Femi Oniya Body & Strength

Achieve the body of your dreams. Get stronger. Live longer.

The ONLY 5 lifts you need to build muscle and get stronger

You don’t need to learn all sorts of different exercises to build muscle. While more exercises will make your workout more interesting, just 5 lifts will get you asjacked and looking better than 99% of other people.

Man sitting on a workout bench in a gym, wearing a blue cap, black tank top, black shorts, and white socks, with gym equipment including dumbbells and weight plates around him.

Bench Press

The bench press is going to give you a developed chest, chiseled triceps, and developed front shoulders that will help create a 3D look for your upper frame that will have you looking like a hunk.

A man lifting dumbbells while sitting on a workout bench in a gym.

Overhead Press

The bench press is going to give you a developed chest, chiseled triceps, and developed front shoulders that will help create a 3D look for your upper frame that will have you looking like a hunk.

A man sitting on a workout bench in a gym, wearing a blue cap, black tank top, black shorts, and white socks, with a rack of dumbbells and a large weight plate nearby.

Bent-Over Row

The bench press is going to give you a developed chest, chiseled triceps, and developed front shoulders that will help create a 3D look for your upper frame that will have you looking like a hunk.

A man performing a split squat exercise with dumbbells in a home gym with black walls and equipment.

Barbell Squat

The bench press is going to give you a developed chest, chiseled triceps, and developed front shoulders that will help create a 3D look for your upper frame that will have you looking like a hunk.

A man sitting on a workout bench in a gym, wearing a blue baseball cap, black sleeveless shirt, black shorts, and white socks, with dumbbells on a rack nearby.

Deadlift

The bench press is going to give you a developed chest, chiseled triceps, and developed front shoulders that will help create a 3D look for your upper frame that will have you looking like a hunk.

Let’s Get Fit!

A man standing in a gym, smiling, wearing a blue Los Angeles Dodgers cap, black sleeveless shirt, black shorts, and white socks, with gym equipment in the background.