As discussed throughout the thread, timing it is not really possible or effective. In the rear, the force is on the top chain run but shifting first happens at the bottom where the RD moves the chain to the next cog. The cassette needs to rotate nearly 180 degrees before the jog in the chain between the two cogs reaches the top portion that's under tension. What that translates to in crank rotation will depend on what gear you're in. What can be done to ease shifting while standing is to reduce the pedaling torque by putting weight equally on both pedals while keeping them rotating for about 1 full rotation after shifting.

For the front, the FD needs to move the portion of the chain that's under tension. You need to soft pedal for that to work, though electronic shifters are better at this.