BPF VIRTUAL
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 (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 3601–3660 of 5431 videos.

One arm reverse shoulder press using the U-clip attachment is a very effective way to isolate yourShoulder Training
One arm reverse shoulder press using the U-clip attachment is a very effective way to isolate your
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 for six minutes a day to lower your all cause mortality by 40%Fitness After 40
Do this for six minutes a day to lower your all cause mortality by 40%
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One arm rows on the T-Bar are a great alternative to dumbbell rows. Sometimes switching things upBack Training
One arm rows on the T-Bar are a great alternative to dumbbell rows. Sometimes switching things 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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T-Bar rows using cable handles as your handles are a very effective way for developing back thicknesBack Training
T-Bar rows using cable handles as your handles are a very effective way for developing back thicknes
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 isolate your lat for width try these side sitting one arm lat pulldowns. #backworkoutBack Training
To really isolate your lat for width try these side sitting one arm lat pulldowns. #backworkout
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The 3 Key Priorities for Maximizing Muscle Growth #protein #intensity #caloriesBack Training
The 3 Key Priorities for Maximizing Muscle Growth #protein #intensity #calories
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Resist the urge to just throw around the weight while doing shrugs. Treated like any other body partBack Training
Resist the urge to just throw around the weight while doing shrugs. Treated like any other body part
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 off the upper Pec try these one arm resistance band crossovers.Chest Training
For a great way to finish off the upper Pec try these one arm resistance band crossovers.
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 Powerful Combo of Exercise and High-Protein Diet #protein #highprotein #health #dietNutrition & Fat Loss
The Powerful Combo of Exercise and High-Protein Diet #protein #highprotein #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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Behind the back Smith machine, calve raises are a very effective way to work your calves #calvesBack Training
Behind the back Smith machine, calve raises are a very effective way to work your calves #calves
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How to hack squat for maximum quadriceps developmentLeg Training
How to hack squat for maximum quadriceps development
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Optimizing Potato Preparation for Healthier Carbohydrates #potatoes #dietNutrition & Fat Loss
Optimizing Potato Preparation for Healthier Carbohydrates #potatoes #diet
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After your next set of machine curls, superset it with some resistance band curls to get everythingArm Training
After your next set of machine curls, superset it with some resistance band curls to get everything
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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Go all in, each and every set, no matter what you’re doing, don’t waste a rep. This mindset willMindset & Consistency
Go all in, each and every set, no matter what you’re doing, don’t waste a rep. This mindset will
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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Identifying the Cause of Muscle Cramps: Potassium vs. Magnesium Deficiency #magnesium #potassiumFitness After 40
Identifying the Cause of Muscle Cramps: Potassium vs. Magnesium Deficiency #magnesium #potassium
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 finisher for your forearm workout try these resistance band wrist curls. The burn is intArm Training
For a great finisher for your forearm workout try these resistance band wrist curls. The burn is int
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Kneeling cable curls using your power straps as handles is an amazing way to isolate your bicepsBack Training
Kneeling cable curls using your power straps as handles is an amazing way to isolate your 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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Plant-Based Proteins vs. Animal-Based Proteins: Which is Better #protein #animalprotein #plantbasedNutrition & Fat Loss
Plant-Based Proteins vs. Animal-Based Proteins: Which is Better #protein #animalprotein #plantbased
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 on a platform are an absolutely amazing way to work your triceps.Back Training
Overhead cable tricep extensions on a platform are an absolutely amazing way to work your triceps.
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Try these French presses, using a rope and a kettle bell, to really target the triceps #tricepsArm Training
Try these French presses, using a rope and a kettle bell, to really target the triceps #triceps
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If you’re trying to squeeze every little bit out of your set of tricep push downs. Trythis super setArm Training
If you’re trying to squeeze every little bit out of your set of tricep push downs. Trythis super set
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Boost Muscle Growth with a Pre-Sleep Protein Shake #proteinshake #musclegrowth #presleepLeg Training
Boost Muscle Growth with a Pre-Sleep Protein Shake #proteinshake #musclegrowth #presleep
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Shrugging on the belt squat, work your upper and middle trapsLeg Training
Shrugging on the belt squat, work your upper and middle traps
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For a great way to really finish off your front delts try these leaning resistance band front raisesShoulder Training
For a great way to really finish off your front delts try these leaning resistance band front raises
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The Link Between Alcohol and Inflammation in the Body #alcohol #inflammation #healthRecovery & Mobility
The Link Between Alcohol and Inflammation in the Body #alcohol #inflammation #health
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If you’re trying to work on lat width try these lying double cable wide pull downs to do just thatBack Training
If you’re trying to work on lat width try these lying double cable wide pull downs to do just that
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Kettlebell rows are great for overall back conditioning, especially back thickness #rowsBack Training
Kettlebell rows are great for overall back conditioning, especially back thickness #rows
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Reverse pull downs using a rope as your handle is a great way to be able to focus in on the contractBack Training
Reverse pull downs using a rope as your handle is a great way to be able to focus in on the contract
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For a great combination of power and finesse for your back thickness try thisBack Training
