This is the 180 page PHYSICAL BOOK version of our SUPERHERO PLAN. .PDF edition available here.

This book is designed to help athletic performance for beginner to advanced with stages focused on STRENGTH, ENDURANCE, SIZE, POWER and a final mix of all four.

At 180 pages the SUPERHERO PLAN BOOK is our biggest guide yet and covers everything from our personal meal plans, over 125 detailed exercise tutorials, cardio, a complete workout logbook, mobility, stretching, a lengthy F.A.Q. and of course the 15 Week Superhero Plan itself. 

The Buff Dudes SUPERHERO PLAN BOOK contains sections on:

  • Gym Bag Essentials
  • Kitchen Tool Essentials
  • Brandon's Muscle Building Meal Plan
  • Hudson's Lean Meal Plan
  • Simple Meal Prep Recipes
  • Motivation
  • Mobility Routine
  • Beginner's Workout Plan
  • 15 Week Superhero Plan split into 5 stages, each 3 weeks long
  • Stretching Routine
  • Cardio Routine
  • Exercise Tutorials
  • Frequently Asked Food & Fitness Questions
  • Gym Terms & Lingo
  • Complete Workout Logbook

In full color and featuring dozens of pages of artwork and photos we've tried to create a book which is not only a resource packed with information but also a perfect companion to our YouTube channel's video content. In addition to purchasing the book please feel free to follow us along on our YouTube channel http://www.youtube.com/buffdudes as we go over every section of the book, including exercise tutorials.

We hope you enjoy the SUPERHERO PLAN BOOK and good luck on your journey to becoming a superhero B.U.F.F. Dude or Grrrl!

Customer Reviews

Based on 23 reviews
Couch to hero

I love the examples of meals amd calories, with a schedule. They start the book off nice and easy to help prevent overtraining injuries, and provide mobility exersizes to start the workouts! There are so many things in this book that all of the other "gurus" leave out to sell you on the "6-min abs"
Down to earth realistic expectations with all the tools needed to tranform into the superhero version of you, that you want!

20 out of 10!

This is a fantastic book and I really enjoy the way this information is presented.

steven s.
Great beginners plan

One negative is I wish the exercises were labeled with small notation of which page the example is on.

Michael W.
So I like some of

So I like some of the exercise in the book and it is well put together. There are a few things I would point out based on what I know from lifting and if you feel I am wrong that's fine feel free to reach out I would love a better reason behind some things listed. 1st: The exercises vary from work out to work out so I think it would be hard to track progress or take things close 1 - 2 reps from max. You start out with 5x5 and while that maybe great it is pushing close to max weight without much room and in other places you do 5, 3, 1 rep so I think this puts to much on the way of getting hurt (really for new lifters) without much of a reason. It has been proven that volume over max weight can provide better results. I think it will be hard to follow this plan without getting burned out. The last point on the overall book is Box Jumps, Sled Push, and the likes really are hard to find either for Home gyms or gyms in general. It is like you mixed in CrossFit and weigh training all in one book. After reading I would probably not purchase it again as it is also kind of close to the 12 week program you had before....

I do like your videos and why I thought to buy the book to begin with. I am glad this works for you two and maybe others just not sure it is what I am looking for.

Jaje H.
Better than anything I havr

Better than anything I havr ever seen. The book is simple but loaded with knowledge for any point in the worlout spectrum. Everyone can learn from this book 2 weeks in and I am really seeing some results. Just buy it.