Ramon Dino: The Brazilian Professional Bodybuilder
Ramon Dino Rocha Queiroz is currently one of the top classic physique bodybuilders in the world. The 2023 Arnold Classic Champion is always in the hunt for the top bodybuilding titles with his incredible figure.
| Name: | Ramon “Dino” Rocha Quieroz |
| Date of Birth: | September 2nd, 1995 |
| Place of Birth: | Acre, Brazil |
| Nickname: | “O Dinossauro do Acre(The Dinosaur of Acre)” |
| Category: | Classic Physique |
| Pro Career: | 2018 to Present |
| Height: | 5’11”(180 cm) |
| Competition Weight: | 222 lbs(101 kg) |
| Offseason Weight: | 250 lbs(114 kg) |
| Chest: | 52 in(132 cm) |
| Arms: | 22 in(56 cm) |
| Waist: | 34 in(86 cm) |
| Forearms: | 17.5 in(44 cm) |
| Championships: | 2023 Arnold Classic Champion, 2x Mr. Olympia Runner-up |
Here is what you need to know about top professional bodybuilder Ramon Dino. Read below to learn everything about Dino from becoming a top bodybuilder, his training, and diet.
Ramon Dino’s Early Life
Ramon “Dino” Rocha Queiroz grew up in Acre, Brazil. He came from a relatively poor family that didn’t have a lot when Ramon was growing up.
Dino had multiple siblings and his mother would work all day to provide for her children. From an early age, Rocha had an interest in lifting weights and bodybuilding.
Unfortunately, since Ramon came from a poor family, they couldn’t afford to buy him weights or buy him a gym membership. This led Dino to be assertive and come up with different methods to begin weight training.
With help, Ramon was able to build his own weights out of concrete and begin his weight training. He would gradually begin to build muscle and was noticeably symmetric thanks to his great genes.
Ramon Dino’s Early Bodybuilding Career
As a teen, Ramon Dino had built a good figure and began getting noticed by local bodybuilders. He was encouraged to start competing in local amateur bodybuilding competitions.
Ramon quickly gained attention on the Brazilian amateur bodybuilding circuit. In 2016 and 2017, Dino placed 2nd in the regional Acre Amateur Bodybuilding Championship.
After good showings, Ramon finally peaked as an amateur bodybuilder in 2018. He would get national recognition by winning the 2018 Olympia Brazil.
With that win, Ramon earned his pro card and moved on to take his career to the next level.
Dino’s Pro Career
For the next three years as a pro, Ramon Dino would slowly work his way up the ranks. He gradually began placing higher in different competitions and continued developing a pro-level figure.
After three years of hard work, Ramon began making his presence known on the international stage. 2021 was Dino’s coming out party as he placed 2nd in the Europa Pro and top 5 at the 2021 Mr. Olympia.
These showings gained Ramon more confidence and he continued evolving into a top classic physique competitor. In 2022, Ramon established himself as one of the top classic physique competitors.
He placed 2nd in both that year’s Arnold Classic and Mr. Olympia. Many people believed that Ramon was the person to knock off reigning champion Chris Bumstead.
2023 would turn out to be Dino’s year as he finally won the Arnold Classic and took 2nd again at Mr. Olympia. So far in 2024, Ramon earned another top 2 finish at the Arnold Classic.
Ramon Dino’s Workout Split
Ramon’s workout routine consists of a five day split. Each day, Ramon works a different body part and rests over the weekends.
