BPF VIRTUAL
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 (4909)Arm Training (754)Back Training (962)Cardio & Conditioning (43)Chest Training (263)Core Training (26)Exercise Form & Muscle Building (455)Fitness After 40 (587)Leg Training (458)Mindset & Consistency (78)Nutrition & Fat Loss (732)Recovery & Mobility (130)Shoulder Training (390)Strength Training (31)

Showing 781–840 of 962 videos in Back Training.

Try these modified seated cable crossovers to really isolate the pecsBack Training
Try these modified seated cable crossovers to really isolate the pecs
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 better lat contraction when doing your straight arm pull downs use your strapsBack Training
If you’re looking for better lat contraction when doing your straight arm pull downs use your 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 really isolate your pec, try doing a one arm side crossover using the v handleBack Training
If you’re looking to really isolate your pec, try doing a one arm side crossover using the v 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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For the best possible way to finish your tricep workout do close grip push-ups on the power plate.Back Training
For the best possible way to finish your tricep workout do close grip push-ups on the power plate.
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 platform curls, using a kettle bell in your power straps for amazing pumpBack Training
Try these one arm platform curls, using a kettle bell in your power straps for amazing 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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If you’re trying to target your upper back when doing rows, keep your hands wider and elbows higherBack Training
If you’re trying to target your upper back when doing rows, keep your hands wider and elbows higher
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, using the incline bench for stability is a great way to work back thicknessBack Training
One arm cable rows, using the incline bench for stability is 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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When doing any kind of rowing motion you want to pop your chest up as you pull backBack Training
When doing any kind of rowing motion you want to pop your chest up as you pull 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 these incline presses in the crossover cage using the lat pulldown bar as your handle. #fitBack Training
Try these incline presses in the crossover cage using the lat pulldown bar as your 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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Do your one arm push downs, using the cable row handle for a different isolation of the tricepBack Training
Do your one arm push downs, using the cable row handle for a different isolation of 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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Next time you do your TBar Rows try an underhand grip. It allows for a little more contraction #fitBack Training
Next time you do your TBar Rows try an underhand grip. It allows for a little more contraction #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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To really isolate your pecs sit sideways on the pecdeck and do your pecs one at a time #fitBack Training
To really isolate your pecs sit sideways on the pecdeck and do your pecs one 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
Open lesson →
Next time you do upright rows, use a kettle bell. The bell allows for a more biomechanically correctBack Training
Next time you do upright rows, use a kettle bell. The bell allows for a more biomechanically correct
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 your triceps while doing push downs try doing them off the preacherBack Training
For the ultimate isolation of your triceps while doing push downs try doing them off the preacher
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 side facing one arm cable rows using your power straps as handles. It allows large rangeBack Training
Try these side facing one arm cable rows using your power straps as handles. It allows large range
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’re doing rows try an underhand grip using your power straps as handles for great pumpBack Training
Next time you’re doing rows try an underhand grip using your power straps as handles for great pump
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 bar cable curls using two stacks. It allows for a thumbless grip which really isolatesBack Training
Try these bar cable curls using two stacks. It allows for a thumbless grip which really isolates
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 doing your shrugs behind the back, make sure you lighten up the weight emphasize the holdBack Training
If you’re doing your shrugs behind the back, make sure you lighten up the weight emphasize the hold
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 increase back thickness try this variation of the seated cable rows using two stacks #exerciseBack Training
To increase back thickness try this variation of the seated cable rows using two stacks #exercise
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 cable curls use your power straps as handles and keep your wrists back #motivationBack Training
Next time you do cable curls use your power straps as handles and keep your wrists back #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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Straigh armpulldown are a great way to isolate the lats it takes the biceps out of the equationBack Training
Straigh armpulldown are a great way to isolate the lats it takes the biceps out of the equation
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 add thickness to your back, try using your power strips as a handle #fitBack Training
If you’re trying to add thickness to your back, try using your power strips 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
Open lesson →
For the ultimate in isolating muscle do one side of your body at a time this allows for more focusBack Training
For the ultimate in isolating muscle do one side of your body at a time this allows for more focus
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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Leaning cable side laterals are a great way to get that little extra range of motion for the sideBack Training
