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 421–480 of 915 videos in Back Training.

How Exercise Grows Your Brain #exercise #health #Brain #workout #motivationBack Training
How Exercise Grows Your Brain #exercise #health #Brain #workout #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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Decline tricep pushdowns are a very effective way to lock in the arm for maximum tricep isolationBack Training
Decline tricep pushdowns are a very effective way to lock in the arm for maximum tricep isolation
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 →
Back day motivation #motivation #workout #healthBack Training
Back day motivation #motivation #workout #health
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 →
A great alternative to dumbbell rows are t-bar one arm rows. Give them a tryBack Training
A great alternative to dumbbell rows are t-bar one arm rows. Give them a try
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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There are two techniques for back thickness and both are effective,heavy with loose form, lighterBack Training
There are two techniques for back thickness and both are effective,heavy with loose form, lighter
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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Secret formula for muscular growth #neverpush #workout #workouttips #motivationBack Training
Secret formula for muscular growth #neverpush #workout #workouttips #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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If you’re looking to lock in your triceps for the perfect position to isolate them, try theseBack Training
If you’re looking to lock in your triceps for the perfect position to isolate them, 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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Back day #motivation #workout #muscle #healthBack Training
Back day #motivation #workout #muscle #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 this amazing technique to isolate your lats for maximum growth. You won’t be sorryBack Training
Try this amazing technique to isolate your lats for maximum growth. 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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Seated cable rows sitting on an incline is a very effective, safe way to isolate your middle backBack Training
Seated cable rows sitting on an incline is a very effective, safe way to isolate your 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 some real intense bicep contraction in isolation try these spider curlsBack Training
For some real intense bicep contraction in isolation try these spider 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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The Impact of Ice Baths on Muscle Growth #exercise #icebath #health #muscle #growthBack Training
The Impact of Ice Baths on Muscle Growth #exercise #icebath #health #muscle #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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Back day…. Let the battle begin. #motivation #workout #muscle #pumpBack Training
Back day…. Let the battle begin. #motivation #workout #muscle #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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You just can’t beat a good set of wide lat pulldowns for developing back width.Back Training
You just can’t beat a good set of wide lat pulldowns for developing back 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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For developing back thickness, heavy dumbbell rows done under control are very effective #backBack Training
For developing back thickness, heavy dumbbell rows done under control are very effective #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 very safe effective way to work your back thickness, try these kettlebell rows on an inclineBack Training
For a very safe effective way to work your back thickness, try these kettlebell rows on an incline
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 cable, crossovers are amazing for isolating the pec #pec #muscle #pump #exercise #chestBack Training
One armed cable, crossovers are amazing for isolating the pec #pec #muscle #pump #exercise #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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Optimizing Growth Hormone Release Through Sleep and Insulin Management #health #diet #growthhormoneBack Training
Optimizing Growth Hormone Release Through Sleep and Insulin Management #health #diet #growthhormone
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 a platform pad are one of the best ways to isolate your triceps #workoutBack Training
Cable tricep extensions on a platform pad are one of the best ways to isolate your triceps #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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Focus is a key factor in growth. Every inch of every rep counts don’t waste any life‘s too shortBack Training
Focus is a key factor in growth. Every inch of every rep counts don’t waste any life‘s too short
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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Today’s back workout #workout #back #motivationBack Training
Today’s back workout #workout #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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To really hit your lat try these cable crossover lat pulldown one arm at a time. #back #workoutBack Training
To really hit your lat try these cable crossover lat pulldown one arm at a time. #back #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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These Hercules pulldowns, facing forward on an incline bench are an amazing way to develop lat widthBack Training
These Hercules pulldowns, facing forward on an incline bench are an amazing way 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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Sideways sitting machine chest press is an amazing way to isolate one pec at a timeBack Training
Sideways sitting machine chest press is an amazing way to 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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Exercise exercises that increase back thickness #workout #workouttips #back #motivationBack Training
Exercise exercises that increase back thickness #workout #workouttips #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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You just can’t beat a good set of seated hammer rows to develop back thickness.Back Training
You just can’t beat a good set of seated hammer rows 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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Standing decline cable presses are a great way to isolate the chest #chest #workout #workouttipsBack Training
Standing decline cable presses are a great way to isolate the chest #chest #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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BACK #workout #motivationBack Training
BACK #workout #motivation
Open lesson →
Standing Lat PULLDOWNS for max lat width#workout #workouttips #muscle #back #motivationBack Training
Standing Lat PULLDOWNS for max lat width#workout #workouttips #muscle #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
Open lesson →
Try these barbell rows in the power rack, using a bench as an incline if you really wanna lock inBack Training
Try these barbell rows in the power rack, using a bench as an incline if you really wanna lock in
