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 42 reviews
Big, bigger, buff plan

The BUFF workout plans are awesome!!! 💪 It has helped me to stay focused. In addition, I’m getting always fresh ideas and inspiration for exercises. Buff Dudes… please more of them. 👍

James McFadden-Talbot

I’m buffer already!

Pasquale Barbarossa

excellent workout (as usual with Buff Dudes) well explained rich and intense, every page is juice from the god of gains!

Reed Smith


Tony Lee
BUFF Daddy

Well, not really not yet lol..I've only been following to plan for about 2 weeks I frequently check the BUFF Dudes videos before each work out for proper form and hints on each exercise that I'm about to perform that day. I'm always trying to make sure I'm activating the proper muscle for each exercise. That's important and its something they stress in their videos. So hows my progression going. Well it's only been 2 weeks but I already feel stronger and more confident in the gym having an easy to follow plan backed up by video support has been so helpful. I'm really enjoying my nights at the gym, and looking forward to my progression as I continue on with the BUFF Dudes SUPERHERO plan. Wish me luck and I'll do the same for you..Stay Buff dudes!