BPF VIRTUAL
Ken Hoyer Training Library

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Search Ken Hoyer’s full BPF Virtual training archive with 4,500+ workout, nutrition, fat-loss, muscle-building, home-workout, and fitness-after-40 lessons. Start with a topic hub, open a video lesson, then use the free AI app or coaching path to turn the advice into a plan.

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Virtual Personal Training Over 40Fat Loss After 40Build Muscle After 40Shoulder TrainingLeg TrainingBack TrainingChest TrainingArm TrainingCore TrainingNutrition After 40Strength After 40Recovery After 40Protein For Muscle GrowthBeginner WorkoutsHome WorkoutsDumbbell WorkoutsFitness After 40
All (5152)Arm Training (805)Back Training (1006)Cardio & Conditioning (44)Chest Training (285)Core Training (26)Exercise Form & Muscle Building (484)Fitness After 40 (587)Leg Training (482)Mindset & Consistency (81)Nutrition & Fat Loss (755)Recovery & Mobility (132)Shoulder Training (413)Strength Training (52)

Showing 541–600 of 1006 videos in Back Training.

Try these barbell rows in the power rack, using a bench as an incline if you really wanna lock inBack Training
Try these barbell rows in the power rack, using a bench as an incline if you really wanna lock in
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
One arm, t-bar shrugs, an amazing way to isolate one trap at a time #motivation #exercise #muscleBack Training
One arm, t-bar shrugs, an amazing way to isolate one trap at a time #motivation #exercise #muscle
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Incline cable flyes are an amazing way to target and isolate the upper pec #workout #muscle #workoutBack Training
Incline cable flyes are an amazing way to target and isolate the upper pec #workout #muscle #workout
Incline cable flyes are an amazing way to target and isolate the upper pecs #workout #muscle #workouttips I built a free
Open lesson →
Why Beer Causes Belly Fat Accumulation #estrogen #beer #fat #health #dietBack Training
Why Beer Causes Belly Fat Accumulation #estrogen #beer #fat #health #diet
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
THE MOST IMPORTANT GROWTH TIP I’VE GIVEN. ‼️‼️‼️Back Training
THE MOST IMPORTANT GROWTH TIP I’VE GIVEN. ‼️‼️‼️
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Back day message for training inquiries #workout #trainer #backBack Training
Back day message for training inquiries #workout #trainer #back
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Resistance band pull downs are a great finisher #workout #back #resistancebandsBack Training
Resistance band pull downs are a great finisher #workout #back #resistancebands
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Straight arm cable pulldowns, using your power straps as handles, is one of the best ways to isolateBack Training
Straight arm cable pulldowns, using your power straps as handles, is one of the best ways to isolate
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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The row machine is a great place to really hit your traps #traps #shrugs #workout #muscleBack Training
The row machine is a great place to really hit your traps #traps #shrugs #workout #muscle
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Boost Metabolism and Recovery with 5-9 Minutes on Power Plate #powerplate #workout #muscle #recoverBack Training
Boost Metabolism and Recovery with 5-9 Minutes on Power Plate #powerplate #workout #muscle #recover
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Try these curls with a T bar and a resistance band to really isolate your biceps to the maximum #bicBack Training
Try these curls with a T bar and a resistance band to really isolate your biceps to the maximum #bic
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
For amazing bicep isolation try these barbell curls using the power rack as your preacher curl #workBack Training
For amazing bicep isolation try these barbell curls using the power rack as your preacher curl #work
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Best back workout #workout #trainer #muscle #motivation #backBack Training
Best back workout #workout #trainer #muscle #motivation #back
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you’re trying to really isolate your lats, try working one side at a time for the ultimate focusBack Training
If you’re trying to really isolate your lats, try working one side at a time for the ultimate focus
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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If you’re looking to target back thickness, try these one arm T bar rows as an alternativeBack Training
If you’re looking to target back thickness, try these one arm T bar rows as an alternative
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
The T-Bar is a great place to isolate the chest with some crossover incline presses. #workoutBack Training
The T-Bar is a great place to isolate the chest with some crossover incline presses. #workout
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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A great way to isolate your bicep one at a time is one arm preacher curls, using a cable handleBack Training
A great way to isolate your bicep one at a time is one arm preacher curls, using a cable handle
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
If you’re looking for an intense pump and isolation of your biceps, try these skinny grip barbellBack Training