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, t-bar shrugs, an amazing way to isolate one trap at a time #motivation #exercise #muscleBack Training
One arm, t-bar shrugs, an amazing way to isolate one trap at a time #motivation #exercise #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 flyes are an amazing way to target and isolate the upper pec #workout #muscle #workoutBack Training
Incline cable flyes are an amazing way to target and isolate the upper pec #workout #muscle #workout
Incline cable flyes are an amazing way to target and isolate the upper pecs #workout #muscle #workouttips I built a free
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Why Beer Causes Belly Fat Accumulation #estrogen #beer #fat #health #dietBack Training
Why Beer Causes Belly Fat Accumulation #estrogen #beer #fat #health #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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THE MOST IMPORTANT GROWTH TIP I’VE GIVEN. ‼️‼️‼️Back Training
THE MOST IMPORTANT GROWTH TIP I’VE GIVEN. ‼️‼️‼️
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 message for training inquiries #workout #trainer #backBack Training
Back day message for training inquiries #workout #trainer #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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Resistance band pull downs are a great finisher #workout #back #resistancebandsBack Training
Resistance band pull downs are a great finisher #workout #back #resistancebands
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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Straight arm cable pulldowns, using your power straps as handles, is one of the best ways to isolateBack Training
Straight arm cable pulldowns, using your power straps as handles, is one of the best ways 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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The row machine is a great place to really hit your traps #traps #shrugs #workout #muscleBack Training
The row machine is a great place to really hit your traps #traps #shrugs #workout #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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Boost Metabolism and Recovery with 5-9 Minutes on Power Plate #powerplate #workout #muscle #recoverBack Training
Boost Metabolism and Recovery with 5-9 Minutes on Power Plate #powerplate #workout #muscle #recover
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 curls with a T bar and a resistance band to really isolate your biceps to the maximum #bicBack Training
Try these curls with a T bar and a resistance band to really isolate your biceps to the maximum #bic
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 amazing bicep isolation try these barbell curls using the power rack as your preacher curl #workBack Training
For amazing bicep isolation try these barbell curls using the power rack as your preacher curl #work
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 →
Best back workout #workout #trainer #muscle #motivation #backBack Training
Best back workout #workout #trainer #muscle #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
Open lesson →
If you’re trying to really isolate your lats, try working one side at a time for the ultimate focusBack Training
If you’re trying to really isolate your lats, try working one side at a time for the ultimate focus
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 looking to target back thickness, try these one arm T bar rows as an alternativeBack Training
If you’re looking to target back thickness, try these one arm T bar rows as an alternative
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 T-Bar is a great place to isolate the chest with some crossover incline presses. #workoutBack Training
The T-Bar is a great place to isolate the chest with some crossover incline presses. #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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A great way to isolate your bicep one at a time is one arm preacher curls, using a cable handleBack Training
A great way to isolate your bicep one at a time is one arm preacher curls, using a cable 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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If you’re looking for an intense pump and isolation of your biceps, try these skinny grip barbellBack Training
If you’re looking for an intense pump and isolation of your biceps, try these skinny grip barbell
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 just can’t beat a good set of tricep push downs for tricep growth.Back Training
You just can’t beat a good set of tricep push downs for tricep 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 →
Back day #workout #health #motivation #muscleBack Training
Back day #workout #health #motivation #muscle
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 machine rows with your elbow higher up is a great way to target upper middle back thicknessBack Training
One arm machine rows with your elbow higher up is a great way to target upper middle 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
Open lesson →
One arm pulldowns, using a cable handle as your handle is a great way to target your lat for widthBack Training
One arm pulldowns, using a cable handle as your handle is a great way to target your lat for width
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 →
Resistance band pull downs are great way to finish off your back work with ultimate focusBack Training
Resistance band pull downs are great way to finish off your back work with ultimate 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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For an amazing way to isolate the triceps, try these leaning overhead tricep extensions #tricepsBack Training
For an amazing way to isolate the triceps, try these leaning overhead tricep extensions #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 →
BACK DAY #backday #workout #muscle #workouttips #motivationBack Training
BACK DAY #backday #workout #muscle #workouttips #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 cable pulldowns are a very effective way to work on lat width #workout #muscle #workouttipsBack Training
One arm cable pulldowns are a very effective way to work on lat width #workout #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
Open lesson →
Bent over kettlebell rows are great way to work on back thickness #workout #workouttips #pump #backBack Training
Bent over kettlebell rows are great way to work on back thickness #workout #workouttips #pump #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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How Potassium Regulates Blood Pressure through Actin and Nitric Oxide #health #potassium #bloodBack Training
How Potassium Regulates Blood Pressure through Actin and Nitric Oxide #health #potassium #blood
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 Smith machine calve raises are a very effective way to work the calvesBack Training
Behind the back Smith machine calve raises are a very effective way to work the calves
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 wrist curls are one of the best ways to put mass on your forearms #workoutBack Training
Behind the back barbell wrist curls are one of the best ways to put mass on 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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Overhead cable tricep extensions, resting on an incline bench is a great way to isolate your tricepsBack Training
Overhead cable tricep extensions, resting on an incline bench is a great 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
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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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