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The app is online-only for AI answers and videos. Your saved progress stays on this device.
The app is online-only for AI answers and videos. Your saved progress stays on this device.
Coach AI personalized guidance
🎬 Backed by 4,500+ YouTube Videos
Ask Ken
Ask for training, nutrition, recovery, motivation, supplement timing, or plateau help. This is the fastest way to get a clear next step.
Daily success system
Eat. Train. Prep. Recover.
The app is built to help you set up your day, follow the plan, and recover better instead of guessing what to do next.
Life app
AI guidance based on Ken’s coaching system · Free to use
Topic
Quick questions
Advanced Ken AI
Go beyond Q&A.
Build a full 4-week plan from your stats and goals, or upload a form photo for basic coaching cues. AI gives general feedback only — live coaching with Ken is still the best option for real-time correction.
Want Ken to review this personally?
Use the free app first. When you want real coaching, Ken can review your goal, plan, workouts, and check-ins through BPF Virtual Coaching.
BPF Virtual Fitness App
Pick your workout. Pick your diet.
Choose the workout or nutrition tool that fits your goal. Free workouts open in the BPF Workout Player, and nutrition tools open with a 7-day trial so users can test the Diet Player and Diet Tracker before upgrading.
Featured Calculator
Functional Fitness Age
Find out how your strength, conditioning, balance, core control, recovery, and optional grip score translate into a BPF performance-age estimate.
New Quick Start
Exercise Snacks
5–10 minute desk, travel, posture, mobility, core, glute, and fat-loss micro workouts for busy adults over 40.
New Safety Feature
BPF Form Masterclasses
See proper form, risky form, Ken’s cues, and joint-friendly swaps before you train.
For pain, injuries, medical conditions, medications, eating disorders, or extreme weight-loss requests, this app will redirect you to qualified professional help instead of guessing.
🎬 Latest From Ken
See All →
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80 Free Articles
Training, nutrition & fat loss guides on Ken's blog →
Full Video Library
Search 4,500+ Ken Hoyer training videos by topic →
Recovery Lab · sleep · stress reset · evening recovery
Recover & Sleep
Your body rebuilds when you recover. Use Recovery Lab to relax your body, calm your mind, protect your sleep, and wake up ready to follow tomorrow’s plan.
The BPF night system
Downshift. Prepare. Sleep. Rebuild.
Most people try to fix tomorrow with more willpower. Recovery Lab makes tomorrow easier by calming tonight first.
Nightly
1. DownshiftLower light, noise, stress, and screen stimulation.
2. PrepareSet tomorrow’s workout, meals, water, and first action.
3. BreatheUse slow breathing to calm the nervous system.
4. SleepProtect the bedroom and give the body time to rebuild.
Choose what you need
Recovery Tools
Pick the tool that fits the moment: wind down, breathe, stretch, reset stress, or learn how to sleep better after 40.
Lab
10-minute routine
Wind Down Routine
Use this when you feel wired at night. You are not trying to do more work. You are teaching your body that the day is over.
1
Dim the roomLower lights and stop bright-screen scrolling at least 30 minutes before bed.
2
Prep tomorrowPick tomorrow’s workout, meals, water target, and first action so your mind stops planning in bed.
3
Downshift the bodyWarm shower, gentle mobility, and slow nasal breathing. Keep it easy.
4
Protect the bedroomCool, dark, quiet, and focused on sleep. No work, no scrolling, no problem solving.
Ken’s cue: A good night starts before your head hits the pillow. Set the environment, quiet the mind, and let recovery happen.
Nervous-system reset
Breathing Tools
Slow breathing gives busy people a simple way to shift from high-alert mode into recovery mode. Use it before bed, after stress, or after a hard training day.
Ready
Box Breathing
A guided square-breath pattern: inhale, hold, exhale, hold. Follow the player and do not force the breath.
--
Safety cue: Breathe gently. If you feel dizzy, short of breath, or uncomfortable, stop and return to normal breathing. People with medical conditions should use breathing holds conservatively and follow their clinician’s guidance.
Quick setup
Sleep Checklist
Tap through this before bed. The goal is not perfection. The goal is to remove the most common things that keep people awake.
Gentle only
Evening Mobility Flow
This is not a workout. Keep it slow, pain-free, and relaxing. The goal is to release tension, not create fatigue.
Neck + ShouldersSlow neck turns, shoulder rolls, and relaxed breathing for 60 seconds.
Child’s Pose BreathingTake 5 slow nasal breaths and let the ribs expand into the back.
