Fact Checked

Ramon Dino Workout Routine & Diet (Updated 2024)

Ramon Dino is a professional classic physique bodybuilder who placed 2nd at the 2022 Mr. Olympia and won the 2023 Arnold Classic. Ramon Dino is very famous for his massive forearms and amazing classic physique.

He is also considered a big threat to classic physique champion Chris Bumstead, and many people believe he’ll beat him in 2023 and become champion.

This article will provide you with the Ramon Dino Workout routine and diet plan, and I’ll also share my experience of whether you can follow the Ramon Dino Workout or not. So keep reading; you’re going to get some great insights.

Ramon Dino Stats (Age, Height, Weight, and More)

Full Name:Ramon Rocha Queiroz
Age:28 years
Weight:231 lbs (104 kg)
Height:5 feet 11 inches (1.8 meters)
Date of Birth:February 9, 1995
Don't Miss: Chris Bumstead Workout Routine

Ramon Dino Workout Routine

As a professional classic physique bodybuilder, Ramon Dino has a very high-volume and hard workout routine, which makes sense. Ramon does 10–12 reps of each exercise and 3–4 sets of each exercise most of the time.

He does both isolated and compound movements and puts most of his attention on hypertrophy training, considered the best way to grow muscle.

Monday: Chest

Here is Ramon Dino’s arms workout routine

1. Dumbell Incline Press (4 sets of 10-12 reps)

2. Incline Seated Chest Press (4 sets of 10-12 reps)

3. Decline Seated Chest Press (3 sets of 10-12 reps)

4. Pec Dec Fly (3 sets of 10-12 reps)

Tuesday: Back

Here is Ramon Dino’s back workout routine

1. Rope pullover (3 sets of 10-12 reps)

2. Wide grip lat pulldown (4 sets of 8-10 reps)

3. V-bar lat pulldown (4 sets of 8-10 reps)

4. Bent over barbell rows (4 sets of 10-12 reps)

5. Hyperextension (4 sets of 10-12 reps)

Wednesday: Legs

Here is Ramon Dino’s legs workout routine

1. Leg extension (3 sets of 10-12 reps)

2. Barbell squats (3 sets of 10-12 reps)

3. Leg press (4 sets of 10-12 reps)

4. Hack squats (3 sets of 10-12 reps)

5. Lying leg curls (4 sets of 10-12 reps)

6. Walking lunges (3 sets of 10 reps)

Thursday: Shoulders

Here is the Ramon Dino’s shoulders workout routine

1. Incline machine shoulder press (5 sets of 8-10 reps)

2. Dumbell lateral raises (5 sets of 12 reps)

3. Seated machine lateral raises (4 sets of 12 reps)

4. Barbell front raises (3 sets of 12 reps)

5. Rear delt fly machine (3 sets of 12 reps)

6. Lying rear delt fly (3 sets of 10-12 reps)

Friday: Arms

Here is Ramon Dino’s arms workout routine

1. Spider Dumbell curls (3 sets of 10-12 reps)

2. Incline Dumbell curls (4 sets of 10-12 reps)

3. Preacher machine curls (3 sets of 12 reps)

4. Tricep rope extension (4 sets of 10-12 reps)

5. Tricep pushdown machine (4 sets of 12 reps)

6. Overhead rope tricep extension (4 sets of 10-12 reps)

Ramon Dino’s Forearms Secret

Ramon Dino is renowned for his extraordinary and massive forearms, measuring an impressive 17.5 inches or 44 cm in size. This size is exceptional, considering that most individuals don’t have these big biceps compared to Ramon Dino’s forearms.

What sets Ramon Dino apart is his incorporation of calisthenics into his training regimen, which played a significant role in his forearm development.

Calisthenics, a form of exercise that utilizes bodyweight movements, provides unique benefits for forearm development. Unlike traditional weightlifting exercises that primarily target larger muscle groups, calisthenics engages the forearms more directly and intensely.

Movements like pull-ups, push-ups, handstands, and various grip exercises challenge the forearm muscles, promoting strength, endurance, and hypertrophy.

The nature of calisthenics exercises, which require gripping and supporting body weight, places substantial demand on the forearms. This constant engagement leads to increased muscle activation and growth over time. As Ramon Dino honed his calisthenics skills, his forearms naturally developed and gained exceptional size.

Aside from aesthetic benefits, well-developed forearms offer practical advantages. Strong forearms improve grip strength, crucial in various sports and activities such as rock climbing, weightlifting, and martial arts. Additionally, robust forearms contribute to overall upper body strength and stability, enhancing performance in both athletic pursuits and daily activities.

Ramon Dino Diet and Nutrition

Here is a list of foods that Ramon Dino includes in his diet plan:


  • Eggs
  • Banana

Lunch and Dinner

  • Avocado
  • Yams
  • Brown rice
  • Lean meats (chicken and turkey)
  • Omega-3-rich fish
  • Leafy greens

Ramon Dino’s diet is well-balanced because it gives him protein, carbs, and healthy fats. His meal planning is great for people who are always on the go. He usually uses the meal-prep service that many companies now offer when he has to travel for his bodybuilding shows.

Can you follow Ramon Dino’s Workout Routine?

Yes, I get it. You like Ramon Rocha Queiroz and might want to look like him. However, you should know that he is a professional bodybuilder. His workout is very specific to his training goals, so it might not be good for you.

Don’t be upset, though. You can’t exactly copy his workout routine, but you can use some of the exercises he does and make them harder or easier, depending on how fit you are.

Frequently Asked Questions

How tall is Ramon Dino?

Ramon Dino is 5 feet 11 inches (1.8 meters) tall.

How old is Ramon Dino?

Ramon Dino is 28 years old, the same as his bodybuilding rival Chris Bumstead.

Is Ramon Dino natural?

No, Ramon Dino is not natural. He is a professional bodybuilder, and he uses performance and image-enhancing drugs.


In conclusion, Ramon Dino is a classic physique professional bodybuilder focusing on hypertrophy with a high-volume and intense workout routine. His workout routine focuses on different muscle parts, like his chest, back, legs, shoulders, and arms.

In terms of nutrition, Ramon’s diet is well-balanced. He eats eggs, lean meats, yams, and leafy veggies that give him protein, carbs, and healthy fats.

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

4 thoughts on “Ramon Dino Workout Routine & Diet (Updated 2024)”

    • I’m sorry to say you cannot build a physique like a pro bodybuilder without steroids, but I don’t suggest you take any steroids. You can build a very impressive physique naturally by following the right workout routine, diet, sleep, and good habits.


Leave a Comment