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 54 reviews
Mateo Betancourt Escobar


Conor Treanor

At the end off week two of the super hero plan. Going very well so for and enjoying the plan so for. Got me back into workout mode 💪

Batman, here I come

Six weeks in and I am HOOKED. I was an avid gym goer before Covid, but have struggled since. This plan has kicked me back into gear and reminded me why I used to love working out so much.

Steven Hiscoe
Superhero in the making

I have just completed the week 1 strength stage and so far am enjoy the challenge. I just completed the 12 week for the 3rd time and this is a good change and challenge. I look forward to progressing through the program

Traedan Allison
Super hero plan

I've been following yall with the dumbell only workouts for awhile now and seen awesome results. Now that I am stationed in the states and have a gym accessible I'm falling in love with the super hero plan. The workouts are amazing and I feel better then ever. Also feel like I know what I'm doing in the gym. You guys keep doing you thank you for all the guidance