Run.Lift.Repeat.
I’m D9, a hybrid athlete in Lagos. I train strength and running together, and I share exactly how to do it without losing muscle or speed.
Bench press
5K run
About me
My fitness journey started on the football pitch, where I developed a passion for competition, discipline and pushing my physical limits. What began as a love for the game gradually evolved into a deeper commitment to strength training, running and overall athletic performance.
Today, I consider myself a hybrid athlete, combining strength, endurance and conditioning to build a well-rounded, athletic physique. From achieving a 170kg bench press and running a sub-22-minute 5K to exploring new challenges in fitness, my journey has been built on consistency, progressive improvement and a willingness to step outside my comfort zone.
Beyond my own goals, I’m passionate about helping others discover what they’re capable of. I believe fitness is about more than aesthetics; it’s about building confidence, developing discipline and realising that you’re capable of far more than you initially imagined.
Through my journey, I hope to inspire others to challenge their limits, embrace the process and become stronger versions of themselves physically and mentally.
The goal is progress, not perfection. One day, one rep, one run at a time. Let’s Get It.
What hybrid training means
Strength
Lift to build an athletic physique: shoulders, arms, back and a strong core. Short, focused sessions that you can still recover from.
Running
Run for energy, endurance and a clear head. Easy miles and honest pacing, so the running supports your lifting instead of fighting it. Follow my runs on Strava.
A sample week
Four lifting sessions, two runs and a rest day, built for a beginner who can train six days. Tap a day to see the session. Your own plan is built around the days you can train, your goal and any injuries.
MonLower bodyLift
Warm-up: 2 rounds, 30 s each, 45 s rest between rounds. Bodyweight Squats, Walking Lunges, High Knees.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Machine Squat | 3 | 10-12 | 60-90 s |
| Romanian Deadlift (dumbbells) | 3 | 10-12 | 45-60 s |
| Goblet Squat | 3 | 10-12 | 45-60 s |
| Reverse Lunge | 3 | 8-10 per leg | 45-60 s |
| Glute Bridge | 3 | 12-15 | 45-60 s |
| Standing Calf Raise | 3 | 15 | 30-45 s |
Abs finisher: 1 set, 30 s each. Front Plank, Leg Raises, Russian Twists, Flutter Kicks.
TueUpper push: chest, shoulders, tricepsLift
Warm-up: 2 rounds, 30 s each, 45 s rest between rounds. Jumping Jacks, High Knees, Walk-out to Push-up.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell Bench Press | 3 | 10-12 | 60-90 s |
| Seated Dumbbell Shoulder Press | 3 | 10-12 | 45-60 s |
| Cable Fly tri-set: up to down, middle, down to up | 3 | 10-12 each | 45-60 s after all three |
| Lateral Raise | 3 | 12-15 | 45-60 s |
| Tricep Pushdown superset with Overhead Extension | 3 | 10-12 each | 45-60 s |
Abs finisher: 1 set, 30 s each. Mountain Climbers, Flutter Kicks, Leg Raises, Plank.
WedEasy run and coreRun
Warm-up: 5 min brisk walk.
New to running: run 1 min, walk 1 min, repeat 10 times.
Already running 5 km: 20 to 30 min continuous.
Effort: you can speak in full sentences the whole way, about 4 to 5 out of 10. Finish with a 5 min walk.
Core circuit: 3 rounds, 30 s each, 30 s rest between rounds. Dead Bug, Front Plank, Bicycle Crunch, Reverse Crunch.
ThuUpper pull: back and bicepsLift
Warm-up: 2 rounds, 30 s each, 45 s rest between rounds. Walk-out to Push-up, High Knees, Jumping Jacks.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lat Pulldown | 3 | 10-12 | 60-90 s |
| Seated Cable Row | 3 | 10-12 | 45-60 s |
| Single-Arm Dumbbell Row | 3 | 10-12 per arm | 45-60 s |
| Face Pull | 3 | 12-15 | 45-60 s |
| Bicep Curl superset with Hammer Curl | 3 | 10 each | 45-60 s |
Abs finisher: 1 set, 30 s each. Leg Raises, Flutter Kicks, Russian Twists, Scissor Kicks.
FriRestRecovery
No training. Optional 10 min of easy stretching or a walk. Sleep well, drink plenty of water and eat protein with every meal.
SatRun intervalsRun
Warm-up: 5 min walk, then 2 min easy jog.
Main set: 6 rounds of 1 min faster running (about 7 out of 10), then 2 min easy walk or jog.
Cool-down: 5 min walk. About 30 min in total.
The fast minutes should feel hard but controlled, not a sprint.
SunIncline walk and mobilityConditioning
Incline Treadmill Walk: 15% incline, 4 to 4.5 km/h, 25 to 30 min.
Mobility, about 10 min: Hip Flexor Stretch, Hamstring Stretch, Calf Stretch, Figure-4 Glute Stretch, Thoracic Rotation. 30 s per side where relevant.
How to use it
Pick a weight that leaves you 1 to 2 reps short of failure on every set. When you hit the top of the rep range on all sets, add a small amount of weight next session. Start lighter than you think in week 1. Sharp or joint pain means stop and swap the move. Missed a day? Carry on with the next session, don't double up.
This is general fitness information, not medical advice. Check with your doctor before starting if you answered yes to any health question on the form.
Train with me
Free starter plan
A one-week hybrid plan built around the days you can train, your goal and any injuries. See a sample week.
Get the plan8-week hybrid program
A structured lift-and-run program with weekly progressions. Join the list to hear when it opens.
DM “PROGRAM”Run with me on Strava
Follow my runs, paces and weekly mileage, and add me to see how I fit running around lifting.
Follow me on StravaGet the free 1-week plan
Answer a few questions so the plan fits your schedule, goal and body. It takes about three minutes. For adults 18 and over. See a sample week first.
Last step: send it to me
Copy your answers, then paste them into a direct message to me on Instagram. I’ll reply with your plan. Your answers are sent only when you send the message.
Watch
- Hybrid Athlete Series
Episode by episode: how to choose the right training for your goals.
- Run fuel
Nigerian foods that power your runs.
- Pre-Detty December
Arms, back, abs and shoulders workouts with minimal equipment.
- Recovery and mobility
Stretching, sauna and active recovery for people with a 9-to-5.
Trained with
TechnoGymPUMAFreeGame
Let’s train
For plans, coaching or partnerships, message me on Instagram. I reply to every DM.