Hip Flexor ReleaseEasy half-kneeling stretch, 30 seconds each side. No forcing.
Hamstring FlossGentle leg extension and release for 30 seconds each side.
Feet-Up ResetLie on your back with feet elevated and breathe slowly for 90 seconds.
Lower-Back DecompressionRelax the low back and let the floor support you. No straining.
Clear the mind
Stress Reset
When your mind is racing, get it out of your head and into a simple plan.
A
Brain dumpWrite down what is on your mind. Do not solve it in bed.
B
Pick one next stepChoose one thing you can handle tomorrow, then stop planning.
C
Gratitude resetName one win from today and one thing you are grateful for.
D
Close the loopSay: Tomorrow has a plan. Tonight is for recovery.
Ken’s coaching notes
Sleep After 40
Most adults do best with about 7–9 hours of quality sleep. Consistent timing, a cool dark room, earlier caffeine cutoff, less alcohol near bedtime, less screen stimulation, regular exercise, and a healthier diet all support better sleep habits.
Caffeine TimingIf caffeine keeps you awake, move it earlier. Afternoon or evening caffeine can make sleep harder.
Alcohol WarningAlcohol may make you sleepy at first, but it can disrupt sleep later and reduce sleep quality.
Screen CutoffMove the phone away and lower stimulation before bed so the brain can downshift.
When To Get HelpIf sleep problems are persistent, severe, or affecting daily life, talk with a qualified healthcare professional or sleep specialist.
This app section is for education and habit-building. It does not diagnose or treat insomnia, sleep apnea, anxiety, or medical conditions. If sleep problems persist, get professional guidance.
Recovery tips
Train Better By Recovering Better
Recovery is not weakness. It is the part of training where your body adapts. Better sleep, better nutrition, smart hydration, and planned rest help you show up stronger.
HydrateStart the next day with water planned. Dehydration can make fatigue feel worse.
ProteinHit your protein target consistently so muscle repair has the building blocks it needs.
Move EasyLight walking can help stiffness without turning recovery into another hard session.
Do Not Chase PainSoreness is normal. Sharp pain is not. Modify, recover, and ask for help when needed.
Prepare tomorrow. Recover tonight.Wake up with a plan, a calmer body, and a better chance to follow through.
📊 Your Progress
Track Your
Gains
Gains
Log weight and workouts. See your progress over time.
🏆 Coaching Client Check-In
For Active Coaching Clients
Use this only when Ken has asked you to send a weekly coaching update. New users should start with Tomorrow Prep, prepared workouts, and the Macro Tracker first.
My Fitness Snapshot
Save the details Ken needs to judge your plan: goal, schedule, body metrics, limitations, and biggest nutrition obstacle.
Goal
Training Days / Week
Equipment
Experience
Age Range
Sex
Height
Current Weight
Limitations
Nutrition Obstacle
Coaching Style
Biggest Roadblock
Accountability Dashboard
Weekly Score
--%
Log this week
Last Check-In
--
No check-in yet
Current Weight
-- lbs
No data yet
Workouts Logged
0 total
Start logging!
📸 Before Photo
Take a photo today. We'll lock it and remind you to compare at 30 days. That moment is what drives real motivation.
📷
Upload Your Before Photo
Tap to choose from camera or library
🏆 Coaching Client Update
Check In With Ken
For active coaching clients: send Ken your weekly training, nutrition, sleep, energy, and notes. New users should use Tomorrow Prep first.
Your Name
Email for Ken to Reply
Workouts Completed
Nutrition Adherence
Sleep
Energy
Notes for Ken / Yourself
Save My Weight
Weight (lbs)
Date
Save This Workout
Workout Type
Key Lift (optional)
Notes (optional)
💪 AI Program Builder
Build Your
Program
Program
Answer 5 questions. Get a custom 4-week program built by Ken's AI.
Build your program free · Player trial included
Build Your Program Free.
Generate your workout plan free. Then test it for 7 days in the BPF Workout Player with timers, rest periods, exercise graphics, and coaching cues.
Free trial:Build and view your program for free, then try the guided Workout Player for 7 days. Custom coaching with Ken remains the premium option.
Program Builder
Build Your Program
Tell Ken about your goal, experience, time, and equipment so he can build a program that fits you.
Tell Ken About You
Your main goal
Training experience
Days per week available
Equipment available
Workout length
Age / body stats (optional)
Any injuries or limitations? (optional)
Want this saved?
Send your result to your inbox so you can come back to it later.
