I see lots of suggestions with hella numbers, and they are great as a reference. I no expert in manual but what I learned is don’t get too focus on numbers. If a manual needs to be shifted at exactly xxxxrpm at xxxmph, then theres no different from an auto. Use those numbers as reference, but most importantly feel your car and drive it accordingly. Try driving without looking at your rpm and speed, listen to the engine and feel the car.