Michailia Sifnaiou Hamburg · EN / EL
Online · Hamburg & worldwide

Online personal training from Hamburg, two ways.

A 12-week custom program written for your goals and gym, or live virtual sessions over video with no equipment needed. Coaching in English or Greek — pick the format that fits, or combine both.

Custom programs Virtual sessions EN · GR
Option I

Custom Programs

A 12-week training plan written for you, with weekly check-ins and ongoing adjustments. You train on your own schedule. I write the plan and review your logs.

12 weeks Any gym setup Async coaching
See how it works Option II

Virtual Training

Live sessions over video call. We exercise together in real time. No equipment, no gym, just you and a clear space at home or wherever you are.

Live video No equipment Anywhere
See how it works
i.
Custom Programs

A 12-week plan, written for you.

Train on your own schedule. I design the program, you do the sessions, we review and adjust together.

Why custom

Why a custom program, instead of a template.

Tailored to your goal

Hypertrophy, strength, fat loss, general fitness. Your plan is written for the specific outcome you're after.

Tailored to your equipment

Commercial gym, home setup, or just a pair of dumbbells. Every exercise is chosen from what you actually have available.

Tailored to your schedule

Two days a week, four days, alternating. The plan is built around the time you actually have.

Adjusts as you go

Progress stalls, life changes, an injury appears. We update the plan together as things change.

What it actually is

A coach, a plan, twelve weeks together.

You fill out a detailed intake. I write a program from scratch: exercises, sets, reps, rest, and weekly structure. You log your sessions, I review them, and we adjust together along the way.

Twelve weeks of working with a coach who knows your training, rather than a generic plan from an app.

A client following a custom online program from a tablet at the gym.
How it goes

Twelve weeks, four phases.

Week 0

Intake & design

Detailed form + a 30-minute call. I write your full 12-week plan and walk you through it before you start.

Weeks 1–4

Foundation

Build the routine, dial in technique, baseline your numbers. Weekly check-ins, small adjustments.

Weeks 5–8

Progression

Volume and load go up where you're ready. We're now training, not just starting. Re-cut the plan mid-block.

Weeks 9–12

Push & review

Peak block, then a full progress review. You leave with a clear next-step plan, whether you continue solo or extend together.

What's included

What's included.

Custom written plan

A 12-week training program with full exercise selection, sets, reps, rest periods, and progression rules.

Weekly structure

A clear weekly schedule built around how many days you train and how your week actually flows.

Progress reviews

You log your sessions, I review the numbers, and we talk about what's working and what isn't.

Plan adjustments

The plan evolves with you. Travel weeks, busy weeks, a sore shoulder. We adapt as needed.

Direct access

Question between sessions? Message me directly. I read every message myself and reply as soon as I can.

Full 12-week support

Long enough to actually measure progress and build a habit. Not a 30-day burst that disappears.

Pricing

Simple, single price.

12-week custom program
200 € / 12 weeks
Includes intake call, full written plan, weekly log reviews, and plan adjustments throughout.

This is indicative pricing. If you need something more specific (a longer duration, more active coaching, a plan for multiple people, or anything else), get in touch and we'll figure out the best option together.

ii.
Virtual Training

Live sessions over video.

Not a program you follow on your own. We meet on a video call at a set time and I coach you through the session in real time.

A coach guiding a live virtual training session over video from home.
How it works

How a live session works.

  • 01

    You book a slot

    Single session, weekly, or twice a week. Whatever fits. Pick a time, get a calendar invite with the video link.

  • 02

    We meet on video

    Zoom or WhatsApp video, your call. Prop your phone or laptop somewhere I can see you, and we start.

  • 03

    We train together

    45 minutes of real coaching. I demo, you move, I correct your form, we count reps. No pre-recorded class.

  • 04

    You finish stronger

    Bodyweight, bands if you have them, a chair, a wall. The session is built around what's actually in your space.

Who it's for

When live virtual training is a good fit.

You travel a lot

Hotels, airbnbs, family trips. As long as there's wifi and floor space, the session happens.

You'd rather train at home

No gym membership, no commute, no audience. Just you, your living room, and a coach on screen.

Your week is unpredictable

Book your sessions weekly and adjust them to fit your schedule. No monthly commitments!

You want real-time coaching

Live form cues, live questions, live adjustments. Not a video to follow, not a plan to read alone.

Pricing

Pay-as-you-go, or block of sessions.

Sessions are 45 minutes. The first one is half price so you can see how it actually feels before committing to anything.

Try it
15 € / first session
A single 45-minute session at half price. Decide afterwards if you want more.
Single session
30 € / session
Drop-in 45-minute live session. Book one at a time, no commitment.
5-session block
120 € / 5 sessions
Use within 8 weeks. Best for building a real twice-a-week rhythm.
Common questions

Before you fill out the form.

What's the difference between Online Programs and Virtual Training?
Programs are async: I write you a 12-week plan, you train on your own schedule, I review your logs and adjust. Virtual Training is live: we get on a video call and I coach you through the session in real time. Some clients combine both, a written program plus one live session a week for accountability.
Do I need a gym membership?
No. For programs, your plan is built around the equipment you actually have. If you do have a gym membership I can also plan around that, it will only offer more flexibility and variety. For virtual sessions, you need zero equipment: bodyweight, a clear corner, optionally a band or chair. If you are willing to invest in some resistance bands it would increase our options, but you definitely don't need to do that to start.
How is this different from a workout app?
An app gives you a pre-made template. I write your plan from scratch, read your logs each week, and adjust based on what's actually happening in your training.
Can complete beginners do this?
Yes. Beginner programs are simpler and slower-paced: fewer exercises, more time learning each one. The principle is the same; the dose is different.
What if I have an injury?
Tell me on the intake form and we'll work around it. If something needs a physiotherapist first, I'll let you know before we start. If you have instructions from your doctor you can also let me know about that and I'll take it into account when planning.
What happens after 12 weeks?
You'll get a written progress review and a clear next-step plan. From there it's your call: extend together, switch to in-person if you're in Hamburg, or continue on your own with what you've learned.
Get started

Tell me about your training.

Whether you want a 12-week program, a few virtual sessions, or both, fill this out and I'll come back with a plan. I read every form myself.

  • Available worldwide
  • English & Greek
  • Reply within 24 hours
  • Or WhatsApp +30 694 671 1107
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