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 65 reviews
Darren O'Riordan
Overall good

Nice workouts something different to keep it interesting affordable easy to follow 👍

Kostas Antoniou


Piotr Tomczak
Extremely Helpful

Thank you for making a book that helps people like me achieve goals

Andy Cooper
Hero book amazing

Ive used the Bulking Book before which helped me transform from skinny to a decent sized muscled guy. Now started this and 3 weeks in its brilliant. Even has all the exersized explained so easy to follow and im already feeling more muscle size.

Marko Antic
Buff Markoooo

nicely done pdf....graphically speaking, a little over the top here and there where in some moments I can't manage structurally, but all in all concise and well explained. I haven't started with this program yet, but I'll be working on this plan soon, so after that I could give you a more detailed analysis. This is a short analysis of a Buffffffff Serb architect who lives in the Netherlands. Regards, Marko ;-)