BPF VIRTUAL
Ken Hoyer Training Library

Video Library

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 (4659)Arm Training (698)Back Training (915)Cardio & Conditioning (41)Chest Training (242)Core Training (26)Exercise Form & Muscle Building (426)Fitness After 40 (586)Leg Training (437)Mindset & Consistency (77)Nutrition & Fat Loss (705)Recovery & Mobility (125)Shoulder Training (359)Strength Training (22)

Showing 601–660 of 915 videos in Back Training.

A thumbless grip leading with the wrist is the most effective way to isolate the bicep for peakBack Training
A thumbless grip leading with the wrist is the most effective way to isolate the bicep for peak
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 →
Cable skull crushers on an incline bench using your rope as a handle is an amazing way to growBack Training
Cable skull crushers on an incline bench using your rope as a handle is an amazing way to grow
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 Relationship Between Vitamin D and Body Fat #bodyfat #vitamindBack Training
The Relationship Between Vitamin D and Body Fat #bodyfat #vitamind
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 to work your upper back thicknessBack Training
How to work your upper 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
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Try these reverse incline cable pull downs to really work lat width especially lower lats #workoutBack Training
Try these reverse incline cable pull downs to really work lat width especially lower lats #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 →
Seated cable crossovers using your Infiniti straps as handles are a great way to isolate the chest.Back Training
Seated cable crossovers using your Infiniti straps as handles are a great way to isolate the chest.
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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Seated resistance band curls are a great way to really isolate the biceps. Lean back slightly….Back Training
Seated resistance band curls are a great way to really isolate the biceps. Lean back slightly….
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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Tricep pushdowns, leaning on an incline bench, are an amazing way to isolate your tricepsBack Training
Tricep pushdowns, leaning on an incline bench, are an amazing 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
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One arm cable side laterals using the cable row handle as your handle forces you use forearmBack Training
One arm cable side laterals using the cable row handle as your handle forces you use forearm
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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Leaning cable straight arm pulldowns using a rope are a great way to really target the latsBack Training
Leaning cable straight arm pulldowns using a rope are a great way to really target the lats
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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Try these to get that little extra contraction in your middle back for back thicknessBack Training
Try these to get that little extra contraction in your middle back for 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
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Reverse grip barbell rows on an incline are a great way to work back thickness along with the trapsBack Training
Reverse grip barbell rows on an incline are a great way to work back thickness along with the traps
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 Correlation Between Body Fat and Cardio Efficiency #calories #bodyfat #calorieburnBack Training
The Correlation Between Body Fat and Cardio Efficiency #calories #bodyfat #calorieburn
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 preacher curls, using a cable handle as your handle, is a great way to isolateBack Training
One arm machine preacher curls, using a cable handle as your handle, 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
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Adjusting Caloric Intake to Break a Weight Loss Plateau #calories #fatloss #dietplateauBack Training
Adjusting Caloric Intake to Break a Weight Loss Plateau #calories #fatloss #dietplateau
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 target your lower lats, try these cable pull downs leaning on an inclined bench.Back Training
If you’re trying to target your lower lats, try these cable pull downs leaning on an inclined bench.
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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Try this amazing machine for back thickness. You won’t be sorry.Back Training
Try this amazing machine for back thickness. You won’t be sorry.
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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Try these to really isolate your pec, especially the upper portionBack Training
Try these to really isolate your pec, especially the upper portion
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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You can’t beat seated cable tricep overhead extensions for isolating those tricepsBack Training
You can’t beat seated cable tricep overhead extensions for isolating those triceps
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 shrugs are a great way to isolate the traps. Lighter weight slow repsBack Training
Behind the back, barbell shrugs are a great way to isolate the traps. Lighter weight slow reps
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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From maximum growth, use your intuition and think out of the boxBack Training
From maximum growth, use your intuition and think out of the box
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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Cable straight arm pulldowns on a dual stack are a great way to really isolate the lats #workoutBack Training
Cable straight arm pulldowns on a dual stack are a great way to really isolate the lats #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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One arm dumbbell rows should be a staple in your back arsenal #workout #backworkoutBack Training
One arm dumbbell rows should be a staple in your back arsenal #workout #backworkout
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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Sitting sideways on the peck machine will really isolate your chestBack Training
Sitting sideways on the peck machine will really isolate your chest
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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Next time try your cable rows using two resistance bands as your handles.Back Training
Next time try your cable rows using two resistance bands as your handles.
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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One of the many perils you face when you’re filming an exercise video in a crowded gym. #funny #gymBack Training
One of the many perils you face when you’re filming an exercise video in a crowded gym. #funny #gym
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 wanna hit some really heavy cable crossovers, put a bench or platform for you to braceBack Training
If you wanna hit some really heavy cable crossovers, put a bench or platform for you to brace
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 this hack for regulating your blood sugar better than running 30 minutes #bloodsugar #healthBack Training
Try this hack for regulating your blood sugar better than running 30 minutes #bloodsugar #health
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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Don’t think of assisted pull-ups as cheating. It’s actually a great tool to isolate your latsBack Training
Don’t think of assisted pull-ups as cheating. It’s actually a great tool to isolate your lats
