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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 (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 361–420 of 455 videos in Exercise Form & Muscle Building.

Standing cable overhand bar presses, using a stability bar as your bar, is a very effective wayExercise Form & Muscle Building
Standing cable overhand bar presses, using a stability bar as your bar, is a very effective way
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 you waiting for message for training? You won’t be sorry. #workout #training #resultsExercise Form & Muscle Building
What are you waiting for message for training? You won’t be sorry. #workout #training #results
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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STOP DOING THIS for better focus and intensity in your workouts #socialmedia #tiktok #caffeineExercise Form & Muscle Building
STOP DOING THIS for better focus and intensity in your workouts #socialmedia #tiktok #caffeine
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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Testing some filters #workoutExercise Form & Muscle Building
Testing some filters #workout
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The Surprising Exercise That Can Lower Blood Pressure #bloodpressure #isometrics #exerciseExercise Form & Muscle Building
The Surprising Exercise That Can Lower Blood Pressure #bloodpressure #isometrics #exercise
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Try these tbar shrugs with a rope to really target your traps, upper and lowerExercise Form & Muscle Building
Try these tbar shrugs with a rope to really target your traps, upper and lower
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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SHRUGS @shrugsExercise Form & Muscle Building
SHRUGS @shrugs
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A day at the office #workoutExercise Form & Muscle Building
A day at the office #workout
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Staying Active vs. Exercising: The Key to Metabolic Health and Fat Burning #workout #workouttipsExercise Form & Muscle Building
Staying Active vs. Exercising: The Key to Metabolic Health and Fat Burning #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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One arm shrugs in the Smith machine are an amazing way to work your trapsExercise Form & Muscle Building
One arm shrugs in the Smith machine are an amazing way to work your traps
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A long rope can add a lot of functionality and options to your workout.Exercise Form & Muscle Building
A long rope can add a lot of functionality and options to your workout.
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Shrugs……… go heavy or go home. #goheavyorgohome #shrugsExercise Form & Muscle Building
Shrugs……… go heavy or go home. #goheavyorgohome #shrugs
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Cable shrugs provide a unique angle allowing for a more adjustable range of motion so you can reallyExercise Form & Muscle Building
Cable shrugs provide a unique angle allowing for a more adjustable range of motion so you can really
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How Caffeine Can Boost Fat Burning During Workouts #fatburn #caffeine #workoutExercise Form & Muscle Building
How Caffeine Can Boost Fat Burning During Workouts #fatburn #caffeine #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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Lift till you drop #fail #workout #motivationExercise Form & Muscle Building
Lift till you drop #fail #workout #motivation
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Try these modified French presses using a rope and a U clip around a dumbbell. The rope forces you tExercise Form & Muscle Building
Try these modified French presses using a rope and a U clip around a dumbbell. The rope forces you t
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Calves respond well to higher reps with full range of motion, using slow steady form. #calvesworkoutExercise Form & Muscle Building
Calves respond well to higher reps with full range of motion, using slow steady form. #calvesworkout
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For total arm balance don’t neglect working your forearms. You won’t be sorry #workout #forearmsExercise Form & Muscle Building
For total arm balance don’t neglect working your forearms. You won’t be sorry #workout #forearms
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FAILURE IS SUCCESS #failure #success #workoutExercise Form & Muscle Building
FAILURE IS SUCCESS #failure #success #workout
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Try this variation of the shrug to work, your upper and lower trapsExercise Form & Muscle Building
Try this variation of the shrug to work, your upper and lower traps
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The Risks of ozempic: Losing Muscle, Gaining Fat #ozempic #workout #bodyfatExercise Form & Muscle Building
The Risks of ozempic: Losing Muscle, Gaining Fat #ozempic #workout #bodyfat
