I’ve designed the ultimate Ramon Dino bodybuilding workout plan using his training videos, which are available on his YouTube channel.
This routine is part of the bodybuilder workout series, where I publish the training plans of Mr. Olympia’s champions and other professional bodybuilders.
About Ramon Dino
Ramon Dino’s real name is Ramon Rocha Queiroz. He is a professional bodybuilder from Brazil.
Ramon is known for his jacked, well-structured, and strong physique.
He has been competing in professional bodybuilding since 2016, when he was 21.
Mr Olympia Brasil 2018 was his first major trophy that led him to international platforms.
He is also one of the close competitors of five times Mr Olympia Classic Physique Chris Bumstead, a.k.a CBUM.
Ramon Dino’s competition history:
| Championship | Rank | Year |
|---|---|---|
| Regional Championship | 2 | 2016 & 17 |
| Mr. Olympia Brasil | 1 | 2018 |
| Europa Pro | 2 | 2021 |
| Mr. Olympia Classic Physique | 5 | 2021 |
| Muscle Contest Brasil | 1 | 2022 |
| Arnold Classic Physique | 2 | 2022 |
| Mr. Olympia Classic Physique | 2 | 2022 |
| Arnold Classic Physique | 1 | 2023 |
| Mr. Olympia Classic Physique | 2 | 2023 |
| Arnold Classic Physique | 2 | 2024 |
Ramon Dino Workout Routine Summary
| Sessions/Week | Six |
| Duration/Session | 1.5-2 Hours |
| Workout Goal | Bodybuilding |
| Experience Required | Advanced |
| Target Gender | Male |
| Target Age Group | 20-30 years |
| Suggested Program Duration | 3 Months |
Roman Dino actual training split isn’t publicly accessible. However, based on his workout videos available on his YouTube channel, his one’s weekly workout schedule may look like this:
- Day 1: Back Workout
- Day 2: Leg Workout
- Day 3: Chest Workout
- Day 4: Arms Workout
- Day 5: Leg Workout
- Day 6: Shoulder & Abs
- Day 7: OFF
Ramon uses heavy weights and constantly pushes himself to lift more without sacrificing the technique and form.
Combining his training plan with a proper diet and recovery technique will help you build a decent physique over time.
6-Day Ramon Dino Workout Plan for Muscle & Strength
Make adjustment wherever need to match your needs.
Day 1 – Back Workout
| Exercise | Reps | Sets |
|---|---|---|
| Medium Grip Lat Pulldown | 10-15 | 4 |
| Hammer Strength Single-arm Lat Pulldown | 12/side | 3 |
| Single-arm Dumbbell Row | 12/side | 3 |
| Hammer Machine Low Row (Neutral Grip) | 10-12 | 4 |
| Incline Prone T-Bar Row | 10-12 | 3 |
| Seated Machine Row (Overhand Grip) | 10-12 | 4 |
I really like Ramon’s back workout because it involves a variety of pulldown and rowing exercises that target the back from multiple angles. He wisely constructed his back day workout.
For example, medium grip pulldown stimulates the entire lats, single-arm hammer pulldown and unilateral dumbbell row work on each side of the lats and build a symmetrical back, Machine low row engages the lower lats and erector spine, and prone T-row and machine row effectively target the upper and middle back.
Anyone wanting to get a huge and proportional back can try Ramon Dino’s workout.
Day 2 – Leg Workout A
| Exercise | Reps | Sets |
|---|---|---|
| Leg Extension (Warm-up) | 20 | 1 |
| Leg Extension | 10-15 | 5 |
| Machine Leg Press | 10-12 | 5 |
| Hack Squat | 10-12 | 5 |
| Lying Leg Curl | 12-15 | 5 |
| Seated Hip Adduction | 12-15 | 4 |
Ramon Dino follows an advanced high-volume leg workout that involves doing multiple exercises using heavy weights.
He starts his leg day with a knee extension exercise, which he does 5 to 6 sets of 8-12 reps. Then, he moves on to the leg press and hack squat machine and performs another 8 to 10 sets combined.
After training the anterior thigh, he does leg curls to hit the hamstrings and hip adduction to bolster the adductors.
