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 49 reviews

I tried the buff dudes 12 week plan 3rd edition a few years. It really helped me a lot and not its the superhero plan.

David Belley
Great workout plan

Into my 3rd week and I love it

Jonathan Jachim
2 weeks, great workout!

Two weeks into the program. Love the work outs. It forces me to try new exercises. The book is well laid out with tons of information. The exercises are well described with pictures that make them easy to understand! Tried the recipes and decided to by the cook book! Can't wait to try more.

Edward Corby
Better than Super Soldier Serum

I have tried over and over again to follow programs that are dull and dry. The infomation in the book is delivered in a precise, but (In classic B.U.F.F. Dudes manner), comidic tone.
Not only does the book cover the program, it also provides warm ups and stretches, and detailed explinations on how to proform the movements in the program.
A must have for beginners looking to truely go beyond...PLUS ULTRA!!!

Andrew Murphy
Super Hero Plan

This book and started me on my superhero path!