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Ken Hoyer Training Library

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

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Virtual Personal Training Over 40Fat Loss After 40Build Muscle After 40Shoulder TrainingLeg TrainingBack TrainingChest TrainingArm TrainingCore TrainingNutrition After 40Strength After 40Recovery After 40Protein For Muscle GrowthBeginner WorkoutsHome WorkoutsDumbbell WorkoutsFitness After 40
All (4665)Arm Training (698)Back Training (915)Cardio & Conditioning (41)Chest Training (242)Core Training (26)Exercise Form & Muscle Building (428)Fitness After 40 (586)Leg Training (437)Mindset & Consistency (77)Nutrition & Fat Loss (705)Recovery & Mobility (125)Shoulder Training (363)Strength Training (22)

Showing 781–840 of 915 videos in Back Training.

Try these cable at pulldown often incline bench to really develop width in your back #fit #backBack Training
Try these cable at pulldown often incline bench to really develop width in your back #fit #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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This is what you need to do to release the most growth hormone at night. #growthhormone #nutritionBack Training
This is what you need to do to release the most growth hormone at night. #growthhormone #nutrition
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 lying cable tricep extensions on a bench are an excellent way to really isolate the tricepBack Training
One arm lying cable tricep extensions on a bench are an excellent way to really 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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How to do one arm cable side laterals for best contraction through a fuller range of motion #fitBack Training
How to do one arm cable side laterals for best contraction through a fuller range of motion #fit
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 are a staple for adding back Thickness heavier with good form is the way to go #fitBack Training
One arm rows are a staple for adding back Thickness heavier with good form is the way to go #fit
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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Assisted pull-ups at the end of your workout using your power straps as grips is a great way to getBack Training
Assisted pull-ups at the end of your workout using your power straps as grips is a great way to get
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 flat bench cable bar curls are an amazing way to really isolate the bicep. Slow and steadyBack Training
Lying flat bench cable bar curls are an amazing way to really isolate the bicep. Slow and steady
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 lateral tricep extensions on the cable crossover machine is a great way to isolate the triceBack Training
One arm lateral tricep extensions on the cable crossover machine is a great way to isolate the trice
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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Bench assisted bent over rows are a great alternative to the standard bent over row. #fit #safebackBack Training
Bench assisted bent over rows are a great alternative to the standard bent over row. #fit #safeback
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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Whey, protein, isolate versus whey protein concentrate. Which one is better? #wheyprotein #proteinBack Training
Whey, protein, isolate versus whey protein concentrate. Which one is better? #wheyprotein #protein
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 grip variation for the TBar row allows for more back contraction, less arms #backworkoutBack Training
Try this grip variation for the TBar row allows for more back contraction, less arms #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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Try these Spider-Man pull-ups it takes off just enough weight to really isolate the lats #fitBack Training
Try these Spider-Man pull-ups it takes off just enough weight to really isolate the lats #fit
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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Smith machine rows on an incline bench are a great way to develop back thickness #backworkout #backBack Training
Smith machine rows on an incline bench are a great way to develop back thickness #backworkout #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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One arm, leaning cable, tricep extensions are a great way to isolate one tricep at a time #fitBack Training
One arm, leaning cable, tricep extensions are a great way to isolate one tricep at a time #fit
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 power plate use it for recovery you won’t be sorry #powerplateBack Training
The power plate use it for recovery you won’t be sorry #powerplate
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 cable, crossover pulldown are a great way to pop the lats #back #backworkout #fit #motivatBack Training
Wide grip cable, crossover pulldown are a great way to pop the lats #back #backworkout #fit #motivat
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 overhead, dumbbell, tricep extensions are a staple for isolating, the tricep #triceps #fitBack Training
One arm overhead, dumbbell, tricep extensions are a staple for isolating, the tricep #triceps #fit
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 off of the pulldown machine with your power grips as a handle #fitBack Training
Overhead tricep extensions off of the pulldown machine with your power grips as a handle #fit
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 pulldown using your power strap as a handle is a great way to isolate your lat #backBack Training