If you’re looking for an intense pump and isolation of your biceps, try these skinny grip barbell
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
You just can’t beat a good set of tricep push downs for tricep growth.Back Training
You just can’t beat a good set of tricep push downs for tricep growth.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Back day #workout #health #motivation #muscleBack Training
Back day #workout #health #motivation #muscle
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
One arm machine rows with your elbow higher up is a great way to target upper middle back thicknessBack Training
One arm machine rows with your elbow higher up is a great way to target upper middle back thickness
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
One arm pulldowns, using a cable handle as your handle is a great way to target your lat for widthBack Training
One arm pulldowns, using a cable handle as your handle is a great way to target your lat for width
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Resistance band pull downs are great way to finish off your back work with ultimate focusBack Training
Resistance band pull downs are great way to finish off your back work with ultimate focus
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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For an amazing way to isolate the triceps, try these leaning overhead tricep extensions #tricepsBack Training
For an amazing way to isolate the triceps, try these leaning overhead tricep extensions #triceps
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
BACK DAY #backday #workout #muscle #workouttips #motivationBack Training
BACK DAY #backday #workout #muscle #workouttips #motivation
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
One arm cable pulldowns are a very effective way to work on lat width #workout #muscle #workouttipsBack Training
One arm cable pulldowns are a very effective way to work on lat width #workout #muscle #workouttips
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Bent over kettlebell rows are great way to work on back thickness #workout #workouttips #pump #backBack Training
Bent over kettlebell rows are great way to work on back thickness #workout #workouttips #pump #back
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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How Potassium Regulates Blood Pressure through Actin and Nitric Oxide #health #potassium #bloodBack Training
How Potassium Regulates Blood Pressure through Actin and Nitric Oxide #health #potassium #blood
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Behind the back Smith machine calve raises are a very effective way to work the calvesBack Training
Behind the back Smith machine calve raises are a very effective way to work the calves
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Behind the back barbell wrist curls are one of the best ways to put mass on your forearms #workoutBack Training
Behind the back barbell wrist curls are one of the best ways to put mass on your forearms #workout
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Overhead cable tricep extensions, resting on an incline bench is a great way to isolate your tricepsBack Training
Overhead cable tricep extensions, resting on an incline bench is a great way to isolate your triceps
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
If you’re trying to really isolate your triceps and gain mass, try these kettlebell overhead tricepBack Training
If you’re trying to really isolate your triceps and gain mass, try these kettlebell overhead tricep
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Netflix presents back day #back #workout #muscle #motivationBack Training
Netflix presents back day #back #workout #muscle #motivation
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Forward leaning lat pulldowns are a great way to target your lower lats #workouttipsBack Training
Forward leaning lat pulldowns are a great way to target your lower lats #workouttips
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
The most effective rows are done in a very deliberate focused manner while keeping Back contractedBack Training
The most effective rows are done in a very deliberate focused manner while keeping Back contracted
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
One arm sideways standing pulldowns, using your power straps as handles is a great way to isolateBack Training
One arm sideways standing pulldowns, using your power straps as handles is a great way to isolate
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
One of the best ways to isolate your biceps for maximum contractionBack Training
One of the best ways to isolate your biceps for maximum contraction
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
If you’re looking for a great finisher for your tricep workout, resistance band kickbacks are great.Back Training
If you’re looking for a great finisher for your tricep workout, resistance band kickbacks are great.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Close grip tricep presses on the chest press machine using a lat bar as your handle for the narrowBack Training
Close grip tricep presses on the chest press machine using a lat bar as your handle for the narrow
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
To get twice the results from a single set try this one arm cable side lateral drop set.Back Training
To get twice the results from a single set try this one arm cable side lateral drop set.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Harnessing Inflammation for Muscle Growth #Inflammation #MuscularGrowth #WorkoutRecoveryBack Training
