence are the basics: protein powder to help reach a daily protein target, and creatine monohydrate, which is among the most studied sports supplements for strength and lean mass. Caffeine before training can also improve performance.
Pros
- Catalog is specifically organized around muscle building, fat loss, testosterone support, and workout performance.
- Range includes creatine, protein, EAAs, beta-alanine, and L-citrulline alongside more specialized formulas.
- Orders of $99+ qualify for free US shipping.
Cons
- Features several strong claims around muscle growth, testosterone, fat loss, and metabolic effects that should be distinguished from independently demonstrated clinical outcomes
- Heavily oriented toward bodybuilding and performance rather than broader nutritional supplementation.
Ramon Rocha Queiroz Bodybuilding Career
Here is Ramon Rocha Queiroz’s competition record through his second Olympia runner-up finish:
| Year | Competition | Result |
|---|---|---|
| 2018 | Mr. Olympia Brasil | 1st, earned his IFBB Pro card |
| 2021 | Europe Pro | 2nd, qualified for the 2021 Olympia |
| 2021 | Mr. Olympia | 5th |
| 2021 | Muscle Contest Brazil Pro | 1st, qualified for the 2022 Olympia |
| 2022 | Arnold Classic | 2nd |
| 2022 | Mr. Olympia | 2nd |
| 2023 | Mr. Olympia | 2nd |
Going from fifth at his first Olympia to runner-up the following year is a big jump in a stacked division. For context on the sport’s biggest title, see our list of Mr. Olympia winners.
The Bottom Line
Ramon Rocha Queiroz rose from fifth at his first Olympia to back-to-back runner-up finishes behind Chris Bumstead, making him one of the defining physiques of the Classic Physique division.
- His training is built on stable compound and machine work, followed by focused isolation exercises for the details judges look at.
- His diet is simple and repeatable: whole foods, planned and prepped ahead, with cardio adjusted to the season.
- The lesson for most lifters is consistency and smart exercise choice, not copying an elite pro’s exact sessions.
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