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 661–720 of 1006 videos in Back Training.

One arm tricep kickbacks using it resistance band is an amazing way to pump the tricepBack Training
One arm tricep kickbacks using it resistance band is an amazing way to pump 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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Close grip tricep presses on the chest machine using a lat pulldown bar as your handle for that gripBack Training
Close grip tricep presses on the chest machine using a lat pulldown bar as your handle for that grip
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 leaning resistance band side laterals, are an amazing way to increase your range of motionBack Training
One arm leaning resistance band side laterals, are an amazing way to increase your 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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The Fat That Burns Fat: Harnessing Brown Fat with Green Tea #brownfat #greenteaBack Training
The Fat That Burns Fat: Harnessing Brown Fat with Green Tea #brownfat #greentea
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 with a resistance band is a great way to isolate the lat. The band allows for…Back Training
One arm pulldowns with a resistance band is a great way to isolate the lat. The band 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
Open lesson →
My personal favorite back width exercise is the standing skinny grip pulldownBack Training
My personal favorite back width exercise is the standing skinny 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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Using your power straps as handles when doing upright rows allows for more free range of motion.Back Training
Using your power straps as handles when doing upright rows allows for more free 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 these decline crossovers using your Infiniti straps as handles leaning on a platformBack Training
Try these decline crossovers using your Infiniti straps as handles leaning on a platform
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 Benefits of Protein Supplementation for Muscle Growth and Strength #protein #muscle #strengthBack Training
The Benefits of Protein Supplementation for Muscle Growth and Strength #protein #muscle #strength
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 concentration curls using a resistance band are amazing for bicep Isolation andcontraction.Back Training
One arm concentration curls using a resistance band are amazing for bicep Isolation andcontraction.
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 stimulate more muscular growth accentuate the eccentric portion of your liftBack Training
To stimulate more muscular growth accentuate the eccentric portion of your lift
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 Essential Amino Acid for Muscle Growth: Leucine #leucine #growth #muscle #mtorBack Training
The Essential Amino Acid for Muscle Growth: Leucine #leucine #growth #muscle #mtor
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 rows using a resistance band as your handle is a great way to focus on your back thickBack Training
Seated cable rows using a resistance band as your handle is a great way to focus on your back thick
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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Kneeling one arm cable rows on an incline bench, using a resistance band as a handle for backBack Training
Kneeling one arm cable rows on an incline bench, using a resistance band as a handle for 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 a little variety, try your dumbbell press using a cable row handle Back Training
For a little variety, try your dumbbell press using a cable row 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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Try this variation of the dip to isolate your tricep even more #triceps #dips #workoutBack Training
Try this variation of the dip to isolate your tricep even more #triceps #dips #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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Going to failure with good form is key for maximum muscular growth #growth #maxmuscle #muscleBack Training
Going to failure with good form is key for maximum muscular growth #growth #maxmuscle #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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Incline cable pushdowns, using your power straps as handles, is an excellent way to isolate triceps.Back Training
Incline cable pushdowns, using your power straps as handles, is an excellent way to isolate 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 →
Straight arm cable, pull downs on an incline bench are an amazing way to work your lats #back #musclBack Training
Straight arm cable, pull downs on an incline bench are an amazing way to work your lats #back #muscl
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 fully engage the lats, make sure you’re arching your back with your chest up throughout the wholeBack Training
To fully engage the lats, make sure you’re arching your back with your chest up throughout the whole
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 crossovers using your Infiniti straps as handles are an amazing way to isolate your pecs #workBack Training
Cable crossovers using your Infiniti straps as handles are an amazing way to isolate your pecs #work
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 hammer curls using your cable row handle and a kettle bell to You’re work your forearmsBack Training
Try these hammer curls using your cable row handle and a kettle bell to You’re work your forearms
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 Sunlight Boosts Muscle Growth #sun #d3 #vitamind #muscleBack Training
How Sunlight Boosts Muscle Growth #sun #d3 #vitamind #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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Try using cable crossover handles when doing lat pulldowns if you’re looking for a little more freeBack Training
Try using cable crossover handles when doing lat pulldowns if you’re looking for a little more free
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 gorilla rows, they are great for back thickness and overall back development.Back Training
Try these gorilla rows, they are great for back thickness and overall back development.
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 want to really isolate your biceps Try these seated resistance band curlsBack Training
If you want to really isolate your biceps Try these seated resistance band curls
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 push-ups off of the power plate to really intensify your tricep workoutBack Training
Try these push-ups off of the power plate to really intensify your tricep 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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Standing back pulldowns with a skinny handle are a great way to isolate the lats for max width.Back Training
Standing back pulldowns with a skinny handle are a great way to isolate the lats for max 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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Bent over dumbbell rows using your cable row handle as a handle is great for back thickness #workoutBack Training
Bent over dumbbell rows using your cable row handle as a handle is great for 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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The Surprising Risks of Eating Too Much Spinach #oxalates #spinachBack Training
The Surprising Risks of Eating Too Much Spinach #oxalates #spinach
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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Incline cable flies using your Infiniti straps as handles are an amazing way to isolate your upperBack Training
Incline cable flies using your Infiniti straps as handles are an amazing way to isolate your upper
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 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
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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
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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
Open lesson →
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
Open lesson →
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
Open lesson →
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
Open lesson →
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
Open lesson →
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
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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
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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
Open lesson →
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
Open lesson →
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
Open lesson →
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
Open lesson →
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
Open lesson →
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
Open lesson →
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
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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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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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