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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Wide grip two stacked cable pulldowns, a.k.a. Hercules pulldowns are great way to develop lat widthBack Training
Wide grip two stacked cable pulldowns, a.k.a. Hercules pulldowns are great way to develop lat width
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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Try this to develop amazing back thickness #workout #motivation #gymequipment #backworkoutBack Training
Try this to develop amazing back thickness #workout #motivation #gymequipment #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 →
The Surprising Impact of Protein Timing on Muscle Growth #protein #proteintimeBack Training
The Surprising Impact of Protein Timing on Muscle Growth #protein #proteintime
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 →
How to develop back thicknessBack Training
How to develop 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
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Try these partial straight arm cable PULLDOWNS to really keep constant contraction on the lats.Back Training
Try these partial straight arm cable PULLDOWNS to really keep constant contraction on the lats.
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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Lean Ground Beef: The Ultimate Protein Source for Muscle Growth #groundbeefBack Training
Lean Ground Beef: The Ultimate Protein Source for Muscle Growth #groundbeef
Open lesson →
If you’re trying to really isolate your upper chest, try these t-bar standing crossover pressesBack Training
If you’re trying to really isolate your upper chest, try these t-bar standing crossover presses
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 barbell curls on an incline bench are a great way to isolate the biceps for maximumBack Training
Seated cable barbell curls on an incline bench are a great way to isolate the biceps for maximum
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 rows using a bench for support and a resistance band for your handle allows forBack Training
Seated cable rows using a bench for support and a resistance band for your handle allows for
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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Low pulley rows using an incline bench and a wide bar are a great way to target upper middle backBack Training
Low pulley rows using an incline bench and a wide bar are a great way to target upper middle 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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For maximum isolation of the pec do this #workout #motivation #maximumstrength #strengthBack Training
For maximum isolation of the pec do this #workout #motivation #maximumstrength #strength
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 efficient way to work the width of the lat is to keep your chest up, lean back slightlyBack Training
The most efficient way to work the width of the lat is to keep your chest up, lean back slightly
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 row machine doubles as a great one arm row exercise. Try it you won’t be sorry. #workoutBack Training
The T-Bar row machine doubles as a great one arm row exercise. Try it you won’t be sorry. #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 →
One armed tbar rows are a great way to develop back thickness #workoutBack Training
One armed tbar rows are a great way to develop back thickness #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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Sometimes throwing in an entirely different exercise into your workout routine is just that littleBack Training
Sometimes throwing in an entirely different exercise into your workout routine is just that little
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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One arm cable wristcurls off a platform bench are a great way to isolate your forearm.Back Training
One arm cable wristcurls off a platform bench are a great way to isolate your forearm.
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 seated cable curls, using a resistance band as your handle to get a really isolated bicepBack Training
Try these seated cable curls, using a resistance band as your handle to get a really isolated bicep
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 →
Intensity vs. Volume Training for Maximum Muscle Growth #workoutBack Training
Intensity vs. Volume Training for Maximum Muscle Growth #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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If you’re trying to vary up your workout a little bit, try these straight arm pulldowns, using bandBack Training
If you’re trying to vary up your workout a little bit, try these straight arm pulldowns, using band
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 really wanna flex your lat and learn how to contract with more isolation try theseBack Training
If you really wanna flex your lat and learn how to contract with more isolation try these
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 for a great way to isolate your lats, try this standing underhand grip pulldownBack Training
If you’re looking for a great way to isolate your lats, try this standing underhand grip pulldown
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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Avoid Microwave Popcorn and Plastic Containers in the Microwave #pfas #health #popcorn #plasticfreeBack Training
Avoid Microwave Popcorn and Plastic Containers in the Microwave #pfas #health #popcorn #plasticfree
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 Celtic Salt Can Help Lower and Regulate Blood Pressure #celticsalt #bloodpressure #healthBack Training
How Celtic Salt Can Help Lower and Regulate Blood Pressure #celticsalt #bloodpressure #health
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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Try these thumbless skinny grip barbell curls to really isolate the biceps fully.Back Training
Try these thumbless skinny grip barbell curls to really isolate the biceps fully.
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 Surprising Impact of Antioxidants on Muscle Growth #antioxidants #workoutBack Training
The Surprising Impact of Antioxidants on Muscle Growth #antioxidants #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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Wide grip rows are great for working upper back thickness. Make sure you’re pullingBack Training
Wide grip rows are great for working upper back thickness. Make sure you’re pulling
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 →
Reverse seated skinny pull downs are a great way to work lat width and thickness.Back Training
Reverse seated skinny pull downs are a great way to work lat width and 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 →
Try doing your machine chest press sitting sideways, to really isolate one pec at a time.Back Training
Try doing your machine chest press sitting sideways, to really isolate one pec at a time.
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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Optimizing Rest Between Sets for Muscle Growth #exercise #restbetweensets #muscle #workoutBack Training
Optimizing Rest Between Sets for Muscle Growth #exercise #restbetweensets #muscle #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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Behind the back cable wrist curls are great for developing your forearms.#workoutBack Training
Behind the back cable wrist curls are great for developing 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
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Try doing your cable pulldowns with a resistance band attached to the cable.Back Training
Try doing your cable pulldowns with a resistance band attached to the cable.
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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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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