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 (5431)Arm Training (859)Back Training (1064)Cardio & Conditioning (48)Chest Training (305)Core Training (26)Exercise Form & Muscle Building (529)Fitness After 40 (587)Leg Training (508)Mindset & Consistency (82)Nutrition & Fat Loss (776)Recovery & Mobility (143)Shoulder Training (444)Strength Training (60)

Showing 3361–3420 of 5431 videos.

BICEP DAY #bicepday #workout #pump #bicepsArm Training
BICEP DAY #bicepday #workout #pump #biceps
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 your gym doesn’t have an arm blaster, and you want to try out the feeling get a long rope and aFitness After 40
If your gym doesn’t have an arm blaster, and you want to try out the feeling get a long rope and a
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Seated incline barbell curls are a great way to really pump up your biceps #biceps #pumpArm Training
Seated incline barbell curls are a great way to really pump up your biceps #biceps #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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One of the best ways to isolate your biceps for maximum contractionBack Training
One of the best ways to isolate your biceps for maximum contraction
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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Spicy Salsa: The Fat-Burning Snack You Need #lowcal #salsa #health #dietNutrition & Fat Loss
Spicy Salsa: The Fat-Burning Snack You Need #lowcal #salsa #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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TRICEP DAY #triceps #workoutArm Training
TRICEP DAY #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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If you’re looking for a greater range of motion doing your pushdowns try these chopping push downsArm Training
If you’re looking for a greater range of motion doing your pushdowns try these chopping push 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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If you’re looking for a great finisher for your tricep workout, resistance band kickbacks are great.Back Training
If you’re looking for a great finisher for your tricep workout, resistance band kickbacks are great.
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To target the medial head of your tricep try these reverse strip, push downs using your power strapsArm Training
To target the medial head of your tricep try these reverse strip, push downs using your power straps
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Close grip tricep presses on the chest press machine using a lat bar as your handle for the narrowBack Training
Close grip tricep presses on the chest press machine using a lat bar as your handle for the narrow
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White Button Mushrooms: A Healthy, Low-Calorie Pasta/Rice Alternative #mushrooms #lowcalorie #riceNutrition & Fat Loss
White Button Mushrooms: A Healthy, Low-Calorie Pasta/Rice Alternative #mushrooms #lowcalorie #rice
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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SHOULDER DAY #shoulderdayShoulder Training
SHOULDER DAY #shoulderday
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 front presses on the squat machine are a very effective way to target the front deltsShoulder Training
Close grip front presses on the squat machine are a very effective way to target the front delts
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To really lock in and focus on the reardelt try these bent over side laterals using your infinityShoulder Training
To really lock in and focus on the reardelt try these bent over side laterals using your infinity
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To get twice the results from a single set try this one arm cable side lateral drop set.Back Training
To get twice the results from a single set try this one arm cable side lateral drop set.
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Harnessing Inflammation for Muscle Growth #Inflammation #MuscularGrowth #WorkoutRecoveryBack Training
Harnessing Inflammation for Muscle Growth #Inflammation #MuscularGrowth #WorkoutRecovery
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Testing some filters #workoutExercise Form & Muscle Building
Testing some filters #workout
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BACK DAY #back #backdayBack Training
BACK DAY #back #backday
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Bent over straight arm pulldowns are a very effective way to develop lat width. Use your power strapBack Training
Bent over straight arm pulldowns are a very effective way to develop lat width. Use your power strap
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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Using your power straps as handles allows you to rotate and pull from your wrists, allowingFitness After 40
Using your power straps as handles allows you to rotate and pull from your wrists, allowing
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If you’re trying to add range of motion to your hand placement when you’re doing pulldowns, try thisBack Training
If you’re trying to add range of motion to your hand placement when you’re doing pulldowns, try this
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Curb Appetite with Shirataki Noodles - A Fiber-Rich, Low-Calorie Option#dietarytips #lowcalorieNutrition & Fat Loss
Curb Appetite with Shirataki Noodles - A Fiber-Rich, Low-Calorie Option#dietarytips #lowcalorie
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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CHEST DAY #chestdayChest Training
CHEST DAY #chestday
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 cable one arm Cross-body presses while kneeling to really emphasize the pec one at a time.Chest Training
Try these cable one arm Cross-body presses while kneeling to really emphasize the pec one at a time.
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Smith machine chest press is a safe effective way to hit your pecs especially if you don’t have aChest Training
Smith machine chest press is a safe effective way to hit your pecs especially if you don’t have a
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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3 Tips to Maintain Muscle Mass on a Calorie Restrictive Diet #CalorieRestriction #MuscleGrowthLeg Training
3 Tips to Maintain Muscle Mass on a Calorie Restrictive Diet #CalorieRestriction #MuscleGrowth
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LEG DAY #legdayLeg Training
LEG DAY #legday
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One legged leg press is a great way to finish off a leg workout for maximum focus on the glutes.Leg Training
One legged leg press is a great way to finish off a leg workout for maximum focus on the glutes.
