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 (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 601–660 of 1006 videos in Back Training.

One arm standing cable crossovers are one of the most effective ways to isolate one pec at a time.Back Training
One arm standing cable crossovers are one of the most effective ways to 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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One armed kettle bell curls on a platform pad is a great way to isolate one bicep at a time.Back Training
One armed kettle bell curls on a platform pad is a great way to isolate one bicep 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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Decline tricep extensions are a great way to lock in arm position for maximum tricep isolationBack Training
Decline tricep extensions are a great way to lock in arm position for maximum tricep isolation
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 Incredible Benefits of Dark Chocolate for Muscle Health #muscle #darkchocolate #cocoa #healthBack Training
The Incredible Benefits of Dark Chocolate for Muscle Health #muscle #darkchocolate #cocoa #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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One arm cable rows on incline allow you to lock in your back for thicknessBack Training
One arm cable rows on incline allow you to lock in your back for 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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One arm T-bar rows using a rope is a great substitute for one arm row with a dumbbellBack Training
One arm T-bar rows using a rope is a great substitute for one arm row with a dumbbell
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 armed crossover cable scoops are great for isolating, one upper chest at a timeBack Training
One armed crossover cable scoops are great for isolating, one upper chest 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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Hack for Maximizing Nighttime Growth Hormone Release #sleep #growthhormone #circadianrhythmBack Training
Hack for Maximizing Nighttime Growth Hormone Release #sleep #growthhormone #circadianrhythm
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 The ultimate in bicep isolation try these bent over, skinny thumbless grip bicep curls toBack Training
For The ultimate in bicep isolation try these bent over, skinny thumbless grip bicep curls to
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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Overhead tricep extensions leaning on an angled platform pad, using a resistance pad as resistanceBack Training
Overhead tricep extensions leaning on an angled platform pad, using a resistance pad as resistance
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 tricep extensions using your power strap as a handle is an amazing way to isolate the tricepBack Training
One arm tricep extensions using your power strap as a handle is an amazing way to isolate the tricep
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 gotta try this for your triceps if you want tricep growthBack Training
You gotta try this for your triceps if you want 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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Side laterals should be done slowly and deliberately for maximum focus and contraction of the sideBack Training
Side laterals should be done slowly and deliberately for maximum focus and contraction of the side
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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My personal favorite back exercise try it you won’t be sorryBack Training
My personal favorite back exercise try it 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 this variation of the lat pulldown with resistance bands attached at the elbowsBack Training
Try this variation of the lat pulldown with resistance bands attached at the elbows
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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Using a rope as your handle on a T bar row allows for a freer range of motionBack Training
Using a rope as your handle on a T bar row allows for a freer 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
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Try this variation of the cable crossover for amazing isolation of the chestBack Training
Try this variation of the cable crossover for amazing isolation of 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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Try these balance barbell shrugs, using a cable row handle to work your upper and middle trapsBack Training
Try these balance barbell shrugs, using a cable row handle to work your upper and middle traps
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 a different feel while doing your cable side laterals try using your infinity strap as a handleBack Training
For a different feel while doing your cable side laterals try using your infinity strap as a handle
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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Underhand grip rope pull-ups in the assisted pull-up machine is a great way to really isolateBack Training
Underhand grip rope pull-ups in the assisted pull-up machine is a great way to really 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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One arm rows using a resistance band allows for a slow controlled contraction of the back muscle.Back Training
One arm rows using a resistance band allows for a slow controlled contraction of the back 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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You just can’t beat heavy one arm rows for back thickness. Go ahead or go home on this one.Back Training
You just can’t beat heavy one arm rows for back thickness. Go ahead or go home on this one.
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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Upright rows in the Smith machine using a rope as your handle is a great way to really hitBack Training
Upright rows in the Smith machine using a rope as your handle is a great way to really hit
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 Crossbody cable press is a great way to isolate the chest for maximum focus and contractionBack Training
One arm Crossbody cable press is a great way to isolate the chest for maximum focus and contraction
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 perils of filming in a crowded gym. No one was hurt in the making of this film. #fall #photobombBack Training
The perils of filming in a crowded gym. No one was hurt in the making of this film. #fall #photobomb
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 most effective way to burn calories and stimulate your metabolism #activity #calorieburn #fatBack Training
The most effective way to burn calories and stimulate your metabolism #activity #calorieburn #fat
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 one arm reverse curls off of the platform pad using a resistance band to really targetBack Training
Try these one arm reverse curls off of the platform pad using a resistance band to really target
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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Lying cable tricep extensions are a great way to isolate your tricepsBack Training
Lying cable tricep extensions are 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
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How Magnesium Helps You Fall Asleep by Regulating Brain Neurotransmitters #sleep #magnesium #mgBack Training
How Magnesium Helps You Fall Asleep by Regulating Brain Neurotransmitters #sleep #magnesium #mg
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 a very effective focused way to really finish off your lats try these triangle pull downsBack Training
For a very effective focused way to really finish off your lats try these triangle pull downs
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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Straight arm pulldowns on the incline bench,with a rope as your handle, is an amazing way to isolateBack Training
Straight arm pulldowns on the incline bench,with a rope as your handle, is an amazing 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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If you’re really trying to isolate your lats, try these side sitting underhand gripped pulldowns.Back Training
If you’re really trying to isolate your lats, try these side sitting underhand gripped pulldowns.