🏋️ Strength Tool
1-Rep Max Calculator
Enter a weight and how many reps you completed — get your estimated 1-rep max instantly.
Your Lift
Weight Lifted (lbs)
Reps Completed
Exercise (optional)
Ready-Made Programs
Ken's Programs
Use the app to get started, then book live coaching when you want Ken watching, cueing, correcting, and adjusting your training in real time.
Interactive PDF Programs
Interactive PDF programs connected to the BPF Workout Player. Visitors can try the 7-day sample, then buy the full course.
🔥 7-Day Free Trial · Full Course $97
28 Day Fat Loss Jumpstart
Try Week 1 free in the BPF Workout Player. Unlock the full 28-day interactive PDF course for $97.
Interactive PDF program
28 player-ready workouts
Exercise library support
7-day workout player trial
7 DAYS free
🚀 Best Entry Point
28-Day Quick Start
The lowest-barrier way to start. 28 days of structured bodyweight training — no gym, no equipment, no excuses.
28-day beginner program
No gym or equipment needed
Simple habits, fast results
$29 one-time
Get Program →🔥 Best Value
Strength + Nutrition Bundle
Strength & Shred + Nutrition Mastery together. Save $37 versus buying separately.
Strength & Shred (12 weeks)
Nutrition Mastery (6 modules)
Save $37 vs buying separate
$127 one-time
Get Bundle →⭐ Most Popular
1-on-1 Online Coaching
Custom program, nutrition plan, weekly check-ins, and direct access to Ken every week. Fastest path to results.
Custom weekly training program tailored to you
Personalized nutrition & macro plan
Weekly video check-in calls with Ken
Direct message access to Ken anytime
Form video review & technique feedback
$249/mo
Book Elite Coaching⭐ Best Value
SA40 + Ken's Review
The full Strong After 40 program plus a personal Loom video review from Ken — specific feedback and adjustments. Delivered within 48 hours.
Everything in Strong After 40
Ken reviews your plan personally
Recorded Loom with specific feedback
Save $17 vs buying separately
$129Save $17
Get Bundle →🔥 Best for 40+
Strong After 40
12-week strength, fat-loss, mobility and nutrition system built for busy adults. Home or gym. 3 phases, trackers included.
12 weeks · 3 structured phases
Exercise coaching library + form cues
Nutrition system, meals + grocery list
Recovery, sleep + 12-week trackers
$97 one-time
Get Program →🟢 Beginner
Foundation Builder
8 weeks of movement fundamentals. The right starting point — learn proper form before you load the bar.
8-week introductory program
Step-by-step form guides for every lift
Beginner nutrition basics included
$47 one-time
Get Program →📚 Course
Nutrition Mastery
Ken's complete nutrition system — calories, protein timing, flexible dieting, and the mindset to actually stick to it.
6-module video course
Macro calculation templates
Lifetime access + updates
$67 one-time
Get Course →⚡ Single Session
30-Min Virtual Session
One focused 30-minute Elite Virtual Coaching session with Ken. Ask anything — form, programming, nutrition, plateau busting. No commitment required.
Live FaceTime/Zoom call with Ken
Any topic — training, nutrition, mindset
Personalized action plan to take away
$40 one-time
Book Session →⭐ Best Value
60-Min Virtual Session
A full Elite Virtual Coaching hour with Ken — deep dive into your training, nutrition, and goals. Walk away with a complete personalized plan you can start immediately.
Live FaceTime/Zoom call with Ken
Full program or nutrition overhaul
Written recap & action steps sent after
30-day follow-up email included
$99 one-time
Book Session →🧮 Nutrition Calculator
Your Exact
Macros
Macros
Get your personal calorie and macro targets based on Ken's approach.
Your Details
Sex
Age
Height (inches)
Weight (lbs)
Activity level
Goal
Want this saved?
Send your result to your inbox so you can come back to it later.
🍽️ AI Meal Planner
Ken's 7-Day Meal Plan
Tell Ken your targets and preferences — get a complete 7-day meal plan built around your exact macros.
Your Nutrition Details
Daily calories
Protein target (g)
Goal
Meals per day
Diet style
Food allergies or things you hate
📅 Diet Player Access
Load A Plan Or Play Today’s Food
Use Ken’s 7-Day Meal Plan, load today’s logged food, or open the full Diet Player. This keeps the nutrition plan visible instead of hidden behind another tab.
📐 Body Composition
Body Fat Estimator
Uses the US Navy method. Measure with a soft tape measure at the widest point. Results are an estimate — trends matter more than the number.
