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 (4668)Arm Training (700)Back Training (916)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 3421–3480 of 4668 videos.

One armed t-bar pec flyes using a cable handle are a very effective way to work the upper pecChest Training
One armed t-bar pec flyes using a cable handle are a very effective way to work the upper 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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Try this hack to fall asleep faster #fattyfish #sleepRecovery & Mobility
Try this hack to fall asleep faster #fattyfish #sleep
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 →
Always think out of the box if your gym doesn’t have a seated row you could always use your machineBack Training
Always think out of the box if your gym doesn’t have a seated row you could always use your machine
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 the power plate to finish off your leg workout is amazing #powerplateLeg Training
Using the power plate to finish off your leg workout is amazing #powerplate
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Look for these four ingredients in your vitamins to make sure you’re buying “clean” vitamins #fitNutrition & Fat Loss
Look for these four ingredients in your vitamins to make sure you’re buying “clean” vitamins #fit
Open lesson →
Don’t neglect working your forearms, it’s very important for balanced arm development.Fitness After 40
Don’t neglect working your forearms, it’s very important for balanced arm development.
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 variation of the seated cable curl using a foam roller to prevent any arm swingArm Training
Try this variation of the seated cable curl using a foam roller to prevent any arm swing
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 curls using your power straps as handles, and pulling to the foreheadArm Training
Seated cable curls using your power straps as handles, and pulling to the forehead
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 semi useless scientific fact of why you might be fatigued #fatigue #deuterium #energyFitness After 40
A semi useless scientific fact of why you might be fatigued #fatigue #deuterium #energy
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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Triceps pumpArm Training
Triceps 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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Smith machine seated calfs for the Soleus #fit #motivation #healthLeg Training
Smith machine seated calfs for the Soleus #fit #motivation #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 these one arm leaning tricep extensions using your power strap as a handle. Lead with the pinkyArm Training
Try these one arm leaning tricep extensions using your power strap as a handle. Lead with the pinky
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 best type of vitamin B12 for energy #vitaminb12Nutrition & Fat Loss
The best type of vitamin B12 for energy #vitaminb12
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 leaning back shrugs using your infinity straps as handles. This allows for a more neutralBack Training
Try these leaning back shrugs using your infinity straps as handles. This allows for a more neutral
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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Leaning cable front raises using your power straps as handles are a great way to work the front deltShoulder Training
Leaning cable front raises using your power straps as handles are a great way to work the front delt
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 ingredient to look for in a quality protein powder #protein #proteinpowderNutrition & Fat Loss
The most important ingredient to look for in a quality protein powder #protein #proteinpowder
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 more neutral hand grip, allowing for better contraction of the back, try using cable handlesBack Training
For a more neutral hand grip, allowing for better contraction of the back, try using cable handles
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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Use your cable row handle and your lat pulldown bar to set up your Tbar to do a wide grip rowBack Training
Use your cable row handle and your lat pulldown bar to set up your Tbar to do a wide grip row
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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Two great hacks to control sugar cravings #sugar #cravingsNutrition & Fat Loss
Two great hacks to control sugar cravings #sugar #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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The shoulder press machine is a great way to do shrugs. Make sure you go slow and steady and hold itShoulder Training
The shoulder press machine is a great way to do shrugs. Make sure you go slow and steady and hold it
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 add some extra emphasis on the upper pec when you’re doing your one arm standing scoop flyes,Chest Training
To add some extra emphasis on the upper pec when you’re doing your one arm standing scoop 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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How diet soda will halt your weight loss #dietsoda #weightloss #weightlosstipsNutrition & Fat Loss
How diet soda will halt your weight loss #dietsoda #weightloss #weightlosstips
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 having trouble squatting because of a shoulder injury, try using the safety bar.Shoulder Training
If you’re having trouble squatting because of a shoulder injury, try using the safety bar.
