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 721–780 of 1006 videos in Back Training.

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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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.
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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
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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
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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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For that little extra bit of control, try doing your upright rows with a resistance band and kettleBack Training
For that little extra bit of control, try doing your upright rows with a resistance band and kettle
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 really isolate your chest and do crossovers use your infinity straps on elbowsBack Training
If you’re looking to really isolate your chest and do crossovers use your infinity straps on 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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For total bicep isolation try these bicep curls using a resistance band and a kettlebellBack Training
For total bicep isolation try these bicep curls using a resistance band and a kettlebell
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 tricep extensions on an incline bench are a great way to isolate the triceps.Back Training
Cable tricep extensions on an incline bench are a great way to isolate the 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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Try these straight arm cable pullovers on an incline bench to really work lat width. #lifthardBack Training
Try these straight arm cable pullovers on an incline bench to really work lat width. #lifthard
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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Rows on an incline bench in the Smith machine are a great way to work back thickness.Back Training
Rows on an incline bench in the Smith machine are a great way to work 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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Seated cable extensions using a rope as a handle is a great way to isolate the triceps. #workouttipsBack Training
Seated cable extensions using a rope as a handle is a great way to isolate the triceps. #workouttips
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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Incorporating lighter weights into your workout after your heavyset is a key to muscular growthBack Training
Incorporating lighter weights into your workout after your heavyset is a key to muscular growth
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If you’re looking for a great way to finish off your rhomboids after a back workout, try theseBack Training
If you’re looking for a great way to finish off your rhomboids after a back workout, 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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Next time you do your lat pulldown, try facing away from the pulldown machine and lay atop theBack Training
Next time you do your lat pulldown, try facing away from the pulldown machine and lay atop the
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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Example of drop sets using cable rowsBack Training
Example of drop sets using cable 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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Boost Growth Hormone, Red Blood Cells, and Endurance with Post-Workout Sauna Sessions #saunaBack Training
Boost Growth Hormone, Red Blood Cells, and Endurance with Post-Workout Sauna Sessions #sauna
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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What are the most powerful tips and how to isolate the muscle most effectively?Back Training
What are the most powerful tips and how to isolate the muscle most effectively?
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 totally isolate your pecs, try these incline cable flyes using infinity strapsBack Training
If you’re looking to totally isolate your pecs, try these incline cable flyes using infinity straps
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 work your brachial radialis, try this retro lift using a lat pulldown bar.Back Training
If you’re looking to work your brachial radialis, try this retro lift using a lat pulldown bar.
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 little tip to really isolate the biceps is to lead with your wrists when curling, not your knuckleBack Training
A little tip to really isolate the biceps is to lead with your wrists when curling, not your knuckle
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 isolate your lower lats, try these incline face forward lat pulldownsBack Training
If you’re trying to isolate your lower lats, try these incline face forward lat 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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Overstretching the lat isn’t always the best way for results sometimes you want constant contractionBack Training
Overstretching the lat isn’t always the best way for results sometimes you want constant 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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For the ultimate isolation of the tricep, especially the medial head, try these lying reverse gripBack Training
For the ultimate isolation of the tricep, especially the medial head, try these lying reverse 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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Upright rows using your power straps as handles and a low cable pulley are a great way to workBack Training
Upright rows using your power straps as handles and a low cable pulley are a great way to work
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Cable crossover handles are a great accessory for any back exercise you do.Back Training
Cable crossover handles are a great accessory for any back exercise you do.
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Try these Hercules pull downs if you’re trying to develop lat widthBack Training
Try these Hercules pull downs if you’re trying 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 these lying curls using your power straps as handles on the cable row machineBack Training
Try these lying curls using your power straps as handles on the cable row machine
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Regulating Estrogen Levels: Tips for Men and Women #estrogen #healthBack Training
Regulating Estrogen Levels: Tips for Men and Women #estrogen #health
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Try using a lat pulldown bar to turn your machine benchpress into a close grip bench press.Back Training
Try using a lat pulldown bar to turn your machine benchpress into a close grip bench press.
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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Supercharge Your Coffee with Grass-Fed Beef Gelatin #coffee #gelatin #wrinkles #skin #joints #healthBack Training
Supercharge Your Coffee with Grass-Fed Beef Gelatin #coffee #gelatin #wrinkles #skin #joints #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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If you’re looking to target your back a little differently, try this you won’t be sorryBack Training
If you’re looking to target your back a little differently, try this 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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Standing cable rows Are a great exercise to really focus in on the back. Use moderate weightBack Training
Standing cable rows Are a great exercise to really focus in on the back. Use moderate weight
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 forward, one arm cable rows with an underhand grip is a great way to target the lower latsBack Training
Leaning forward, one arm cable rows with an underhand grip is a great way to target the lower 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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