One arm cable pulldown using your power strap as a handle is a great way to isolate your lat #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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Try some Smith machine one arm rows they are great for a smooth contraction of the back #backworkoutBack Training
Try some Smith machine one arm rows they are great for a smooth contraction of the back #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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Try these one arm Smith machine chest presses to really isolate the pec #fit #chestworkoutBack Training
Try these one arm Smith machine chest presses to really isolate the pec #fit #chestworkout
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, incline, dumbbell preacher, curls are great way to isolate the bicep #bicepworkout #bicepsBack Training
One arm, incline, dumbbell preacher, curls are great way to isolate the bicep #bicepworkout #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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A variation of the barbell row for better contraction at the top #fit #motivation #motivationfitnessBack Training
A variation of the barbell row for better contraction at the top #fit #motivation #motivationfitness
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 skinny underhand grip rows on Smith machine for better contraction at the top #fit #backBack Training
Try these skinny underhand grip rows on Smith machine for better contraction at the top #fit #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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One arm machine chest press is always a great idea to isolate the pecs #fit #motivationBack Training
One arm machine chest press is always a great idea to isolate the pecs #fit #motivation
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Leucine why you absolutely need for muscular growth  #motivation #motivationfitness #fit #leucineBack Training
Leucine why you absolutely need for muscular growth  #motivation #motivationfitness #fit #leucine
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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When to take a ice bath after your workout for maximum muscular growth #icebath #coldtherapy #muscleBack Training
When to take a ice bath after your workout for maximum muscular growth #icebath #coldtherapy #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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One arm cable rows are a great way to safely Isolate the back for Constant contraction.Back Training
One arm cable rows are a great way to safely Isolate the back for 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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One of the best ways to isolate your chest #fitness #motivation #health #chestworkoutBack Training
One of the best ways to isolate your chest #fitness #motivation #health #chestworkout
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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Smith machine curls are a great way to isolate and contract the peak of your bicep #bicepworkoutBack Training
Smith machine curls are a great way to isolate and contract the peak of your bicep #bicepworkout
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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Do this at least once per workout for maximum muscle growth #fit #motivation #motivationfitnessBack Training
Do this at least once per workout for maximum muscle growth #fit #motivation #motivationfitness
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 →
Assisted pull-ups are a great way to lighten the load just enough to really isolate your back #backBack Training
Assisted pull-ups are a great way to lighten the load just enough to really isolate your back #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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What are the easiest and most effective ways to increase growth hormone release #ghBack Training
What are the easiest and most effective ways to increase growth hormone release #gh
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 using your power straps as a grip when doing upright rows it’s easier on the wrist #fitBack Training
Try using your power straps as a grip when doing upright rows it’s easier on the wrist #fit
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 →
Bodyweight reverse rows are great way to isolate and contract your middle back #backworkout #backBack Training
Bodyweight reverse rows are great way to isolate and contract your middle back #backworkout #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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Try this grip variation on the cable crossover to really isolate the pecs #chestworkout #chestBack Training
Try this grip variation on the cable crossover to really isolate the pecs #chestworkout #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 →
FOR MAXIMUM MUSCLE GROWTH DON’T MAKE THIS SIMPLE MISTAKE FOR BREAKFAST#muscle #protein #breakfastBack Training
FOR MAXIMUM MUSCLE GROWTH DON’T MAKE THIS SIMPLE MISTAKE FOR BREAKFAST#muscle #protein #breakfast
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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DO THIS TO DOUBLE YOUR GROWTH HORMONE RELEASE WHILE YOU SLEEP #growthhormone #saunaBack Training
DO THIS TO DOUBLE YOUR GROWTH HORMONE RELEASE WHILE YOU SLEEP #growthhormone #sauna
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 →
Behind the back barbell shrugs are a great way to really contract the traps #traps #trapsworkoutBack Training
Behind the back barbell shrugs are a great way to really contract the traps #traps #trapsworkout
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 your power straps as handles to really isolate the bicep #fit #motivation #bicepBack Training
