PERSONAL TRAINING & ONLINE COACHING
Build muscle. Lose fat. Get stronger. Change your physique — without putting your entire life on hold.
03 · THE DIFFERENCE
Most online coaching gives you a programme and leaves you to get on with it. A spreadsheet, a generic meal plan and a weekly check-in. If your job changes, your progress stalls or real life gets in the way, you're expected to figure it out.
That's not how I coach.
Your training, nutrition, cardio and targets are built around you and adjusted as you progress. If something isn't working, we change it. If you're progressing, we push it. If life gets in the way, we adapt.
Because the best plan isn't the one that looks perfect on paper. It's the one you can actually follow — consistently, until you get where you want to be.
DAN LAWLESS · MANCMUSCLE
04 · MEET DAN
I started lifting at 14. Back then, I was just a skinny kid who wanted to build some muscle and a bit of confidence. I had no idea it would become the one constant that stayed with me through some of the worst periods of my life.
I've served a prison sentence. While I was there, I trained in cells and yards with whatever I could find because training was one of the few things that kept my head straight. When I got out, I had to rebuild my life from nothing. No shortcuts, no safety net — just discipline, hard work and the same process I'd relied on since I was 14.
Fitness gave me a way forward, and that's a big part of why I coach the way I do today.
I've made mistakes. I've been judged for my past. I've had to prove myself. So I don't judge my clients. I don't care whether you're starting from your best shape ever or your worst; I care about where you're going and whether we're doing what it takes to get you there.
Since 2017, I've coached hundreds of people around the world, from complete beginners to experienced lifters. Different bodies, different lives, different goals — but one thing in common: they wanted to become better than they were.
That's what I'm here for. No judgement, no nonsense and no quick fixes. Just honest coaching from someone who's lived it.
“I'VE HAD TO REBUILD MY OWN LIFE. THAT CHANGES HOW YOU COACH PEOPLE.”
05 · WHAT YOU GET
This isn't a programme you download and forget about. It's ongoing 1-to-1 coaching designed to move with you. Your training isn't pulled from a template; it's built around your experience, goals, schedule, equipment and limitations.
Whether you're trying to build serious muscle, lose fat, get stronger or completely change your physique, we'll build your training around the result you're after and adjust it as you progress.
Train with purpose. Not just because it's Monday.
You don't need to eat six identical meals from plastic containers for the rest of your life. You need a nutritional strategy you can actually follow, built around your preferences, routine and goals.
Calories, macros, food choices and meal timing are all tailored to you, while still allowing you to have a social life, eat out and go on holiday. The goal isn't to make your life revolve around fitness. It's to make fitness work within your life.
Your body doesn't follow a spreadsheet, so your plan shouldn't either. Your check-ins give me the information I need to see what's working, what's not and what needs changing — whether that's your calories, training, cardio, recovery or overall approach.
Whatever needs adjusting gets adjusted. You're never left running the same plan and hoping for the best.
For clients who use — or are considering using — PEDs, I'll give you the honest conversation that many coaches avoid. No scare tactics, no glorification and no pretending the subject doesn't exist. Just straightforward, experienced guidance around the risks, monitoring, bloodwork, side effects and the decisions that come with enhanced bodybuilding.
If it's part of your journey, it needs to be approached responsibly.
06 · CLIENT RESULTS
WANT RESULTS?
JOIN THE WALL OF FAME!
07 · TESTIMONIALS
Featured Story
Matt
After 34 years of being unhappy with my body, I started my fitness journey in 2022 and lost 35lbs on my own. But I was spinning my wheels in the gym, constantly changing things because I didn't really know what I was doing.
I found Dan on an online forum and was immediately impressed by his knowledge and genuine passion for helping people. From the start, his approach was completely different. My training plan was detailed, easy to understand and clearly tailored to me and my goals — not a generic plan sent to everyone.
Since working with Dan, I've bulked up to 210lbs, gaining significant strength and muscle, before cutting down to 171lbs — the lightest I've been since my early teens. For the first time in my life, I have a visible six-pack.
Dan is always there when I need help or advice, and his responses are precise, knowledgeable and easy to understand. I can't recommend him enough and only wish I'd found him sooner.
After a long period of injuries and operations, I found myself in the worst shape of my life with zero motivation. I knew something had to change, but I had plenty of excuses to eat rubbish and avoid training.
After following Dan on social media, I got in touch and explained that I wasn't a bodybuilder — I simply needed guidance and, more importantly, some external accountability.
Dan was exactly what I needed to get back on track. After discussing my short, medium and long-term goals, he created a simple, flexible training and nutrition plan that actually fitted my life. He's always on hand with professional advice, delivered in a friendly and approachable way.
Anthony
· FROM ZERO MOTIVATION TO BACK ON TRACK.
I've been working with Dan for almost four months after finishing a dieting phase with another coach. The goal was to add muscle without gaining unnecessary body fat.
From our initial conversations, it was clear that Dan didn't expect bodybuilding to consume my life. Instead, he wanted it to complement it. I like going away and enjoying myself, and he showed me that we could still make serious progress without sacrificing that.
