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 60 reviews
Randall C.
Great On the Go

Love having plan on phone at gym. Keeps me on task.

John Doe
Worth the money

Program is affordable and offers a variety of options at any fitness level. Don’t have to follow the program exactly, can spend as much time at each stage as needed/preferred. Extremely affordable compared to other programming. The only critique I would make is instead of the PDF version would be an app to better scrolling through workouts, exercise instructions, and a fillable log to track weight and workouts.

Max Staal Dinesen

I’m happy whit it. The only thing I can put a finger to is there is missing som exercise showing pictures plus Wrong order.

Dylan B.
Good work from the Dudes

I’ve consulted BUFF Dudes resources on YouTube for years and invested in their 12-week plan, recipe/cookbook, and now this. Wouldn’t keep coming back if it wasn’t valuable stuff: if you actually follow their programs and make an effort to adjust your diet, you’ll feel and see results. Keep up the good work, Dudes.

Mateo Betancourt Escobar