Online coaching
Online fitness coaching for men who already train, or used to: a plan with structure instead of guesswork, built around your work week and whatever equipment you have, with a coach who reads your logbook and adjusts it every week.
This is one part of how coaching with me works. Coaching is open to anyone; this page is written for men in their 20s to 40s who want a training week that holds up. Two goals have pages of their own: getting stronger and building muscle.
Fit
What coaching fixes
If you already lift, you know the exercises. What usually goes missing is everything around them: the order, the progression, the honest read on effort, and a week that survives work.
The 2026 position stand of the American College of Sports Medicine concludes that healthy adults should do progressive resistance training, which asks a little more of you over time.1 That is what a plan is. Random sessions feel like work but give you nothing to build on, and nothing to look back at when you wonder if it’s working.
The World Health Organization’s guidelines recommend muscle-strengthening activity on two or more days a week for adults.2 The ACSM stand finds strength is enhanced with two or more sessions a week.1 So a man with a packed schedule isn’t choosing between a perfect plan and nothing. Two good sessions count, and a third is a bonus. (How often to train.)
Training hard and training smart get confused. A review of the research on predicting how many reps are left in a set found people were imperfect at it, regardless of their training background.3 Which means “I had nothing left” or “that was easy” is an estimate, not a measurement. So we track reps in reserve and the numbers in the logbook, and let the trend tell us whether to go heavier. (How hard each set should be.)
A 2026 meta-regression of 67 studies found that gains in muscle size and strength both increase as weekly volume increases, with diminishing returns.4 In plain terms, more sets help, up to a point, and then they help less. Most of the people in that analysis were men, 79.1 percent, with an average age of about 25,4 so its findings come largely from younger men. Where a goal needs more, the build-muscle and strength pages go into it.
How it runs
An outline of the mechanics. Your real plan is built from your goal, your history, your schedule and your equipment.
I write the plan around whatever equipment you have: a full gym, a garage rack, a pair of dumbbells. It lives in the Trainerize app, with the lifts, the sets and the weight from last time. With three days a week, I usually start people on full body.
You weigh in twice a week and send progress photos every two weeks. The logbook tells the rest: which lifts moved, which stalled, which sessions got skipped and why. (Consistency, not motivation.)
We go through the week: what the logbook shows, what work and life allowed, and the one thing to change next. Between calls you can message me.
On a busy week I cut exercises before I cut effort. You still do the main lifts and still push them; you keep the workout right for your level. A short session you did beats a full one you skipped. (Coaching for a busy week.)
Where it starts
Apply and tell me what you’re doing now, or what you did last: how many days you can really train, what equipment you have, and what usually derails it. That tells me more than a goal statement does.
If something hurts or a doctor is involved, that comes first; I’m a fitness coach, not a doctor.
Apply, tell me where you are, and we’ll talk about what you need.
A real plan. A real read on the numbers. A week that holds.
Apply for coachingQuestions
Short answers. The rest is on the main questions page.
There isn’t one number I can give a stranger. A 2026 meta-regression of 67 studies found that more weekly sets kept paying off for muscle size and strength, but each extra set paid less than the one before.4 I start from your schedule and your history, and the logbook shows how it’s going.
It’s built around your work week. Tell me how many days you can really train and what equipment you have, and the plan is written around both and lives in the Trainerize app. The World Health Organization’s adult guideline asks for muscle-strengthening on at least two days a week,2 so a two-session week is a legitimate one. When work takes over, the plan gets shorter, not softer. (Coaching for a busy week.)
Yes. Tell me what you were doing last, when you stopped, how many days you can train and what you have to train with. The plan starts from there, and the weekly call is where we change it. (Getting back into it.)
You’ll have numbers to look at: the lifts you log in Trainerize, two weigh-ins a week and progress photos every two weeks. The reps-left number in the log is an estimate, and the research review I cite found people were imperfect at predicting it whatever their training background.3 So we read the trend across weeks, not one hard set.
If you want a person beside you for every set, a few sessions with a trainer at your gym are the better start, because online I can’t stand next to you. Online coaching suits you if you can get yourself there and want the plan, the order and the weekly adjustments. (The honest comparison.)
Next
Tell me your week and your equipment. We’ll build the plan around both.
Prefer to message me directly? DM TRANSFORM on Instagram @diogo.camera
Prefer a form? Fill out the full application (opens Google Forms)
No pressure to commit. Just an honest conversation about where you are and where you want to go.
