Free plan

My free three-day plan.

A full three-day training week, written the same way I write plans for new clients. It’s yours to keep, whether or not we ever work together.

What’s inside

Three full-body sessions.

Each day has a warm-up, six exercises and a cool-down. Follow it as written for a few weeks to build a routine and learn the main movements.

  • Days
    Three sessions a week

    Enough to make progress without taking over your week.

  • Why
    Sets, reps and a coaching cue

    How much to do, and the main thing to focus on for each exercise.

  • Next
    How to progress

    When to add reps, and when to add weight.

Get the plan

Send me the plan

Takes about twenty seconds.

Enter your name and email to unlock the button. You get the plan, and I’ll check in once, a week later.

What happens next

What you’ll receive.

Here’s what happens after you press the button.

  1. NowThe plan downloads straight away
  2. TodayA copy lands in your email
  3. A week laterOne check-in to see how it is going

On Instagram

Training clips and client progress.

I post exercise breakdowns, training tips and progress from my clients.

Follow @coachedbymanuelrosa
coachedbymanuelrosaManuel Rosa · Personal trainerView profile
  • Post: Shoulder pinches when you press? Start at the blade.
  • Post: I am Manuel. This is how I coach.
  • Post: Ten people finished twelve sessions.
  • Post: a client and coach together after a session at BuzzGym Harrow
  • Post: client progress, before and after twelve sessions
  • Post: a client working through a mobility drill on the gym floor

Discuss your goals.

Tell me what you’re working towards. Your message comes straight to me, and the first conversation is free.

  1. Tell me what you need

    Let me know what you want to work on and when suits you for a call.

  2. I respond personally

    I read and reply to every enquiry myself.

  3. A straightforward conversation

    We talk through your goals and whether coaching is right for you. There’s no obligation.

* Required. Your details only go to Manuel.

Would you rather message directly? WhatsApp 07944 377227 or @coachedbymanuelrosa

Where we train

BuzzGym Harrow.

BuzzGym Harrow
Unit C2, First Floor
St Ann’s Shopping Centre
Harrow HA1 1AT
Get directions

Next

Discuss your goalsTell me what you are working towards.
Discuss your goals