Leaning cable side laterals are a great way to get that little extra range of motion for 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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Heavy weights have their place for muscular growth but so do lighter weights which facilitate growthBack Training
Heavy weights have their place for muscular growth but so do lighter weights which facilitate 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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Exercise machines are an amazing way to learn how to isolate body parts because of the static motionBack Training
Exercise machines are an amazing way to learn how to isolate body parts because of the static 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 power plate for advanced results #powerplateBack Training
The power plate for advanced results #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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Bent over rows using a shrug bar is a great way to get that extra contraction at the top. #fitBack Training
Bent over rows using a shrug bar is a great way to get that extra contraction at the top. #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 with the t-Bar are a great alternative to dumbbell rose.#rows #tbar #backworkoutBack Training
One arm rows with the t-Bar are a great alternative to dumbbell rose.#rows #tbar #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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Reverse dips are a great way to blast the triceps. Keep your elbows back and go slow and steadyBack Training
Reverse dips are a great way to blast the triceps. Keep your elbows back and go 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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Try this wide variation of the standup, lean back pulldown to really bring out the width of your latBack Training
Try this wide variation of the standup, lean back pulldown to really bring out the width of your lat
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 pull downs, stand up and lean back slightly for a great angleBack Training
Next Time you do, your lat pull downs, stand up and lean back slightly for a great angle
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 cable crossover handles on the lat pulldown machine so you can vary your grip better pumpBack Training
Try using cable crossover handles on the lat pulldown machine so you can vary your grip better pump
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
Open lesson →
The herb that grows in your backyard that will help you shed waterweight #dandelions #dandelion #fitBack Training
The herb that grows in your backyard that will help you shed waterweight #dandelions #dandelion #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 incline cable flyes are an amazing way to isolate the pecs one at a time. #fit #exerciseBack Training
One arm incline cable flyes are an amazing way to isolate the pecs one at a time. #fit #exercise
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 need to research methyl folate it’s being used to treat anxiety and depression. #MethyationBack Training
You need to research methyl folate it’s being used to treat anxiety and depression. #Methyation
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 supinating your wrists at the top when doing incline bench dumbbell rows for a better pinch #fitBack Training
Try supinating your wrists at the top when doing incline bench dumbbell rows for a better pinch #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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Try leaning forward when doing seated cable crossovers to isolate the upper chest more #chestworkoutBack Training
Try leaning forward when doing seated cable crossovers to isolate the upper chest more #chestworkout
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 →
Bent over cable curls are an amazing way to really get deep into the muscle fiber for maximum growthBack Training
Bent over cable curls are an amazing way to really get deep into the muscle fiber for maximum growth
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 →
Lightweights can be a very effective tool for growing muscle, as long as you mentally focus inBack Training
Lightweights can be a very effective tool for growing muscle, as long as you mentally focus in
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 for back thickness #backworkoutBack Training
Try this for back thickness #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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This mineral is proven to lower blood pressure and about 50% of the population is deficient #mgBack Training
This mineral is proven to lower blood pressure and about 50% of the population is deficient #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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Try this grip variation on the cable crossover to really isolate the pecs #fit #motivationBack Training
Try this grip variation on the cable crossover to really 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
Open lesson →
Don’t be afraid to think out of the box. Use your power straps as a grip on the pulldown machineBack Training
Don’t be afraid to think out of the box. Use your power straps as a grip on the pulldown machine
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 →
Close, grip pull downs off of an incline bench are a great way to develop width in your back #latsBack Training
Close, grip pull downs off of an incline bench are a great way to develop width in your back #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 →
One arm cable side presses, are great way to isolate the pecs one at a time #fit #motivationBack Training
One arm cable side presses, are great way to isolate the pecs one at a time #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
Open lesson →
Try these reverse, leaning one arm side laterals for a contraction thru a different range of motionBack Training
Try these reverse, leaning one arm side laterals for a contraction thru a different 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 →
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
Open lesson →
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
Open lesson →
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
Open lesson →
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
Open lesson →
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
Open lesson →
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
Open lesson →
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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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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