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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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 2761–2820 of 4665 videos.

Lying cable tricep extensions are a great way to isolate your tricepsBack Training
Lying cable tricep extensions are 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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The Science How Caffeine Helps You Focus…..The last fact is the coolest don’t skip #caffeine #focusFitness After 40
The Science How Caffeine Helps You Focus…..The last fact is the coolest don’t skip #caffeine #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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Soft tissue injuries occur use active rest to help them heal without losing as much muscleFitness After 40
Soft tissue injuries occur use active rest to help them heal without losing as much 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 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
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 wanna hit your shoulders at multiple angles at once, try thisShoulder Training
If you wanna hit your shoulders at multiple angles at once, try this
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For a freer range of motion to really isolate in on your shoulder, try using your power strap asShoulder Training
For a freer range of motion to really isolate in on your shoulder, try using your power strap as
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 Magnesium Helps You Fall Asleep by Regulating Brain Neurotransmitters #sleep #magnesium #mgBack Training
How Magnesium Helps You Fall Asleep by Regulating Brain Neurotransmitters #sleep #magnesium #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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For a very effective focused way to really finish off your lats try these triangle pull downsBack Training
For a very effective focused way to really finish off your lats try these triangle pull downs
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 pulldowns on the incline bench,with a rope as your handle, is an amazing way to isolateBack Training
Straight arm pulldowns on the incline bench,with a rope as your handle, is an amazing way 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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If you’re really trying to isolate your lats, try these side sitting underhand gripped pulldowns.Back Training
If you’re really trying to isolate your lats, try these side sitting underhand gripped pulldowns.
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 Truth About BPA-Free Plastics #health #bpa #plasticFitness After 40
The Truth About BPA-Free Plastics #health #bpa #plastic
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 want to target the upper pecs when you’re doing crossovers, try these low to high cable flyesChest Training
If you want to target the upper pecs when you’re doing crossovers, try these low to high cable flyes
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, sitting slightly sideways, is an incredible way to isolate one pecBack Training
One arm machine chest press, sitting slightly sideways, is an incredible way to isolate one pec
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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Combining Resistance Training and Cardio for Calorie Burn and Fat Loss #resistancetraining #fatlossCardio & Conditioning
Combining Resistance Training and Cardio for Calorie Burn and Fat Loss #resistancetraining #fatloss
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 bands should be an integral part of your fitness arsenal. They add a lot of versatilityFitness After 40
Resistance bands should be an integral part of your fitness arsenal. They add a lot of versatility
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 way to finish a calf workout try these power plate balances for about a minuteLeg Training
For the ultimate way to finish a calf workout try these power plate balances for about a minute
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 calve raises in the Smith machine are an amazing way to blast your calves #smithmachine #calfLeg Training
Seated calve raises in the Smith machine are an amazing way to blast your calves #smithmachine #calf
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 Exercise Boosts Energy and Focus for Learning #focus #learning #Brain #exerciseFitness After 40
How Exercise Boosts Energy and Focus for Learning #focus #learning #Brain #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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For an amazing bicep pump, you gotta try thisArm Training
For an amazing bicep pump, you gotta try this
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 overall arm balance, don’t neglect working your forearms. One good way are these thumbless curlsArm Training
For overall arm balance, don’t neglect working your forearms. One good way are these thumbless 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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Thumbless drag curls take the shoulders out of the lift when curlingShoulder Training
Thumbless drag curls take the shoulders out of the lift when curling
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 Incredible Benefits of Exercise for Brain Health #exercise #brainhealth #bdnf #healthFitness After 40
The Incredible Benefits of Exercise for Brain Health #exercise #brainhealth #bdnf #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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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.