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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Lunges on the belt squat are a great way to isolate your Glute and quadfor maximum contractionLeg Training
Lunges on the belt squat are a great way to isolate your Glute and quadfor maximum contraction
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 the intensity on your hamstrings try these eccentric focused leg curls.Leg Training
To increase the intensity on your hamstrings try these eccentric focused leg curls.
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Rhodiola rosea: A Safe and Effective Herb for Stress and Burnout #stress #health #dietNutrition & Fat Loss
Rhodiola rosea: A Safe and Effective Herb for Stress and Burnout #stress #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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Bicep day #biceps #workout #muscleArm Training
Bicep day #biceps #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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For an intense forearm workout next time, try kettlebell wrist curls on the power plate.Back Training
For an intense forearm workout next time, try kettlebell wrist curls on the power plate.
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Cable curls on an incline bench are a great addition to any bicep workout #biceps #workoutArm Training
Cable curls on an incline bench are a great addition to any bicep workout #biceps #workout
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For even more added intensity, narrow your grip while using cable handles on the barbell curls.Back Training
For even more added intensity, narrow your grip while using cable handles on the barbell curls.
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If you’re trying to increase the intensity of your barbell curls, try attaching two cable handlesArm Training
If you’re trying to increase the intensity of your barbell curls, try attaching two cable handles
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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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The squat press is an amazing way to work your calves #calves #pump #muscleLeg Training
The squat press is an amazing way to work your calves #calves #pump #muscle
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Triceps day #tricepsArm Training
Triceps day #triceps
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One arm tricep pushdowns, using your power strap as a handle is a great way to finish off your triceArm Training
One arm tricep pushdowns, using your power strap as a handle is a great way to finish off your trice
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Leaning overhead tricep extensions on the platform pad or bench is a great way to put mass onBack Training
Leaning overhead tricep extensions on the platform pad or bench is a great way to put mass on
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Harness the Power of MCT Oil for Fat Burning and Appetite Control #NaturalFatBurner #AppetiteFitness After 40
Harness the Power of MCT Oil for Fat Burning and Appetite Control #NaturalFatBurner #Appetite
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Seated cable side laterals done one arm at a time are an absolutely amazing way to focus inBack Training
Seated cable side laterals done one arm at a time are an absolutely amazing way to 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
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Shrugs on the squat machine are amazingLeg Training
Shrugs on the squat machine are amazing
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Shoulder day #shouldersShoulder Training
Shoulder day #shoulders
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Side laterals using a resistance band is a great way to work the shoulder from two anglesShoulder Training
Side laterals using a resistance band is a great way to work the shoulder from two angles
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Important notice if you’re following a calorie restricted diet and lifting weightsNutrition & Fat Loss
Important notice if you’re following a calorie restricted diet and lifting weights
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BACK DAY #workout #muscle #backBack Training
BACK DAY #workout #muscle #back
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Standing one arm cable rows are great for developing back thickness because of the range of motionBack Training
Standing one arm cable rows are great for developing back thickness because of the range of motion
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If you’re trying to develop upper middle back thickness, try these wide grip,elbows high, rows,Back Training
If you’re trying to develop upper middle back thickness, try these wide grip,elbows high, rows,
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One arm dumbbell rows should be a staple in your back arsenal for developing back thickness #backBack Training
One arm dumbbell rows should be a staple in your back arsenal for developing back thickness #back
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Creatine benefit for sleep deprivation #creatine #sleepDeprivation #cognitiveFunctions #muscleBuildRecovery & Mobility
Creatine benefit for sleep deprivation #creatine #sleepDeprivation #cognitiveFunctions #muscleBuild
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CHEST DAY #chest #workoutChest Training
CHEST DAY #chest #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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Next time you do cable upright rows, try using your power straps as handles.Back Training
Next time you do cable upright rows, try using your power straps as handles.
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Forward leaning pec-deck flies using your infinity straps as handles around your forearms is a greatChest Training
Forward leaning pec-deck flies using your infinity straps as handles around your forearms is a great
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One arm underhand grip chest press is a very effective way to really focus in on the chestChest Training
One arm underhand grip chest press is a very effective way to really focus in on the chest
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Foods That Lower Glucose Absorption from Carbs #lentils #chickpeas #healthCore Training
Foods That Lower Glucose Absorption from Carbs #lentils #chickpeas #health
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Hyper extensions using a resistance band is a great way to work the glutes and hamstrings.Leg Training
Hyper extensions using a resistance band is a great way to work the glutes and hamstrings.
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A narrow stance low bar squat is a great way to combine working your glutes and quads in one liftLeg Training
A narrow stance low bar squat is a great way to combine working your glutes and quads in one lift
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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Supplement to Increase Muscle and Reduce Fat: TMG (Trimethylglycine) #muscle #tmg #supplementNutrition & Fat Loss
Supplement to Increase Muscle and Reduce Fat: TMG (Trimethylglycine) #muscle #tmg #supplement
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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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