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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All (4659)Arm Training (698)Back Training (915)Cardio & Conditioning (41)Chest Training (242)Core Training (26)Exercise Form & Muscle Building (426)Fitness After 40 (586)Leg Training (437)Mindset & Consistency (77)Nutrition & Fat Loss (705)Recovery & Mobility (125)Shoulder Training (359)Strength Training (22)

Showing 361–420 of 915 videos in Back Training.

T-BAR ROWS WITH A RESISTANCE BAND #resistancebands #workout #workouttips #exerciseBack Training
T-BAR ROWS WITH A RESISTANCE BAND #resistancebands #workout #workouttips #exercise
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One arm T-Bar rows #workout #workouttips #motivation #exercise #health #tbarrowsBack Training
One arm T-Bar rows #workout #workouttips #motivation #exercise #health #tbarrows
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One of the best ways to lock in your triceps for maximum growth #workout #muscle #tricepsBack Training
One of the best ways to lock in your triceps for maximum growth #workout #muscle #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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Seated cable row motivation #workout #motivation #exerciseBack Training
Seated cable row motivation #workout #motivation #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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Back day motivation #motivation #exercise #muscle #workouttipsBack Training
Back day motivation #motivation #exercise #muscle #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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Seated cable rows with a resistance band is a great way to safely work your back. #workout #workoutBack Training
Seated cable rows with a resistance band is a great way to safely work your back. #workout #workout
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This exercise should be a staple in your workout arsenal to safely develop back thickness.#workoutBack Training
This exercise should be a staple in your workout arsenal to safely develop back thickness.#workout
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Back blast motivation #workout #motivation #backBack Training
Back blast motivation #workout #motivation #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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Assisted pull-ups are great for isolating your laps it takes the biceps out of the equationBack Training
Assisted pull-ups are great for isolating your laps it takes the biceps out of the equation
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If you’re looking for a great way to develop back thickness, try these one arm rows in the SmithBack Training
If you’re looking for a great way to develop back thickness, try these one arm rows in the Smith
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Standing cable crossovers should be a staple in your chest workout. It allows for maximum isolationBack Training
Standing cable crossovers should be a staple in your chest workout. It allows for maximum isolation
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Drag curls are a very effective way to safely isolate your biceps for maximum contraction#bicepsBack Training
Drag curls are a very effective way to safely isolate your biceps for maximum contraction#biceps
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To work, your front dealt, and your traps simultaneously try these upright rows in the Smith machineBack Training
To work, your front dealt, and your traps simultaneously try these upright rows in the Smith machine
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Try this variation of the one arm row for ultimate back thicknessBack Training
Try this variation of the one arm row for ultimate 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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Exercise exercises for back thickness, motivation #motivation #workout #healthBack Training
Exercise exercises for back thickness, motivation #motivation #workout #health
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To develop back thickness safely try these kettlebell rows on an incline benchBack Training
To develop back thickness safely try these kettlebell rows on an incline bench
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Bench on a platform pad in the power rack is a great way to safely go heavy while benchingBack Training
Bench on a platform pad in the power rack is a great way to safely go heavy while benching
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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Back day motivation #workout #backday #motivationBack Training
Back day motivation #workout #backday #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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Want to up your intensity with Bent over Rows. Try this you won’t be sorry.Back Training
Want to up your intensity with Bent over Rows. Try this you won’t be sorry.
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Powerful Supplement for Muscle Growth and Fat Burning: TMG (Trimethylglycine) #tmg #health #workoutBack Training
Powerful Supplement for Muscle Growth and Fat Burning: TMG (Trimethylglycine) #tmg #health #workout
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Preacher curls using a resistance band on a platform pad is a great way to pump up the bicepsBack Training
Preacher curls using a resistance band on a platform pad is a great way to pump up the biceps
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Next time you do upright rows try using your power straps as handles. It allows for a more naturalBack Training
Next time you do upright rows try using your power straps as handles. It allows for a more natural
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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Back day motivation #workout #motivation #backdayBack Training
Back day motivation #workout #motivation #backday
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 very safe and effective way to add back thicknessBack Training
Smith machine rows on an incline bench are a very safe and effective way to add 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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For isolation of the chest, you just can’t beat a one arm standing cable crossover #workouttipsBack Training
For isolation of the chest, you just can’t beat a one arm standing cable crossover #workouttips
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For maximum focus and contraction of the muscle you’re working unilateral movements are the way to gBack Training
For maximum focus and contraction of the muscle you’re working unilateral movements are the way to g
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Try this second size to maximize bicep isolationBack Training
Try this second size to maximize bicep isolation
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Cable kickbacks using a rope is a great way to isolate your triceps #workouttips #motivationBack Training
Cable kickbacks using a rope is a great way to isolate your triceps #workouttips #motivation
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Scientifically proven method of muscular growth #motivation #workout #healthBack Training
Scientifically proven method of muscular growth #motivation #workout #health
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The Top 4 Drivers of Muscular Growth #muscle #workout #exercise #health #motivation #dietBack Training
The Top 4 Drivers of Muscular Growth #muscle #workout #exercise #health #motivation #diet