Ramon always pushes himself for an extra few reps after each set to stimulate hypertrophy.
Day 3 – Chest Workout
| Exercise | Reps | Sets |
|---|---|---|
| Incline Hammer Chest Press/DB Press | 10-12 | 4 |
| Smith Machine Incline Dead-stop Bench Press | 8-10 | 4 |
| Flat Chest Press (Hammer Chest Press) | 6-8 | 4 |
| Hammer Strength Low Chest Press | Failure | 4 |
| Incline Cable Chest Fly (30-Degree) | 8-10 | 3 |
| Incline Dumbbell Fly (60-degree) | 6-8 | 3 |
This is one of Ramon Dino’s intense, high-volume, and heavy-lifting chest workouts. It involves performing six exercises, a combination of bench presses and flies.
In this video, he began with incline hammer-strength chest presses, followed by dead-stop incline press and low chest press, and ended with cable and dumbbell flies.
He also uses dead-stop reps, drop sets, and failure reps techniques to bring out size.
These exercises and techniques effectively train each portion of the pectoral muscles: the clavicular head (upper chest), the sternal head (middle pecs), and the abdominal head (lower chest), and build a jacked and balanced chest.
Day 4 – Arms
| Exercise | Reps | Sets |
|---|---|---|
| Incline Seated Cable Curl (75-degree) | 10-15 | 4 |
| Nautilus Bicep Curl | 10-15 | 3 |
| Seated Single arm High Machine Curl | 10/arm | 3 |
| Incline Bench Tricep Pushdown | 10-15 | 4 |
| Lying Cable Overhead Triceps Extension | 10-12 | 4 |
| Single-arm Crossbody Triceps Extension | 10/arm | 3 |
The Ramon Dino arms day comprises only six exercises, three each for biceps and triceps.
Ramon’s biceps exercises, like seated incline cable curl and Nautilus preacher curl, target the bicep’s short and long heads and build strong and burly biceps.
Ramon’s triceps workout involves incline bench triceps extension that targets the long heads, overhead extension that hits the lateral heads, and single-arm crossbody extension that allows you to work on each arm separately and bring out the best triceps shape.
His combination of biceps and triceps exercises can help anyone develop strong and muscular arms.
Day 5 – Leg Workout B
| Exercise | Reps | Sets |
|---|---|---|
| Standing Single Leg Machine Curl | 10-12 | 5 |
| Lying Leg Curl | 10-15 | 5 |
| Seated Leg Curl | 10-12 | 5 |
| Hip Thrust | 10-12 | 5 |
| Calf Raises | 12-15 | 5 |
| Seated Machine Hip Abduction | 12-15 | 4 |
Roman focuses on the quads on one day and the posterior legs on the other day.
On his second leg day, he performs three leg curl variations (standing, seated, and lying) to smash the hamstring muscles.
Ramon also performs hip thrusts, calf raises, and machine hip abduction to build a solid, sculpted, beefy lower body.
Day 6 – Shoulder & Abs
| Exercise | Reps | Sets |
|---|---|---|
| Shoulder Abduction and Adduction | 10-12 | 2 |
| Seated Machine/Dumbbell Press | 10-12 | 6 |
| Dumbbell Lateral Raises | 10-12 | 4 |
| Bent-arm Machine Lateral Raise | 10-12 | 3 |
| Cable/Barbell Front Raises | 10-12 | 3 |
| Reverse Pec Deck Fly | 10-12 | 4 |
| Abdominal Machine Crunch | 15-20 | 4 |
| Back Supported Leg Raises | 15-20 | 4 |
Ramon Dino’s shoulder workout involves five exercises that target all three deltoid muscles. For example, he performs dumbbell shoulder presses and front raises to train the anterior deltoids, lateral raises to engage the medial deltoids, and reverse pec deck fly to hammer the rear delt.
His ab workout is not available on his YouTube channel, so I’ve included the two best ab exercises that I think can fit into this routine.
Download The Training Program PDF
Note for fitness enthusiats: I only covered the training part in this article. It doesn’t explain about Ramon’s diet plans because I think diet is more personalized thing than the workout. For the diet part, you can explore this great resource on the National Institue of Health (NIH) website.