For a great combination of power and finesse for your back thickness 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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How Social Media Scrolling Can Hinder Goal Attainment #dopamine #motivation #goalsMindset & Consistency
How Social Media Scrolling Can Hinder Goal Attainment #dopamine #motivation #goals
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Squatting depth 101 #squatsLeg Training
Squatting depth 101 #squats
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Try this variation of the cable crossover by bringing the thumbs together while your hands areFitness After 40
Try this variation of the cable crossover by bringing the thumbs together while your hands are
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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Don’t underestimate the effectiveness of resistance bands. Try these one arm crossoversFitness After 40
Don’t underestimate the effectiveness of resistance bands. Try these one arm crossovers
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Dishwasher Detergent and Gut Health: A Surprising Connection #guthealth #healthFitness After 40
Dishwasher Detergent and Gut Health: A Surprising Connection #guthealth #health
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The triple set of doom warning, not for the faint of heartFitness After 40
The triple set of doom warning, not for the faint of heart
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Squatting depth makes a difference on how it affects your quadriceps, the lower, the more quadricepsLeg Training
Squatting depth makes a difference on how it affects your quadriceps, the lower, the more quadriceps
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Timing Carb Intake for Optimal Fat Burning #fatburn #carbs #insulin #healthNutrition & Fat Loss
Timing Carb Intake for Optimal Fat Burning #fatburn #carbs #insulin #health
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If you’re trying to maximize the contraction in your biceps, try these drag curls. The burn is asArm Training
If you’re trying to maximize the contraction in your biceps, try these drag curls. The burn is 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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FAIL WITH DIGNITY #failFitness After 40
FAIL WITH DIGNITY #fail
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The Surprising Downsides of Oat Milk #oatmilk #healthFitness After 40
The Surprising Downsides of Oat Milk #oatmilk #health
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One arm tricep kickbacks using it resistance band is an amazing way to pump the tricepBack Training
One arm tricep kickbacks using it resistance band is an amazing way to pump the tricep
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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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Close grip tricep presses on the chest machine using a lat pulldown bar as your handle for that gripBack Training
Close grip tricep presses on the chest machine using a lat pulldown bar as your handle for that grip
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Autophagy: How Fasting and Keto Can Renew Your Cells #autophagy #health #ketoFitness After 40
Autophagy: How Fasting and Keto Can Renew Your Cells #autophagy #health #keto
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Resistance bands are a great alternative to free weights especially when working shoulders.Shoulder Training
Resistance bands are a great alternative to free weights especially when working shoulders.
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Squat machines are a great alternative for a shoulder press machine give it a shotShoulder Training
Squat machines are a great alternative for a shoulder press machine give it a shot
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One arm leaning resistance band side laterals, are an amazing way to increase your range of motionBack Training
One arm leaning resistance band side laterals, are an amazing way to increase your range of motion
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For well balance, shoulder development don’t neglect working your rear deltoidsShoulder Training
For well balance, shoulder development don’t neglect working your rear deltoids
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The Fat That Burns Fat: Harnessing Brown Fat with Green Tea #brownfat #greenteaBack Training
The Fat That Burns Fat: Harnessing Brown Fat with Green Tea #brownfat #greentea
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For a very effective and unique way to work your middle and lower traps try these using your U clipFitness After 40
For a very effective and unique way to work your middle and lower traps try these using your U clip
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One arm pulldowns with a resistance band is a great way to isolate the lat. The band allows for…Back Training
One arm pulldowns with a resistance band is a great way to isolate the lat. The band allows for…
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My personal favorite back width exercise is the standing skinny grip pulldownBack Training
My personal favorite back width exercise is the standing skinny grip pulldown
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Rethinking the Protein RDA for Muscle Health and StrengthNutrition & Fat Loss
Rethinking the Protein RDA for Muscle Health and Strength
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Using your power straps as handles when doing upright rows allows for more free range of motion.Back Training
Using your power straps as handles when doing upright rows allows for more free range of motion.
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Try these decline crossovers using your Infiniti straps as handles leaning on a platformBack Training
Try these decline crossovers using your Infiniti straps as handles leaning on a platform
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Try these at the end of your chest workout to target your upper pecChest Training
Try these at the end of your chest workout to target your upper pec
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The Benefits of Protein Supplementation for Muscle Growth and Strength #protein #muscle #strengthBack Training
The Benefits of Protein Supplementation for Muscle Growth and Strength #protein #muscle #strength
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Reverse facing assisted dips are great for focusing the tricepsArm Training
Reverse facing assisted dips are great for focusing the triceps
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One arm concentration curls using a resistance band are amazing for bicep Isolation andcontraction.Back Training
One arm concentration curls using a resistance band are amazing for bicep Isolation andcontraction.
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For total lower leg development don’t neglect your anterior tibialis…your shin muscle.Leg Training
For total lower leg development don’t neglect your anterior tibialis…your shin muscle.
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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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