The training programme has been great, and the meal ideas he provided are still part of my diet today. So far, I've gained just shy of two stone while keeping my abs clearly visible. Unlike previous attempts to gain size, I feel healthy and don't feel constantly out of breath.
I'm now in the best shape of my life, and we're nowhere near done yet. I'd highly recommend Dan to anyone who wants to make progress without sacrificing actually living their life.
Andrew
· NEARLY 2 STONE GAINED. ABS STILL VISIBLE.
While I'd made good progress on my own, I knew there were areas of my training that were still unrefined. Dan gave me the tools to bring consistency to my results, both in the gym and in the kitchen, while adapting my plan around plateaus and setbacks.
His approach is grounded in years of experience rather than fitness industry hype, and throughout our time working together, he's remained consistent in reminding me that, above all else, we do this for our health.
Evan
· PROGRESS WITHOUT THE HYPE.
After doing my own training and diet and following online routines, I decided to find a coach to help me take my fitness goals further. Dan stood out because of his experience and the detailed information he provides.
After almost seven months of coaching, I've transformed my physique through calculated fat-loss and muscle-gaining phases, almost recomping my physique in the process.
Dan has been a fantastic coach with a wealth of knowledge. He's quick to respond, keeps me accountable and provides the sharp eye I was missing when training on my own. He's a great guy to have in your corner.
Alex
· FROM SELF-COACHED TO A COMPLETELY DIFFERENT PHYSIQUE.
Working with Dan has been an unmatched experience. His dedication to his clients is clear in everything he does, from weekly check-ins and training adjustments to diet and general questions. He's always quick to respond with helpful, knowledgeable advice.
Every check-in is genuinely reviewed and used to decide what we need to change going forward. There are no copy-and-paste responses — everything is personalised and based on my progress and goals.
I've been working with Dan for around seven months and can't recommend him enough.
Cameron
· NO COPY-PASTE COACHING.
I've been working with Dan for just over four months after initially signing up for a three-month programme, and I'm already confident I'll continue for the foreseeable future. I've made a huge amount of progress in that time — much more than I expected — and the process has been enjoyable at the same time.
The training and nutrition plan is detailed without being overwhelming, which makes it easy to follow and stay consistent with. It's easily been one of the best decisions I've made for improving myself.
10/10. Highly recommend.
Tom
· MORE PROGRESS. LESS OVERWHELM.
After trying and failing multiple times over several years to lose weight, I decided it was time to work with someone who knew what they were doing. I found Dan on Instagram and had heard good things about him online, but I wanted to ask plenty of questions before committing. Dan was incredibly knowledgeable, took the time to answer everything and quickly put me at ease.
He built my plan around my likes and dislikes, making it simple to follow without feeling pressured or overworked. Within the first month, I reached the lowest weight I'd ever achieved. By the second month, I'd reached a weight I never thought possible, and after three months I was just under 2 stone down.
The process was far simpler than I expected, and I've already signed up for another six months. I can't wait to see what I can achieve with Dan's guidance.
Dave
· NEARLY 2 STONE DOWN IN 3 MONTHS.
APPLY FOR COACHING
08 · WHO THIS IS FOR
And that's deliberate.
It's for people who are serious about changing their physique, have tried doing it alone, or know what to do but struggle to execute consistently. Maybe you're an experienced lifter who's stopped making the progress you should, you want to get lean without living on chicken and broccoli, or you want to build muscle without turning your entire life into bodybuilding.
Most importantly, you want a coach who actually pays attention, tells you what needs changing and expects you to take responsibility for the work.
You're looking for a magic programme, results without doing the work, or someone who'll tell you everything is fine when it isn't. If you're looking for a six-week transformation that disappears six weeks later, I'm not the coach for you.
I'm interested in building something that lasts.
09 · HOW IT WORKS
01 — APPLY: Tell me where you are, where you want to go and what you're struggling with.
02 — TALK: I'll personally review your application and get back to you. No sales team, no automated pitch — just an honest conversation about whether we're a good fit.
03 — BUILD: I'll build your training and nutrition strategy around your goals, lifestyle, experience and starting point.
04 — EXECUTE: You train, eat and check in. I analyse your progress, make the necessary adjustments and we repeat. That's coaching.
10 · FAQ
Questions
The level of personal attention.
I don't treat clients like numbers on a spreadsheet. I want to understand the person I'm coaching, what they're trying to achieve and what's happening in their life.
Then I use that information to make the right adjustments.
The people who come to me from other coaches often tell me the same thing:
The coaching feels more personal. The communication is better. And the adjustments actually happen.
You know what you want to change. Maybe you've tried doing it alone, lost momentum or made progress but know you could be doing more. Whatever your starting point, the answer probably isn't another month of guessing. It's having someone in your corner who knows what they're doing — and expects you to do the work.
I'll build the plan, monitor your progress and make the adjustments. You execute. Let's see what you're actually capable of.
Limited availability · Worldwide coaching
You'll hear from me personally, usually within 24 hours. No bots. No sales team. No bullshit. Just an honest conversation.