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 machine chest press, sitting slightly sideways, is an incredible way to isolate one pecBack Training
One arm machine chest press, sitting slightly sideways, is an incredible way to isolate one pec
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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Underhand grip cable rows allow for maximum rhomboid contraction. Keep your chest upBack Training
Underhand grip cable rows allow for maximum rhomboid contraction. Keep your chest up
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 lat pulldowns lying face down on the inclineBack Training
If you’re trying to target your lower lats, try these lat pulldowns lying face down on the incline
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 a great way to work back thickness try these Smith machine bent over Rows using a cable row handBack Training
For a great way to work back thickness try these Smith machine bent over Rows using a cable row hand
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 done properly resistance bands can be an extremely effective way of isolating whatever muscleBack Training
If done properly resistance bands can be an extremely effective way of isolating whatever 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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Seated cable crossovers are a very effective way to isolate the pecs. Keep your chest upBack Training
Seated cable crossovers are a very effective way to isolate the pecs. Keep your chest up
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 maximum muscle hypertrophy, strict isolated form will always win out over heavBack Training
If you’re looking for maximum muscle hypertrophy, strict isolated form will always win out over heav
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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To squeeze out every last little bit of contraction you can get, try these resistance band rowsBack Training
To squeeze out every last little bit of contraction you can get, try these resistance band rows
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Leaning forward slightly while doing your lat pulldowns will help to target the lower lats #workoutBack Training
Leaning forward slightly while doing your lat pulldowns will help to target the 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
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One armed cable rows are a very effective way to work back thickness with maximum focus. #Back #pumpBack Training
One armed cable rows are a very effective way to work back thickness with maximum focus. #Back #pump
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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To focus in on the lats, a little more effectively try theseBack Training
To focus in on the lats, a little more effectively 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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Resistance bands are a great tool in helping you learn how to isolate a muscle.Back Training
Resistance bands are a great tool in helping you learn how to isolate a 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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Throwing around heavyweights isn’t always the answer sometimes finesse will give you more resultsBack Training
Throwing around heavyweights isn’t always the answer sometimes finesse will give you more results
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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Concentration curls using a resistance band are a great way to really isolate the bicepBack Training
Concentration curls using a resistance band are a great way to really isolate the 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 →
Seated cable tricep extensions using a rope as your handle is a very effective way to really isolateBack Training
Seated cable tricep extensions using a rope as your handle is a very effective way to really 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 →
Try these triangle side laterals with a resistance band. This configuration allows for a doubleBack Training
Try these triangle side laterals with a resistance band. This configuration allows for a double
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 rows on the T-Bar are a great alternative to dumbbell rows. Sometimes switching things upBack Training
One arm rows on the T-Bar are a great alternative to dumbbell rows. Sometimes switching things up
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 →
T-Bar rows using cable handles as your handles are a very effective way for developing back thicknesBack Training
T-Bar rows using cable handles as your handles are a very effective way for developing back thicknes
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 really isolate your lat for width try these side sitting one arm lat pulldowns. #backworkoutBack Training
To really isolate your lat for width try these side sitting one arm lat pulldowns. #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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The 3 Key Priorities for Maximizing Muscle Growth #protein #intensity #caloriesBack Training
The 3 Key Priorities for Maximizing Muscle Growth #protein #intensity #calories
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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Resist the urge to just throw around the weight while doing shrugs. Treated like any other body partBack Training
Resist the urge to just throw around the weight while doing shrugs. Treated like any other body part
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 your calves #calvesBack Training
Behind the back Smith machine, calve raises are a very effective way to work your calves #calves
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Kneeling cable curls using your power straps as handles is an amazing way to isolate your bicepsBack Training
Kneeling cable curls using your power straps as handles is an amazing way to isolate your biceps
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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Overhead cable tricep extensions on a platform are an absolutely amazing way to work your triceps.Back Training
Overhead cable tricep extensions on a platform are an absolutely amazing way to work 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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If you’re trying to work on lat width try these lying double cable wide pull downs to do just thatBack Training
If you’re trying to work on lat width try these lying double cable wide pull downs to do just that
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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Kettlebell rows are great for overall back conditioning, especially back thickness #rowsBack Training
Kettlebell rows are great for overall back conditioning, especially back thickness #rows
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 pull downs using a rope as your handle is a great way to be able to focus in on the contractBack Training
Reverse pull downs using a rope as your handle is a great way to be able to focus in on the contract
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 a great combination of power and finesse for your back thickness try thisBack Training
For a great combination of power and finesse for your back thickness 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
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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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