Harnessing Inflammation for Muscle Growth #Inflammation #MuscularGrowth #WorkoutRecovery
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
BACK DAY #back #backdayBack Training
BACK DAY #back #backday
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Bent over straight arm pulldowns are a very effective way to develop lat width. Use your power strapBack Training
Bent over straight arm pulldowns are a very effective way to develop lat width. Use your power strap
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
If you’re trying to add range of motion to your hand placement when you’re doing pulldowns, try thisBack Training
If you’re trying to add range of motion to your hand placement when you’re doing pulldowns, try this
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
For an intense forearm workout next time, try kettlebell wrist curls on the power plate.Back Training
For an intense forearm workout next time, try kettlebell wrist curls on the power plate.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
For even more added intensity, narrow your grip while using cable handles on the barbell curls.Back Training
For even more added intensity, narrow your grip while using cable handles on the barbell curls.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Leaning overhead tricep extensions on the platform pad or bench is a great way to put mass onBack Training
Leaning overhead tricep extensions on the platform pad or bench is a great way to put mass on
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Seated cable side laterals done one arm at a time are an absolutely amazing way to focus inBack Training
Seated cable side laterals done one arm at a time are an absolutely amazing way to focus in
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
BACK DAY #workout #muscle #backBack Training
BACK DAY #workout #muscle #back
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Standing one arm cable rows are great for developing back thickness because of the range of motionBack Training
Standing one arm cable rows are great for developing back thickness because of the range of motion
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
If you’re trying to develop upper middle back thickness, try these wide grip,elbows high, rows,Back Training
If you’re trying to develop upper middle back thickness, try these wide grip,elbows high, rows,
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
One arm dumbbell rows should be a staple in your back arsenal for developing back thickness #backBack Training
One arm dumbbell rows should be a staple in your back arsenal for developing back thickness #back
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Next time you do cable upright rows, try using your power straps as handles.Back Training
Next time you do cable upright rows, try using your power straps as handles.
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Try these standing tricep presses using a cable row handle as your handle if you want to reallyBack Training
Try these standing tricep presses using a cable row handle as your handle if you want to really
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Leaning one arm cable side laterals are one of the best ways to get a full range of motionBack Training
Leaning one arm cable side laterals are one of the best ways to get a full range of motion
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Working body parts unilaterally is a great way to focus on the specific muscle you wanna hitBack Training
Working body parts unilaterally is a great way to focus on the specific muscle you wanna hit
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Back day #backworkoutBack Training
Back day #backworkout
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
For an amazing range of motion, top and bottom, try these one arm assisted pull-ups using a ropeBack Training
For an amazing range of motion, top and bottom, try these one arm assisted pull-ups using a rope
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
If you’re looking to get a larger range of motion while doing your one arm rows on the row machine,Back Training
If you’re looking to get a larger range of motion while doing your one arm rows on the row machine,
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
Seated cable presses are a great way to isolate your pecs in a very safe way #workout #muscleBack Training
Seated cable presses are a great way to isolate your pecs in a very safe way #workout #muscle
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →

Video Library FAQ

What is inside the BPF Virtual video library?

Ken Hoyer's archive covers strength training, fat loss, muscle building, nutrition, exercise form, home workouts, dumbbell workouts, recovery, and fitness after 40.

How should I use these videos?

Start with the closest topic hub, watch the lessons that match your goal, then use the free app or coaching option to turn the information into a structured plan.

Can these videos replace coaching?

The videos are a strong starting point. Coaching is better when you need personal adjustments, form feedback, accountability, or a plan built around your schedule and limitations.

Next step

Start free. Get coached when you are ready.

Use the free fitness app first — free forever, no card required. When you want Ken to review your plan personally, apply for Coaching Hub.

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