This is the 180 page .PDF ONLY version of our SUPERHERO PLAN. Book edition available here.

This .pdf (for use on phone or computer) 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 .PDF 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 .PDF 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 .PDF 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 .PDF please feel free to follow us along on our YouTube channel http://www.youtube.com/buffdudes as we go over every section of the .PDF, including exercise tutorials.

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

Note: As this is a digital download there are no refunds on this item.

Customer Reviews

Based on 37 reviews

Hi guys,

That book is just awesome, loving the training so far and the food is very tasty. Thank you for doing what you do.


Loved the plan

I still on stage 0, going to give it a month but I am seeing clear results, have dropped 10 pounds so far in less than a month. I live in Panama and I don’t have a personal training in the gym I go, the clear plan, visual aids and clear descriptions have helped me big time. Looking forward to become a panamanian buff dude 🇵🇦💪🏼🇵🇦

Kevin Lennie
Buff dudes super hero plan book

I am really enjoying this at the moment, the book is very beginner friendly and explains exercises thoroughly currently on week 3 of the prepping phase ! Would recommend to people unsure on where to start or advanced people wishing to learn more

Lonnie Hughes
Need page number on work out sheets

Love the book. Just would like the page number for the work out on the work out spread sheet. I have looked them up and write them on the spreadsheet to help out during the work out.

Tome Trajcheski
BUFF Dude stuff Rocks!

Everything went smooth with the order, as previous times when I purchased smth. Regarding the plan, it's my 2nd time following it (1st time I was following the videos on YT), currently on the 2nd week of the Strenght Phase and enjoying it. Can't wait to crush some old PRs next week and get into the more explosive stuff after that.