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Tip for Advanced Lifters: Internal vs. External Muscle Focus #muscle #workout #contraction #focusExercise Form & Muscle Building
Tip for Advanced Lifters: Internal vs. External Muscle Focus #muscle #workout #contraction #focus
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Doing shrugs on an incline bench works the full trapezius, upper and lower simultaneouslyExercise Form & Muscle Building
Doing shrugs on an incline bench works the full trapezius, upper and lower simultaneously
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Make every inch, of every rep, of every set, count #workoutExercise Form & Muscle Building
Make every inch, of every rep, of every set, count #workout
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Sometimes it’s good to change up your shrugs going lighter with a slower paceExercise Form & Muscle Building
Sometimes it’s good to change up your shrugs going lighter with a slower pace
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How Beta Alanine Can Help Reduce Muscle Burn During Workouts #workout #burn #muscleburn #betaalanineExercise Form & Muscle Building
How Beta Alanine Can Help Reduce Muscle Burn During Workouts #workout #burn #muscleburn #betaalanine
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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Accepting new clients now…If you like this post,you will receive a free virtual workoutExercise Form & Muscle Building
Accepting new clients now…If you like this post,you will receive a free virtual workout
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What a drop set looks like in action #dropset #workoutExercise Form & Muscle Building
What a drop set looks like in action #dropset #workout
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The connection between muscles and depressionExercise Form & Muscle Building
The connection between muscles and depression
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Heavy shrugs should be a staple of your trap workouts #workoutExercise Form & Muscle Building
Heavy shrugs should be a staple of your trap workouts #workout
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Sorry, but sometimes you just gotta go heavy #workout #heavyweight #goheavyorgohomeExercise Form & Muscle Building
Sorry, but sometimes you just gotta go heavy #workout #heavyweight #goheavyorgohome
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For the most effective shrugs, you need to maintain a very slow, deliberate pace. Select a weightExercise Form & Muscle Building
For the most effective shrugs, you need to maintain a very slow, deliberate pace. Select a weight
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Building Muscle at Any Age: Overcoming Anabolic Resistance #workout #aging #buildmuscleExercise Form & Muscle Building
Building Muscle at Any Age: Overcoming Anabolic Resistance #workout #aging #buildmuscle
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For a more neutral hand grip while doing shrugs try using cable handles on the barbell.Exercise Form & Muscle Building
For a more neutral hand grip while doing shrugs try using cable handles on the barbell.
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Try these paused cable shrugs for the ultimate in contraction of the traps.Exercise Form & Muscle Building
Try these paused cable shrugs for the ultimate in contraction of the traps.
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Ditch the Pre-Workout and Try Green Tea Instead #greentea #workout #preworkoutExercise Form & Muscle Building
Ditch the Pre-Workout and Try Green Tea Instead #greentea #workout #preworkout
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Why alcohol slows down muscular gains. Alcohol and working out do not mix #workout #muscle #alcoholExercise Form & Muscle Building
Why alcohol slows down muscular gains. Alcohol and working out do not mix #workout #muscle #alcohol
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for a little extra range of motion at the top of your shrug, try these one arm Smith machine shrugExercise Form & Muscle Building
for a little extra range of motion at the top of your shrug, try these one arm Smith machine shrug
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 yourself a big favor next time you’re doing heavy dumbbell shrugs don’t pick them up directlyExercise Form & Muscle Building
Do yourself a big favor next time you’re doing heavy dumbbell shrugs don’t pick them up directly
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Heavy shrugs are key for maximum trap thickness. Make sure you are pulling from the trapsExercise Form & Muscle Building
Heavy shrugs are key for maximum trap thickness. Make sure you are pulling from the traps
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Don’t forget to hit your traps twice a week for best results use moderate weights #shrugs #trapsExercise Form & Muscle Building
Don’t forget to hit your traps twice a week for best results use moderate weights #shrugs #traps
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How every contraction of your muscle will get you less depressed and prevent future depression #fitExercise Form & Muscle Building