Try using your power straps as handles to really isolate the bicep #fit #motivation #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 →
One arm, incline cable rows to keep constant contraction on the back to the entire range of motionBack Training
One arm, incline cable rows to keep constant contraction on the back to the entire range of motion
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
VERY USEFUL INFORMATION ON YOUR SLEEP CYCLES AND GROWTH HORMONE RELEASE #growthhormone #sleepBack Training
VERY USEFUL INFORMATION ON YOUR SLEEP CYCLES AND GROWTH HORMONE RELEASE #growthhormone #sleep
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 BEST WAYS TO GROW YOUR TRICEPS #muscle #fit #training #triceps #motivationBack Training
ONE OF THE BEST WAYS TO GROW YOUR TRICEPS #muscle #fit #training #triceps #motivation
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
One arm side pulldown are a great way to copy the angle of the lat, ensuring maximum contractionBack Training
One arm side pulldown are a great way to copy the angle of the lat, ensuring maximum contraction
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
One arm cable pulldown off an incline bench are amazing for isolating the lat #back #backworkoutBack Training
One arm cable pulldown off an incline bench are amazing for isolating the lat #back #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 →
TRY THIS TO ABSOLUTELY ISOLATE THE BICEP #bicepworkout #bicep #exercise #exercisemotivationBack Training
TRY THIS TO ABSOLUTELY ISOLATE THE BICEP #bicepworkout #bicep #exercise #exercisemotivation
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 middle back effectively #fit #motivation #motivationfitness #fitnessBack Training
How to work your middle back effectively #fit #motivation #motivationfitness #fitness
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
One arm T-Bar rows are a great alternative to dumbbell rows #fit #motivation #fitnessBack Training
One arm T-Bar rows are a great alternative to dumbbell rows #fit #motivation #fitness
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 variation of the t bar row for better contraction at the top #fit #motivation #fitnessBack Training
Try this variation of the t bar row for better contraction at the top #fit #motivation #fitness
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 isolate the brachialis it’s important to do reverse wrist curls #fit #motivation #fitnessBack Training
To isolate the brachialis it’s important to do reverse wrist curls #fit #motivation #fitness
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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When arm cable curls for amazing isolation of the bicep #fit #motivationfitness #motivationBack Training
When arm cable curls for amazing isolation of the bicep #fit #motivationfitness #motivation
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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HACK ON HOW TO ACTIVATE THE FAT THAT BURNS FAT #muscle #lean #health #training #brownfatBack Training
HACK ON HOW TO ACTIVATE THE FAT THAT BURNS FAT #muscle #lean #health #training #brownfat
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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SMITH MACHINE BENT OVER ROWS ARE A GREAT WAY TO BUILD THICKNESS IN YOUR BACK #back #muscle #gymBack Training
SMITH MACHINE BENT OVER ROWS ARE A GREAT WAY TO BUILD THICKNESS IN YOUR BACK #back #muscle #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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Try this variation of the lap pulldown to really isolate the lat #fitnessmotivation #onlinetrainerBack Training
Try this variation of the lap pulldown to really isolate the lat #fitnessmotivation #onlinetrainer
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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Great way to safely isolate the upper pecs #fit #motivation #motivationfitness #fitnessBack Training
Great way to safely isolate the upper pecs #fit #motivation #motivationfitness #fitness
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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PROPER TECHNIQUE FOR LAT PULLDOWNS #backworkout #back #techniqueBack Training
PROPER TECHNIQUE FOR LAT PULLDOWNS #backworkout #back #technique
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 ROWS FOR BETTER MIDDLE BACK CONTRACTION #backworkout #back #exercise #fit #motivationBack Training
UNDERHAND ROWS FOR BETTER MIDDLE BACK CONTRACTION #backworkout #back #exercise #fit #motivation
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Trick to isolate the middle back #fit #motivation #motivationfitness #fitness #personaltrainerBack Training
Trick to isolate the middle back #fit #motivation #motivationfitness #fitness #personaltrainer
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 isolate the upper peck #motivation #fit #motivationfitness #fitness #personaltrainerBack Training
Try this to isolate the upper peck #motivation #fit #motivationfitness #fitness #personaltrainer
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 power strap, hack for better tricep isolation #motivation #fit #tricepworkout #fitnessBack Training
Try this power strap, hack for better tricep isolation #motivation #fit #tricepworkout #fitness
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →

Video Library FAQ

What is inside the BPF Virtual video library?

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

How should I use these videos?

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

Can these videos replace coaching?

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

Next step

Start free. Get coached when you are ready.

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

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