Frankie Dades

Muscles and Miles

Muscles and Miles

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A hybrid athlete style of training where you incorporate running and weight lifting into your training. The goal is to build your endurance while gaining strength and muscle mass. This will be my daily workouts. You will get my workouts a week after I do them so you will always be a week behind me.

Build muscle, Lean muscle, Performance, Conditioning
16 weeks program
Build muscle, Lean muscle, Performance, Conditioning
16 weeks program

Workouts

Leg day + Off day from running
Leg day + Off day from running
5.0
16
Legs, Abs & Core, Lower Body
Easy Run + Chest/Tris
Easy Run + Chest/Tris
5.0
12
Abs & Core, Chest, Cardio, Bodybuilding
Easy Run + Back/Biceps
Easy Run + Back/Biceps
4.9
12
Athletic Performance, Gym, Back, Cardio
Interval day + body weight
Interval day + body weight
5.0
3
Cardio, Bodyweight, Abs & Core, Outdoor
Easy run + Shoulders/Arms
Easy run + Shoulders/Arms
5.0
4

Glowing 5-Star Reviews from Satisfied Customers

Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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Reminders
Set workout reminders to stay on track!
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About Frankie Dades

Online personal trainer

My name is a Frankie. I am 27 years old and have been an athlete my entire life. I played sports such a boxing football & basketball. When I got into fitness At the age of 13 I lifted weights, did CrossFit for 3 years, competed in a bodybuilding competition placing first in both novice and open, completed a half marathon and completed a full marathon. I am a level 1 CrossFit coach and nutrition coach and have helped numerous people to transform their lifestyle to become better versions of themselves. I have also transformed my own body after gaining some weight in my early 20s.

Frequently asked questions

What are the goals of the program?
Increase strength of compound lifts while becoming a better runner
How to schedule the program into a week?
Whatever your weakness is, I would focus on doing first. For me, I was always a good lifter but I wasnโ€™t a good runner. I will run first so I could have all my energy for that run because I can still operate and have a good lift after running.
Who are these workouts for (skill-level)?
These workouts could be for beginners or advanced athletes. I will have the option for beginner or advanced runs. As far as lifts, the compound movements will be based off of your personal percentages.
How to get the best outcome of the program?
While it is important to follow the program, it is equally as important to focus on recovery, nutrition, and hydration. I suggest 7-8 hours of sleep a night, following a whole food nutritious diet, and consuming electrolytes as well as a gallon of water a day.
What do I need to participate in this program?
For the runs you do not need any equipment. A GPS watch would help. For the lifts you do need access to a training facility

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