Run.Lift.Repeat.
Get strong and fit enough to run, without losing muscle or speed. One plan for your lifting and running, built around your week.
Body fat lost by a client in 12 weeks
Muscle gained by a client in 12 weeks
Lifting and running, built around your week
Meet your coach
Hi, I’m D9
I started on the football pitch and grew into a hybrid athlete: lifting heavy and running fast in the same week. I’ve learned first-hand how to build strength and muscle without giving up your fitness.
Now I help people like you do the same. Whether you want to build muscle, lose fat or run your first 5K, I’ll give you a plan that fits your schedule, keeps you consistent and shows you that you’re capable of far more than you think.
The goal is progress, not perfection. One day, one rep, one run at a time. Let’s Get It.
The method
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.
Free sample
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.
Transformation Tuesday
Client results
Real clients, real progress. Consistent training, honest nutrition and a plan built around their life.
Before
After
Before
After
Before
AfterWays in
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 plan →8-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 Strava →Coaching
One-to-one programming and check-ins for your goals, your schedule and your gym.
DM “COACH” →3 minutes
Get the free 1‑week plan
Answer a few questions so the plan fits your schedule, goal and body. For adults 18 and over. See a sample week first.
- Built around your training days
- Lifting and running in one week
- Adjusted for injuries
- Sent to you by DM
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.
Series on Instagram
Watch the series
Episode by episode: how to choose the right training for your goals.
Nigerian foods that power your runs.
Arms, back, abs and shoulders workouts with minimal equipment.
Stretching, sauna and active recovery for people with a 9-to-5.
Trained with
TechnoGymPUMA
Plans · coaching · partnerships
Let’s train
For plans, coaching or partnerships, message me on Instagram. I reply to every DM.