How every contraction of your muscle will get you less depressed and prevent future depression #fit
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Scientific explanation how caffeine helps you burn fat during workout #caffeine #fatburner #workoutExercise Form & Muscle Building
Scientific explanation how caffeine helps you burn fat during workout #caffeine #fatburner #workout
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At the end of your workout try something unorthodox to really get the last bit out of the muscleExercise Form & Muscle Building
At the end of your workout try something unorthodox to really get the last bit out of the 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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Try this hybrid of upright, rose and shrugs to really pump up your traps, lighter weight hold at topExercise Form & Muscle Building
Try this hybrid of upright, rose and shrugs to really pump up your traps, lighter weight hold at top
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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Research the scientifically proven effective pre-workout recipe. You won’t be sorry. #preworkoutExercise Form & Muscle Building
Research the scientifically proven effective pre-workout recipe. You won’t be sorry. #preworkout
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Try these leaning Smith machine shrugs to get a really good pump at the end of your trap workoutExercise Form & Muscle Building
Try these leaning Smith machine shrugs to get a really good pump at the end of your trap 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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Warning, don’t take these three things directly after your workout it will slow your progress #fitExercise Form & Muscle Building
Warning, don’t take these three things directly after your workout it will slow your progress #fit
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A much safer way to do heavy dumbbell shrugs #fit #motivation #exercise #powerliftingExercise Form & Muscle Building
A much safer way to do heavy dumbbell shrugs #fit #motivation #exercise #powerlifting
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Take this an hour before your workout to increase your fat metabolism by 16% #taurine #fatlossExercise Form & Muscle Building
Take this an hour before your workout to increase your fat metabolism by 16% #taurine #fatloss
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Try using a bench off your low roll machine for a more effective way of doing this exercise #fitExercise Form & Muscle Building
Try using a bench off your low roll machine for a more effective way of doing this exercise #fit
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Warning ⛔️ don’t take your antioxidants directly after your workout. Here’s why #work #antioxidantsExercise Form & Muscle Building
Warning ⛔️ don’t take your antioxidants directly after your workout. Here’s why #work #antioxidants
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The type of exercise that raises your resting metabolic rate the highest #weighttraining #fatlossExercise Form & Muscle Building
The type of exercise that raises your resting metabolic rate the highest #weighttraining #fatloss
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For best contraction of the muscle on any exercise, stay slow and steady.. #exercise #workout #fitExercise Form & Muscle Building
For best contraction of the muscle on any exercise, stay slow and steady.. #exercise #workout #fit
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What’s better more or less rest between sets for lean muscle mass? #rest #workoutmotivation #workoutExercise Form & Muscle Building
What’s better more or less rest between sets for lean muscle mass? #rest #workoutmotivation #workout
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BEST TIME OF DAY TO WORKOUT FOR MOST FAT OXIDATION 🔥🔥🔥 #fatburner #workout #caffeineExercise Form & Muscle Building
BEST TIME OF DAY TO WORKOUT FOR MOST FAT OXIDATION 🔥🔥🔥 #fatburner #workout #caffeine
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EXERCISE AND DEPRESSION #muscle #lean #health #training #exercise #brain #depressionExercise Form & Muscle Building
EXERCISE AND DEPRESSION #muscle #lean #health #training #exercise #brain #depression
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Try these sumo to target the inner thigh after a good inner thigh workout #fit #motivationExercise Form & Muscle Building
Try these sumo to target the inner thigh after a good inner thigh workout #fit #motivation
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BARBELL WRIST ROLLS FOR AN AMAZING FOREARM PUMP #forearmworkout #forearm #exerciseExercise Form & Muscle Building
BARBELL WRIST ROLLS FOR AN AMAZING FOREARM PUMP #forearmworkout #forearm #exercise
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ONE ARM SMITH MACHINE SHRUGS TO GET A LITTLE HIGHER CONTRACTION #trapsworkout #traps #shrugsExercise Form & Muscle Building
ONE ARM SMITH MACHINE SHRUGS TO GET A LITTLE HIGHER CONTRACTION #trapsworkout #traps #shrugs
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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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