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 rows are a great way to safely work on back thickness especially if you’re nursing a lowerBack Training
Reverse rows are a great way to safely work on back thickness especially if you’re nursing a lower
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Reverse facing pull down with your back arched are a great way to isolate your lats #workoutBack Training
Reverse facing pull down with your back arched are a great way to isolate your lats #workout
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One arm resistance band crossovers are a great way to really isolate your pecs.#workout #workouttipsBack Training
One arm resistance band crossovers are a great way to really isolate your pecs.#workout #workouttips
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Do this to grow your muscle even faster #workout #motivation #musclestrength #muscletrainingBack Training
Do this to grow your muscle even faster #workout #motivation #musclestrength #muscletraining
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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Back day motivation #motivation #workout #muscle #health #backdayBack Training
Back day motivation #motivation #workout #muscle #health #backday
I built a free AI app that answers your fitness questions the way I would — based on my actual coaching approach. Ask it
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For a great lat finisher try these incline cable straight arm pulldowns to do just that. #workouttipBack Training
For a great lat finisher try these incline cable straight arm pulldowns to do just that. #workouttip
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If you’re looking to accentuate the eccentric portion of the lift, try these cable rows with a bandBack Training
If you’re looking to accentuate the eccentric portion of the lift, try these cable rows with a band
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Try these gorilla Rows to really condition your back and develop back thickness at the same timeBack Training
Try these gorilla Rows to really condition your back and develop back thickness at the same time
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For isolating the chest it’s hard to beat a good set of seated cable crossovers. Keep your chest upBack Training
For isolating the chest it’s hard to beat a good set of seated cable crossovers. Keep your chest up
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How to isolate your chest on the dip machine #workoutBack Training
How to isolate your chest on the dip machine #workout
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You can’t beat a good set of resistance band kickbacks to finish off a tricep workout with an amazinBack Training
You can’t beat a good set of resistance band kickbacks to finish off a tricep workout with an amazin
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Close grip tricep presses on a cable machine are a very effective and Safe way to isolate tricepsBack Training
Close grip tricep presses on a cable machine are a very effective and Safe 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
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Kettle bell rows for greater range of motion meaning better contraction of the middle backBack Training
Kettle bell rows for greater range of motion meaning better contraction of the middle back
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Back day motivation #workout #motivation #backBack Training
Back day motivation #workout #motivation #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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To crank up back thickness to the maximum try these one arm cable row drop sets. #backworkoutBack Training
To crank up back thickness to the maximum try these one arm cable row drop sets. #backworkout
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If you want to take your push-ups to the next level, try doing them on the power plate.Back Training
If you want to take your push-ups to the next level, try doing them 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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One of the safest ways to develop back thicknessBack Training
One of the safest ways 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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If you’re looking for a great finisher and conditioner for your back, try these infinity ropeBack Training
If you’re looking for a great finisher and conditioner for your back, try these infinity rope
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Try this variation of the one arm T bar row for better results##workouttips #motivation #exerciseBack Training
Try this variation of the one arm T bar row for better results##workouttips #motivation #exercise
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Back to the future#workout #motivation #backBack Training
Back to the future#workout #motivation #back
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Straight arm cable pulldowns are a great way to finish off your back work #workout #workouttipsBack Training
Straight arm cable pulldowns are a great way to finish off your back work #workout #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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Try rowing with a parallel grip to get maximum middle back contractionBack Training
Try rowing with a parallel grip to get maximum middle back contraction
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If you’re trying to target your upper middle back for thickness, try these wide grip elbows high rowBack Training
If you’re trying to target your upper middle back for thickness, try these wide grip elbows high row
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The Health Benefits of Dark Chocolate (and How to Choose the Right Kind) #chocolate #health #dietBack Training
The Health Benefits of Dark Chocolate (and How to Choose the Right Kind) #chocolate #health #diet
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To really isolate your pecs try these seated two handled cable presses. The position causes you toBack Training
To really isolate your pecs try these seated two handled cable presses. The position causes you to
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Try these full-range, full-stretch barbell curls to stimulate more muscle hypertrophy #workout #biceBack Training
Try these full-range, full-stretch barbell curls to stimulate more muscle hypertrophy #workout #bice
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Cable preacher curls are an amazing way to isolate on the bicep for peak contraction #muscle #pumpBack Training
Cable preacher curls are an amazing way to isolate on the bicep for peak contraction #muscle #pump
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Back #back #workout #motivationBack Training
Back #back #workout #motivation
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Resistance bands are a great way to finish off your back workout when you’re done with heavy stuffBack Training
Resistance bands are a great way to finish off your back workout when you’re done with heavy stuff
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For a little extra range of motion try using cable handles attached to the lat pulldown barBack Training
For a little extra range of motion try using cable handles attached to the lat pulldown bar
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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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