Ramon "Dino" Rocha Queiroz is the reigning Classic Physique Mr. Olympia — the first new champion of the post-Bumstead era and the first Brazilian man ever to win a Mr. Olympia title. After finishing runner-up to Chris Bumstead in 2022 and 2023, he finally took the crown in October 2025.
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"I dreamt of this moment a lot of times. Thank God."
At 5'11" and an official weigh-in of 101 kilograms (about 223 pounds) — two kilos under his class limit — Dino carries the widest quads and some of the freakiest arms in the division: his forearms taped 17 inches unpumped during his current prep.
This guide covers how he trains, what his documented sessions actually contain, how he eats, and the title defense he's building toward at the 2026 Mr. Olympia (September 24-27, Las Vegas).
Training Philosophy
Dino's style is machine-dominant, slow, and strict: full ranges of motion, controlled reps, and load that serves the muscle rather than the ego. Hack squats are the signature — the movement most responsible for the quad sweep that decides his class.
He doesn't publish a rep-by-rep program. His filmed training weeks rotate through shoulders, legs, chest with back, arms, and a dedicated back day — and back is the battleground of his 2026 defense. The Olympia's head judge has said publicly that Dino's back development is what will decide his battle with runner-up Mike Sommerfeld, and Dino's recent check-ins, five and a half weeks out, have led with exactly that: a shredded rear double biceps.
The team behind him changed after his fourth-place stumble in 2024. Longtime coach Filipe Pereira departed; Brazilian trainer Fabrício Pacholok came in, nutrition legend Chris Aceto stayed on, and IFBB judge André Carlos Pierin now runs his posing.
Documented Training Week
The outline below reflects his filmed sessions rather than an official program — Dino has never published exact sets and reps, so treat the structure as the documented shape of his training, not a prescription.
| Day | Focus | Documented Movements |
|---|---|---|
| Day 1 | Shoulders | Machine incline press, lateral raises, reverse pec deck |
| Day 2 | Legs | Hack squats, extensions, leg curls, abduction |
| Day 3 | Chest + Back | Pec deck, machine press, pulldowns, supported rows |
| Day 4 | Arms | Incline curls, preacher machine, pushdowns, dips |
| Day 5 | Back | Barbell rows, iso-lateral rows, hyperextensions |
Back
His filmed "Wings of Victory" back sessions from Olympia prep are a study in basics done violently well: bent-over barbell rows with the weight climbing set over set, Hammer Strength iso-lateral rows, pulldowns on a medium neutral grip performed — in his words — slow and controlled, one-arm machine rows, and weighted hyperextensions to finish.
| Exercise | Style | Notes |
|---|---|---|
| Bent-Over Barbell Row | Ascending loads | Heaviest pull of the session |
| Hammer Strength Iso-Lateral Row | Strict, per side | Unilateral thickness work |
| Lat Pulldown (Neutral Grip) | Slow and controlled | His own description of the tempo |
| Machine One-Arm Row | Full stretch | Lat isolation |
| Weighted Hyperextension | Finisher | Erectors and glute tie-in |
Legs
Leg day is where the "Dinossauro" nickname earns its keep. His filmed sessions open with leg extensions to warm the knees, move into a few heavy sets of hack squats, then finish with seated leg curls and the hip abduction machine. In May 2025 he filmed a leg day alongside Derek Lunsford — the Open champion — running extensions, a linear hack squat, leg press, curls, and adduction work.
| Exercise | Style | Notes |
|---|---|---|
| Leg Extension | Warm-up, then working sets | Primes knees before loading |
| Hack Squat | A few heavy sets | The signature quad builder |
| Leg Press | High effort | Volume after the hack squat |
| Seated Leg Curl | Strict | Hamstring isolation |
| Hip Abduction Machine | Finisher | Glute medius, stage width |
Shoulders, Chest, and Arms
Shoulders run machine incline overhead presses, dumbbell and machine lateral raises, barbell front raises, and rear-delt work on the reverse pec deck and lying machine flyes. Chest shares a day with back: pec deck, machine presses, pulldowns, and chest-supported rows.
The arm day behind those 17-inch forearms rotates prone-incline and seated-incline dumbbell curls, machine preacher curls, banded triceps pushdowns, dip presses, and overhead cable extensions — machine and cable tension, strict execution, nothing exotic.
Diet
Dino's documented off-season day of eating is six meals of Brazilian staples: five whole eggs with bread and yogurt to open; chicken stew with rice; lean beef with rice; a 50-gram whey isolate shake; chicken with 300 grams of potatoes; and a final shake with oats and an apple before bed.
He has never published his calories or macros — circulating numbers are third-party estimates. What is documented: the off-season bulk carries him well above his class, and nutritionist Chris Aceto manages the long dig down to the 101-103 kilogram Classic limit.
He's been sponsored by Brazilian supplement giant Max Titanium since 2021, which now sells a signature Ramon Dino line — whey, Creapure creatine, and a pre-workout. And despite the professional kitchen discipline, he remains a mama's boy about food:
"I know how to cook. But I prefer that my mother cooks because her food is tastier and mother's food is priceless, bro!"
The System
Dino's origin story explains the work rate. The youngest of three from Rio Branco, Acre, he started training at 14 but could only afford one month of gym fees — so he trained calisthenics outdoors. At 21 and unemployed, he bought eggs on credit to keep eating for muscle. The nickname came later, on a reality show, from a joke that Acre is so remote only dinosaurs live there.
Now he's the champion of the division Chris Bumstead defined — and the two are genuinely close. They've trained back together in Brazil, and Bumstead has said Dino's genetics are better than his own. The plan from here is stated plainly: hold the Classic title for "at least about five years," then finish his career in the Open division.
First he has to keep it. Sommerfeld is closing, the judges are watching his back double biceps, and the defense happens in September — the full field is in our Mr. Olympia 2026 preview.
Explore Similar Routines
- Chris Bumstead's Workout Routine
- Sam Sulek's Workout Routine
- Derek Lunsford's Workout Routine
- Mr. Olympia 2026: The Full Preview
- Arnold Schwarzenegger's Workout Routine
Not everyone has two hours a day for an Olympia split. If time is your constraint, EMS training condenses a full-body strength stimulus into a 20 minute session.
Dino's documented day runs six meals of Brazilian staples with two 50-gram whey isolate shakes built in. His Max Titanium signature line tells you the categories he actually uses: whey, Creapure creatine, and a pre-workout.