- Monday: Chest
- Tuesday: Back
- Wednesday: Legs
- Thursday: Shoulders
- Friday: Arms
Ramon Rocha’s Chest Workout
- Dumbbell Incline Press: 4 Sets 10-12 Reps
- Incline Seated Chest Press: 4 Sets 10-12 Reps
- Decline Seated Chest Press: 3 Sets 10-12 Reps
- Pec Dec Fly: 3 Sets 10-12 Reps
- Push Ups: 4 Sets 20 Reps
Ramon Rocha’s Back Workout
- Rope Pullover: 3 Sets 10-12 Reps
- Wide Grip Lat Pulldown: 4 Sets 8-10 Reps
- V-Bar Lat Pulldown: 4 Sets 8-10 Reps
- Bent Over Barbell Rows: 4 Sets 10-12 Reps
- Hyperextensions: 4 Sets 10-12 Reps
Ramon Rocha’s Leg Workout
- Leg Extensions: 3 Sets 10-12 Reps
- Barbell Squats: 3 Sets 10-12 Reps
- Leg Press: 4 Sets 10-12 Reps
- Hack Squats: 3 Sets 10-12 Reps
- Lying Leg Curls: 4 Sets 10-12 Reps
- Walking Lunges: 3 Sets 10 Reps
Ramon Rocha’s Shoulder Workout
- Incline Machine Shoulder Press: 5 Sets 8-10 Reps
- Dumbbell Lateral Raises: 5 Sets 10-12 Reps
- Seated Machine Lateral Raises: 4 Sets 12 Reps
- Barbell Front Raises: 3 Sets 12 Reps
- Rear Delt Fly Machine: 3 Sets 12 Reps
- Lying Rear Delt Fly: 3 Sets 10-12 Reps
Ramon Rocha’s Arm Workout
- Spider Dumbbell Curls: 3 Sets 10-12 Reps
- Incline Dumbbell Raises: 4 Sets 10-12 Reps
- Preacher Machine Curls: 3 Sets 12 Reps
- Tricep Rope Extensions: 4 Sets 10-12 Reps
- Tricep Pushdown Machine: 4 Sets 12 Reps
- Overhead Rope Tricep Extension: 4 Sets 10-12 Reps
Dino’s Diet
Being Brazilian, Ramon Dino’s diet consists of organic whole foods that are rich in proteins and nutrients. Ramon knows how to cook, but states that he prefers his mother’s cooking.
During competition season, Rocha eats six meals daily to meet his protein and macros.
Meal 1(Breakfast)
- 5 Whole Eggs
- 4 Pieces of Whole Grain Bread
- 1 Cup of Natural Yogurt
Meal 2
- Chicken Stew
- 1 Cup of Rice
Meal 3
- 180 Grams of Beef
- 1 Cup of Rice
Meal 4
- 50 Gram Whey Isolate Protein Smoothie
Meal 5
- 200 Grams of Chicken
- 300 Grams of Potatoes
- 1 Cup of Rice
Meal 6
- 50 Gram Whey Isolate Protein Smoothie
- 80 Grams Rolled Oats
- Sliced Apple
Dino’s Supplement Stack
Of course, being a professional bodybuilder, Queiroz has a strict supplement stack that he takes daily. Here are some of the daily supplements that Dino uses.
- BCAA
- Whey Protein
- Omega 3s/Fish Oil
- Creatine
- Multivitamins
- Fat Burners
FAQS About Ramon Dino
Where is Ramon Dino From?
Ramon Dino was born and raised in Acre, Brazil
When was Ramon Born?
Dino was born on September 2nd, 1995
When did Ramon Rocha Get His Pro Card?
Ramon Dino earned his pro bodybuilding card in 2018 after winning the Brazilian Amateur Mr. Olympia
What are Queiroz’s Measurements?
- Chest: 52 in(132 cm)
- Arms: 22 in(56 cm)
- Waist: 34 in(86 cm)
- Forearms: 17.5 in(44 cm)
- Height: 5 ft 11 in(181 cm)
What Bodybuilding Category is Dino in?
Ramon Dino currently competes in the classic physique bodybuilding category.
What is Rocha’s Nickname?
In Brazil, Dino earned the nickname “O Dinossauro do Acre(The Dinosaur of Acre).”
What Championships Have Ramon Won?
Ramon’s biggest win in bodybuilding is winning the 2023 Arnold Classic. Aside from that win, Dino has placed second multiple times in the Mr. Olympia and Arnold Classic.
Does Ramon Dino Take Steroids?
Ramon claims to be a clean bodybuilder who doesn’t take any performance enhancement supplements. There is currently nothing reported that can dispute Dino’s claim.
What’s the Future For Ramon Dino?
Ramon Dino is one of the top classic physique bodybuilders of the common era. He has a great physique which has deservingly earned him multiple top finishes in the world’s biggest competitions.
Rocha is currently in his prime, so we can expect to continue seeing him earn top spots on the podium.
