This is the BPF self-guided program and guide library. App-native programs and all BPF players are free to use. Open guided workouts in the BPF Workout Player, use the exercise library for form support, and add coaching only when you want Ken to personalize the plan.
Playable workouts inside the BPF Workout Player
Five quick choices, your saved setup, the week you are actually having, and recent training response produce the next useful workout — then your post-workout feedback informs tomorrow.
A medication-aware strength, protein, hydration, monitoring, and nutrition pathway for people using a prescribed GLP-1 medication. Every workout loads into the BPF Workout Player; nutrition connects to the BPF Macro Tracker.
Open the complete 28-day self-guided program in the app: daily workouts, meals, habits, check-ins, progress, and player-ready training.
Train for the day you have. The Daily Decision, the four modes (Build, Adapt, Restore, Pause & Review), the 90-day program, weekly reviews, recovery, and balance practice — the book, in the app.
Turn the Steady balance book into supported daily practice. Choose a conservative path, build a 5-, 10-, or 20-minute sequence, use the seated-first gaze-and-head coordination tool, keep private notes, and work through a safer-home action list.
Five practical at-home tests, a clear score and track, daily strength snacks, and a 12-week functional-strength plan for long-term capability.
Free guides that connect education to action in the app
Best workout plans, lifting frequency, mobility, recovery, and joint-friendly training resources for adults over 40.
Play workouts with timers and cues, then connect them to the rest of the BPF system without a player fee.
Use the app path that matches the goal; coaching remains optional
Muscle-building path for users who want strength, structure, and progression after 40.
Mobility and movement-quality app pathway for shoulders, hips, back, knees, and better movement quality.
Nutrition path connected to Macro Tracker, Diet Player, and Ken’s 7-Day Meal Plan.
Recovery, sleep, stress, and adherence path that supports training consistency and long-term results.