Your Measurements
Sex
Height (inches)
Waist (inches, at navel)
Neck (inches)
💪 Programs & More
Level Up
Your Game
Your Game
📞
Book Elite Coaching
Best if you want custom programming, direct help, and accountability instead of trying to piece it together alone.
Book Elite Coaching →
🔥
Start With a Program
Best if you want a clear next step today and you are not ready for full coaching yet.
📚
Free Guides
10 free PDF guides covering mobility, fat loss, sleep, hormones, muscle building, and more. Download any guide free — 4 new guides include linked interactive workouts.
Browse All 10 Free Guides →
📄
28-Day Fat Loss Guide
Ken's complete action plan — 3-day training template, protein targets, 4-week roadmap, and printable scorecard. Free PDF.
Download Free →
Saved Answers
Tap the bookmark button on any AI answer to save it here.
No saved answers yet.
“In 3 months of coaching I made more progress than 2 years on my own.”
Mike R. · +22 lbs muscle · -18 lbs fat
“Macros finally clicked for me. I stopped guessing and started seeing steady progress.”
Dan J. · Down 24 lbs
📋 Ken's Coaching Principles
📈
Progressive Overload
Add weight, reps, or sets every week. This is the only real driver of muscle growth and strength. If you're not progressing, you're not growing.
🥩
Protein First
Target 0.8–1g per lb of bodyweight daily. Hit your protein target before worrying about anything else — timing, supplements, or meal frequency.
🔄
Consistency Beats Intensity
A good program done consistently beats a perfect program done sporadically. Show up three times a week for a year and you will not recognise yourself.
🛡️
Pain-Free Movement Always
Never train through sharp joint pain. Work around limitations, not through them. One smart modification beats six weeks off with an injury.
📊
Track & Adjust
If you can't measure it you can't improve it. Log your lifts, your weight, your food. Review weekly and adjust. Accountability is what separates people who get results.
🗂️ Your Data
Your weight logs, workout history, check-ins, and profile are stored privately on this device only — never uploaded or shared.
🔔 Push Notifications
Get daily workout reminders, weekly check-ins, and Ken's new video alerts on your phone.
Training Programs
Interactive PDF Programs
Interactive PDF programs that connect directly to the BPF Workout Player. Try the 7-day sample, then buy the full course.
🔥 7-Day Free Trial · Full Course $97
28 Day Fat Loss Jumpstart
7-day free player trial plus $97 full-course unlock with playable workouts in the BPF Workout Player.
7-day player trial
Player-ready workouts
Exercise library support
Buy full course $97
7 DAYS free
⭐ Most Popular
1-on-1 Online Coaching
Custom program, nutrition plan, weekly check-ins, and direct access to Ken every week.
Custom weekly training program
Personalized nutrition & macro plan
Weekly video check-in calls
Direct message access to Ken
Form video review & feedback
$249/mo
Book Elite Coaching🔥 Best for 40+
Strong After 40
12-week strength, fat-loss, mobility and nutrition system for busy adults. Home or gym. 3 phases, trackers included.
12 weeks · 3 phases
Exercise coaching library
Nutrition + meal templates
12-week progress trackers
$97 one-time
Get Program →🟢 Beginner
Foundation Builder
8 weeks of movement fundamentals. The right starting point for any serious lifter.
8-week intro program
Step-by-step form guides
Beginner nutrition basics
$47 one-time
Get Program →📺 Course
Nutrition Mastery
Ken's complete nutrition system — calorie targets, protein timing, flexible dieting.
6-module video course
Macro calculation templates
Lifetime access + updates
$67 one-time
Get Course →⚡ Single Session
30-Min Virtual Session
One focused 30-minute Elite Virtual Coaching session with Ken. Ask anything — form, programming, nutrition, plateau busting. No commitment required.
Live FaceTime/Zoom call with Ken
Any topic — training, nutrition, mindset
Personalized action plan to take away
$40 one-time
Book Session →⭐ Best Value
60-Min Virtual Session
A full Elite Virtual Coaching hour with Ken — deep dive into your training, nutrition, and goals. Walk away with a complete personalized plan.
Live FaceTime/Zoom call with Ken
Full program or nutrition overhaul
Written recap & action steps sent after
30-day follow-up email included
$99 one-time
Book Session →Free Weekly Tips
Join 14,000+ people getting Ken's weekly training email.
Weekly training tip you can use immediately
Nutrition strategies that actually work
Subscriber-only program discounts