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 you wanna try something different? Use your one infinity strap has a handle.Fitness After 40
Do you wanna try something different? Use your one infinity strap has a 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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A slow deliberate pace allows for maximum focus which in turn causes maximum contraction which causeFitness After 40
A slow deliberate pace allows for maximum focus which in turn causes maximum contraction which cause
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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Keto vs. High-Carb Diet for Anaerobic Performance #ketovscarbs #ketodiet #highcarb #dietCardio & Conditioning
Keto vs. High-Carb Diet for Anaerobic Performance #ketovscarbs #ketodiet #highcarb #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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Shrugs……… go heavy or go home. #goheavyorgohome #shrugsExercise Form & Muscle Building
Shrugs……… go heavy or go home. #goheavyorgohome #shrugs
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 way to finish your rear delt shoulder workout try these triangle resistance band pullsShoulder Training
For a great way to finish your rear delt shoulder workout try these triangle resistance band pulls
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 perils of not securing your camera properly #upsidedown #camerafail #failFitness After 40
The perils of not securing your camera properly #upsidedown #camerafail #fail
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 Risks of Cheat Meals on a Low-Calorie Diet #lowcalorie #cheatmeal #diet #healthNutrition & Fat Loss
The Risks of Cheat Meals on a Low-Calorie Diet #lowcalorie #cheatmeal #diet #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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Underhand grip cable rows allow for maximum rhomboid contraction. Keep your chest upBack Training
Underhand grip cable rows allow for maximum rhomboid contraction. Keep your chest up
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 lower lats, try these lat pulldowns lying face down on the inclineBack Training
If you’re trying to target your lower lats, try these lat pulldowns lying face down on the 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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For a great way to work back thickness try these Smith machine bent over Rows using a cable row handBack Training
For a great way to work back thickness try these Smith machine bent over Rows using a cable row hand
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: extremely geeky explanation ahead…. I hope you can follow what I’m saying. How Muscles KeepFitness After 40
WARNING: extremely geeky explanation ahead…. I hope you can follow what I’m saying. How Muscles Keep
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 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
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 done properly resistance bands can be an extremely effective way of isolating whatever muscleBack Training
If done properly resistance bands can be an extremely effective way of isolating whatever 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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Seated cable crossovers are a very effective way to isolate the pecs. Keep your chest upBack Training
Seated cable crossovers are a very effective way to isolate the pecs. Keep your chest up
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 Muscle Mass Boosts Energy and Efficiency #muscle #energy #health #musclemassFitness After 40
How Muscle Mass Boosts Energy and Efficiency #muscle #energy #health #musclemass
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 Zercher squats are a great way to target the quads for an amazing pump #zerchersquats #legsLeg Training
Cable Zercher squats are a great way to target the quads for an amazing pump #zerchersquats #legs
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 increase the intensity and growth of your hamstrings, try these one leggedLeg Training
If you’re trying to increase the intensity and growth of your hamstrings, try these one legged
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 Morning Exercise Can Counteract the Effects of a Bad Night’s Sleep #sleep #exerciseRecovery & Mobility
How Morning Exercise Can Counteract the Effects of a Bad Night’s Sleep #sleep #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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If you’re looking for maximum muscle hypertrophy, strict isolated form will always win out over heavBack Training
If you’re looking for maximum muscle hypertrophy, strict isolated form will always win out over heav
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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Now if you really wanna focus in on your bicep for maximum contraction, try these one arm cableArm Training
Now if you really wanna focus in on your bicep for maximum contraction, try these one arm cable
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 really wanna target the biceps for an amazing pump, try these cable preacher curlsArm Training
If you really wanna target the biceps for an amazing pump, try these cable preacher 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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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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Close grip cable presses are a great way to put on some tricep mass.Arm Training
Close grip cable presses are a great way to put on some tricep mass.
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 lock in your arm position for maximum tricep contraction, try these leaningArm Training
To really lock in your arm position for maximum tricep contraction, try these leaning
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 Importance of Sleep for Brain Health #sleep #Brain #brainhealthRecovery & Mobility
The Importance of Sleep for Brain Health #sleep #Brain #brainhealth
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 front presses using the cable row handle is a great way to target your front deltsShoulder Training
Seated cable front presses using the cable row handle is a great way to target your front delts
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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Skinny gripped front presses on the squat Machine are an incredible way to work your front delts.Shoulder Training
Skinny gripped front presses on the squat Machine are an incredible way to work your front delts.
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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Allulose: A Natural Sweetener to Help Curb CravingsFitness After 40
Allulose: A Natural Sweetener to Help Curb Cravings
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 squeeze out every last little bit of contraction you can get, try these resistance band rowsBack Training
To squeeze out every last little bit of contraction you can get, try these resistance band rows
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Leaning forward slightly while doing your lat pulldowns will help to target the lower lats #workoutBack Training
Leaning forward slightly while doing your lat pulldowns will help to target the lower lats #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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One armed cable rows are a very effective way to work back thickness with maximum focus. #Back #pumpBack Training
One armed cable rows are a very effective way to work back thickness with maximum focus. #Back #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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To focus in on the lats, a little more effectively try theseBack Training
To focus in on the lats, a little more effectively 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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Delicious and Nutritious Protein-Packed Pudding Snack #greekyogurt #protein #healtysnackNutrition & Fat Loss
Delicious and Nutritious Protein-Packed Pudding Snack #greekyogurt #protein #healtysnack
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 less stress on the wrist and a more efficient hand position for your front delts and traps,Shoulder Training
For less stress on the wrist and a more efficient hand position for your front delts and traps,
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 Smith machine is a great place to safely go heavy with your shrugs. #shrugs #smithmachineNutrition & Fat Loss
The Smith machine is a great place to safely go heavy with your shrugs. #shrugs #smithmachine
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 bands are a great tool in helping you learn how to isolate a muscle.Back Training
Resistance bands are a great tool in helping you learn how to isolate a 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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Maximizing Muscle Growth: Full Stretch vs. Heavier Lifting #hypertrophy #musclegrowth #stretchLeg Training
Maximizing Muscle Growth: Full Stretch vs. Heavier Lifting #hypertrophy #musclegrowth #stretch
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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