Ramon Dino’s Workout Routine and Diet Plan: Road to MR. Olympia

Ramon Rocha Queiroz, also known as Ramon Dino – is a rising star in the Classic Physique division of the IFBB Pro League and a Brazilian professional bodybuilder. Ramon is the best Classic Physique athlete in Brazil and proudly holds the title of the 1st Runner-up in the 2022 and 2023 Mr. Olympia competition in that category!

In 2021, Dino made his international debut at the Mr. Olympia, placing fifth. Shortly thereafter, he secured a spot at the 2022, 2023 Olympia.

Guess who Ramon Dino looks up to as his favorite bodybuilder? None other than the legendary Arnold Schwarzenegger! In a fantastic turn of events, Ramon not only participated in the Arnold Classic in Ohio but also clinched the victory. He received his prize directly from his idol in 2023!

His fans affectionately label him as the next Kevin Levrone, because they believe he deserved to win the last two Mr. Olympia competitions.

Curious about Dino’s journey to the top? Let’s take a closer look at his workout and diet plan to see how he made it!

Ramon Dino’s Workout Overview

Ramon started his bodybuilding adventure back in 2015. His first big win came in 2016 at the Regional Championship in Men’s Physique, where he proudly secured a spot in the top 2.

Over the next few years, Ramon kept racking up prizes! In 2018, he hit a major milestone by winning the top spot overall and earning his IFBB Pro Card at the Mr. Olympia Brazil competition.

Ever wondered what the secret behind Dino’s massive 17.5 inches forearms? Ramon is not only a bodybuilder but also a calisthenics athlete, calisthenics has played a big role in Ramon’s forearm development, it provides a unique boost for the development of forearms

Ramon Dino has a heart full of love for bodybuilding. He tirelessly works for every championship, never letting go of his dreams. This guy is truly dedicated!

Ramon Dino’s Workout Routine

Ramon hits the gym five days a week and takes breaks on the 6th and 7th days. He trains around 2-3 hours per day, focusing on just one body part each session. Keeping it balanced and effective

Let’s take a look at his workouts and the exercises he does to rank as one of the best in Mr. Olympia!

Monday: Chest

• Dumbell Incline Press- 4 sets x 10-12 reps
• Incline Seated Chest Press- 4 sets x 10-12 reps
• Decline Seated Chest Press- 3 sets x 10-12 reps
• Pec Dec Fly- 3 sets x 10-12 reps
• Push-ups- 4 sets x 20 reps

Tuesday: Back

• Rope pullover- 3 sets x 10-12 reps
• Wide grip lat pulldown- 4 sets x 8-10 reps
• V-bar lat pulldown- 4 sets x 8-10 reps
• Bent over barbell rows- 4 sets x 10-12 reps
• Hyperextension- 4 sets x 10-12 reps

Wednesday: Legs

• Leg extension- 3 sets x 10-12 reps
• Barbell squats- 3 sets x 10-12 reps
• Leg press- 4 sets x 10-12 reps
• Hack squats- 3 sets x 10-12 reps
• Lying leg curls- 4 sets x 10-12 reps
• Walking lunges- 3 sets x 10 reps

Thursday: Shoulders

• Incline machine shoulder press- 5 sets x 8-10 reps
• Dumbell lateral raises- 5 sets x 12 reps
• Seated machine lateral raises- 4 sets x 12 reps
• Barbell front raises- 3 sets x 12 reps
• Rear delt fly machine- 3 sets x 12 reps
• Lying rear delt fly- 3 sets x 10-12 reps

Friday: Arms

• Spider Dumbell curls- 3 sets x 10-12 reps
• Incline Dumbell curls- 4 sets x 10-12 reps
• Preacher machine curls- 3 sets x 12 reps
• Tricep rope extension- 4 sets x 10-12 reps
• Tricep pushdown machine- 4 sets x 12 reps
• Overhead rope tricep extension- 4 sets x 10-12 reps

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Ramon Dino’s Diet Plan

Eating a mix of healthy foods like fruits, veggies, lean proteins, whole grains, and good fats is important for staying healthy.

Adequate protein intake supports muscle growth, and complex carbohydrates provide sustained energy. While the focus should be on obtaining essential nutrients from whole foods, certain supplements can complement a balanced diet.

Dino sticks to eating 6 meals every day as part of his diet plan. While he enjoys cooking for himself, he admits that his mom’s cooking takes the crown for tastiness. He says her dishes are even more delicious than his own cooking.

Meal 1

Ramon kicks off his day with a breakfast consisting of whole eggs and wholegrain bread. Ramon eats wholegrain bread out of preference and not because of its health benefits.

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

Meal 2

For meal 2 and meal 3, he opts for stewed chicken and meat to boost his protein intake.

• 200 grams of Chicken Stew
• 1 Cup Cooked Rice

Meal 3

• 180 grams of Cooked Meat
• 1 Cup of Rice

Meal 4

 Ramon consumes protein shakes as 4th meal of his day.

• Protein Smoothie with 50 grams of Whey Protein Isolate

Meal 5

For 5th meal, he enjoys a combination of chicken, boiled potatoes, and rice, completing his full day of eating!

• 1 Cup rice
• 200 grams Chicken
• 300 grams Potatoes

Meal 6

Ramon concludes his day with whey protein, Oats, and Apples

• 50 grams of Whey Protein Isolate
• 80 grams Rolled Oats
• Sliced Apple

Ramon Dino’s Supplement Stack

Ramon adds numerous supplements like whey protein, creatine, vitamins, and BCAA to fill up his nutritional gaps and enhance his overall performance for a well-balanced bodybuilding diet.

• Whey protein
• BCAA
• Creatine
• Multivitamins
• Fat Burners
• Fish oils
• Protein Bars

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Wrapping Up

Achieving your fitness goals requires a harmonious blend of a well-structured workout plan and a balanced diet. Ramon’s workout routine is about building muscles, and rest days form the foundation for physical strength, endurance, and overall well-being.

Dino’s diet plan features nutrient-rich foods, lean proteins, complex carbohydrates, and healthy fats that are pivotal for optimal performance and recovery.

Consistency is key—whether you’re lifting weights, building muscles, or savoring nutritious meals.

Ramon’s diet is Mr. Olympia’s diet so, don’t blindly copy it. Listen to your body, stay hydrated, prioritize quality sleep, and make adjustments as needed.