Ramon Rocha Querioz Workout Routine and Diet

Ramon finished second at the 2022 Mr. Olympia, and while Chris deserved his victory, Ramon was knocking on the door incredibly hard. Let's see how he trains.

Ramon Rocha Queiroz, also known as Ramon Dino, is a Brazilian bodybuilder and fitness personality. He burst onto the scene when he finished in second place at the 2022 Classic Physique Olympia.

Since then, he’s only been on an upward trend, and is making waves in the bodybuilding and strength sports world while also having amassed a massive fanbase across the globe. Today, we’re taking a deep dive into the Ramon Rocha Queiroz workout routine and diet.

Key Takeaways

  • Ramon focuses on compound lifts and enjoys meal planning.
  • After earning his pro card in 2018, he took a brief hiatus for two years before returning to the stage in 2021.
  • Ramon Rocha Querioz poses the biggest threat to classic physique champ Chris Bumstead and his Mr. Olympia crown.

Who is Ramon Rocha Queiroz? 

Born in Acre, Brazil, Ramon Rocha Queiroz is a Brazilian-based bodybuilder competing in the Classic Physique division. Queiroz, also known as Ramon Dino, spent most of his childhood and teenage years in Portugal.

  • Age – 27 years old
  • DOB – February 9th, 1995
  • Place of Birth – Acre, Brazil
  • Bodybuilding Category – Classic physique
  • Height – 5’11” (181 cm)
  • Weight – 223 lbs (101 kg)

Ramon Rocha Queiroz Measurements

Here is what the classic physique competitor, Ramon Dino measures:

  • Chest – 52 inches
  • Arms – 21 inches
  • Waist – NA
  • Quads – NA
  • Calves – NA

Ramon Rocha Queiroz Workout Plan

Ramon Dino is as classic as classic gets. The classic physique competitor has a refreshing, old-school approach to bodybuilding, and invests most of his attention towards building overall strength rather than solely focusing on an aesthetic physique.

As such, he swears by compound lifts. Deadlifts, squats, and bench press are all Ramon Dino staples.

In a world where most bodybuilders are focused on crafting the perfect physique by isolating each singular muscle fiber, Ramon is a breath of fresh air.

Of course, that doesn’t mean he just deadlifts and calls it a day. Isolation lifts are just as important for muscle growth as compound lifts, but Queiroz knows where to draw the line.

Operating in an industry where each minute detail is under immense scrutiny, the classic physique bodybuilder includes isolation lifts in his split as well.

Turns out, Ramon Dino doesn’t actually have a published workout routine. As you might know by now, he’s a rather private man, despite his massive online presence. As such, we were only able to find snippets of his workouts from YouTube videos for you. Here’s what his training philosophy comprises of:

As you can see in this video, Ramon Rocha likes going heavy on his compound lifts. He makes use of the chest press machine for added stability in his compound lifts. This stabilizes his range of motion and allows him to go heavier without worrying about his form.

He employs the same principles when benching, where he uses an assisted bench-press machine and the help of a spotter to further stabilize his lifts.

For back, Ramon keeps things classic. He starts off with some barbell rows, before moving on to single-arm lat pulldowns. This way, he engages his latissimus dorsi with maximum intensity.

He also does a few sets of chest-supported machine rows. The added support of the bench combined with the machine’s stability gives him a slight edge in range of motion and form.

For arms, he enjoys spider curls, perhaps for the same reason he likes chest-supported rows. The use of the bench further isolates his arm muscles and allows him to focus the load onto his biceps.

Incline curls are another one of his preferred exercises. He usually performs a brief posing routine before hopping over to the preacher curl machine, where he uses the rope attachment.

The dumbbell shoulder press, machine shoulder press, cable lateral raises, and pec deck flyes are amongst his top exercises on shoulder day.

Leg day starts with a bang with some unilateral leg extensions. Using one leg at a time allows him to focus deeply on his individual legs, one at a time, thus improving his weak points and reducing muscular imbalances that may be caused due to a stronger leg’s bias.

His coach even gives him a (literal) lift to squeeze out a few extra reps. After all, it’s those last few reps where the gains are built.

He then does a few squat variations, including one with a set of weights chained to his waist.

Seasonal cardio is a must. Queiroz performs cardio intensely during his on-season routine, while he’s more focused on packing on as much mass as possible during the off-season.

For Ramon, just like any other classic physique competitor, sleep and recovery are just as important as training and nutrition. Sleep regulates your growth hormones, which play a crucial role in muscle mass growth and development.

Ramon Rocha Queiroz Diet Plan

To be an elite classic physique competitor, you’ve got to diet hard like one. Nailing the nutrition plan is 80% of the uphill battle, and Ramon seems to have it covered. While he’s gone from strength to strength in the gym, you can’t pack on that much lean muscle mass without a bulletproof diet.

Here’s what his meal plan consists of:

  • Eggs
  • Bananas
  • Avocados
  • Yams
  • Brown Rice
  • Lean meat like chicken and turkey
  • Omega-3 rich fish
  • Leafy green

For someone who’s on the go, especially a bodybuilder like Queiroz, it’s hard to dedicate much time to preparing fresh meals daily. As such, meal planning is the way to go. This way, he doesn’t waste time in the kitchen, and can rather allocate that time in the gym. When he’s travelling, he either avails a meal-prep service, or tries to eat the healthiest option he can find.

Ramon Rocha Queiroz Favorite Supplements

Ramon Rocha Queiroz is sponsored by GSN Supplements. He also represents Max Titanium on the stage.

As someone who prioritizes muscle recovery, taking supplements is crucial for Ramon as it accelerates the recuperation process. This allows him to craft the perfect body and stay fit even during his off-season.

Ramon Rocha Queiroz Bodybuilding Career [list]

Here’s a look at a Ramon Rocha Queiroz’s bodybuilding career so far:

2018 Mr. Olympia Brasil – 1st place – IFBB Pro Card

2021 Europe Pro – 2nd place – Vacancy Mr. Olympia 2021

2021 Mr. Olympia – 5th place

2021 Muscle Contest Brazil – 1st place – Vacancy Mr. Olympia 2022

2022 Arnold Classic – 2nd place

2022 Mr. Olympia – 2nd place


Ramon Rocha Queiroz is quickly taking the world by storm and becoming one of the most formidable bodybuilding figures in the classic physique division. His progress has been exponential over the past two years, and he isn’t showing any signs of slowing down.

At the age of 27, he’s got time on his side and will undoubtedly get bigger and better if he keeps up his current form, eats right, and stays disciplined in the gym.

If there’s one man who can dethrone Chris Bumstead and snatch his Classic Physique Olympia crown, it’s Ramon Dino.


Which country is Ramon Dino from?

Ramon Dino was born in Acre, Brazil, but moved to Portugal at a young age. He is currently based in Brazil.

Ramon Dino Mr Olympia 2022 Results

Ramon finished as the first runner-up in the Classic Physique division, second only to Chris Bumstead.

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Aryan | Writer

Aryan endeavors to create compelling, informative, and visually appealing content that is grounded in thorough research and analysis. His objective is to provide a well-rounded perspective on fitness, incorporating a variety of physical activities, such as football, swimming, lifting, and cardio, to provide a comprehensive and engaging experience for his audience.

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