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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Why artichoke is a superfood #artichoke #superfoodNutrition & Fat Loss
Why artichoke is a superfood #artichoke #superfood
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 skull crushers are a very safe alternative to effectively work your triceps. #tricepsArm Training
Seated cable skull crushers are a very safe alternative to effectively work your triceps. #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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Thumbless cable bar curls on an incline bench are an amazing way to really isolate the biceps.Back Training
Thumbless cable bar curls on an incline bench are an amazing way to really isolate the 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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Do this bizarre scientific hack if you want to sleep deeper and have better brain health #sleepRecovery & Mobility
Do this bizarre scientific hack if you want to sleep deeper and have better brain health #sleep
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 close grip tricep press are great way to work the triceps without worrying about getting stuckArm Training
Cable close grip tricep press are great way to work the triceps without worrying about getting stuck
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 push downs facing away with your back against the machine while using your power strapsBack Training
Tricep push downs facing away with your back against the machine while using your power straps
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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Why weight bearing exercise is so important for brain health #osteocalcin #weighttrainingFitness After 40
Why weight bearing exercise is so important for brain health #osteocalcin #weighttraining
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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Make sure you don’t forget to do your rear deltsShoulder Training
Make sure you don’t forget to do your rear 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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Hi rep lightweight side laterals are a great way to finish a shoulder workoutShoulder Training
Hi rep lightweight side laterals are a great way to finish a shoulder 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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HOW TO EAT THE SUN ☀️ 😳😳😳 #energy #sun #mitochondria #feedNutrition & Fat Loss
HOW TO EAT THE SUN ☀️ 😳😳😳 #energy #sun #mitochondria #feed
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 an amazing way to really isolate for back thickness. Keep your chest up and pullBack Training
Reverse rows are an amazing way to really isolate for back thickness. Keep your chest up and pull
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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Double cable lat pull downs using your power strips as handles while sitting on the ballBack Training
Double cable lat pull downs using your power strips as handles while sitting on the ball
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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An extremely effective pre-workout, especially if you’re working out in the moderate intensity rangeChest Training
An extremely effective pre-workout, especially if you’re working out in the moderate intensity range
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 emphasize your traps more while doing upright rows, keep your elbows closer to your bodyBack Training
To emphasize your traps more while doing upright rows, keep your elbows closer to your body
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 pec scoops are a great way to isolate the upper pec. Lead with your wristBack Training
One armed cable pec scoops are a great way to isolate the upper pec. Lead with your wrist
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 →
Scientific explanation of how sitting in the sauna facilitates muscular growth #sauna #muscle #growBack Training
Scientific explanation of how sitting in the sauna facilitates muscular growth #sauna #muscle #grow
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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Adding a thumbless grip to any bicep movement will allow for more isolation of the bicep #isolationBack Training
Adding a thumbless grip to any bicep movement will allow for more isolation of the bicep #isolation
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 number 1 most powerful way to get a long-term dopamine release #icebath #dopamineFitness After 40
The number 1 most powerful way to get a long-term dopamine release #icebath #dopamine
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 add some stability work your bicep workout put a couple cable handles on the bar a curlArm Training
If you wanna add some stability work your bicep workout put a couple cable handles on the bar a curl
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 side effects of over using stimulants like caffeine #caffeine #dopamine #useitwiselyFitness After 40
The side effects of over using stimulants like caffeine #caffeine #dopamine #useitwisely
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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Drop sets for growthBack Training
Drop sets for 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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This is my personal favorite tricep exercise cable extensions on a bench using your strap as a handlArm Training
This is my personal favorite tricep exercise cable extensions on a bench using your strap as a handl
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 super simple hack you gotta try that will help reduce bloating and gas after eating #drink #dietNutrition & Fat Loss
A super simple hack you gotta try that will help reduce bloating and gas after eating #drink #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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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
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 much creatine should you be taking a day based on science? #creatine #workout #dosingNutrition & Fat Loss
How much creatine should you be taking a day based on science? #creatine #workout #dosing
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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When you’re finished with your heavyset of back, light it up and do the standing leaning cable rowBack Training
When you’re finished with your heavyset of back, light it up and do the standing leaning cable row
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 back responds well to heavy weight, try to get in at least one or two sets of heavy weights perBack Training
The back responds well to heavy weight, try to get in at least one or two sets of heavy weights per
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 worst possible thing you could eat for your gut lining #puddingcups #polysorbate80 #diet #healthNutrition & Fat Loss
The worst possible thing you could eat for your gut lining #puddingcups #polysorbate80 #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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Try these modified seated cable crossovers to really isolate the pecsBack Training
Try these modified seated cable crossovers to really isolate the pecs
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 having trouble sleeping try this fruit two hours before you go to bedRecovery & Mobility
If you’re having trouble sleeping try this fruit two hours before you go to bed
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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Doing one legged leg extensions while angling your toe inward will help to really isolate outerLeg Training
Doing one legged leg extensions while angling your toe inward will help to really isolate outer
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 burn out your quadriceps, try these t-bar squats right after your regular squatsLeg Training
If you really wanna burn out your quadriceps, try these t-bar squats right after your regular squats
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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This is why you wake up bloated after a night of a large carbohydrate meal #carbs #bloated #insulinNutrition & Fat Loss
This is why you wake up bloated after a night of a large carbohydrate meal #carbs #bloated #insulin
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 really hit your forearms in a different way try these rotating forearm twistsFitness After 40
If you’re looking to really hit your forearms in a different way try these rotating forearm twists
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 really work your forearms, try these thumbless grip reverse curls.Arm Training
If you’re looking to really work your forearms, try these thumbless grip reverse 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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What’s the difference between a prebiotic and a probiotic and what is a Microbiome? #guthealthFitness After 40
What’s the difference between a prebiotic and a probiotic and what is a Microbiome? #guthealth
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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