First off, keep all of the knobs on you bass flat - no boosting of the tone knobs. Turn the Master Volume (on your bass) all the way up. An put the pickup balance knob flat. Put all EQ sliders flat, make sure all buttons on the face of the amp are not pushed in. Set the Gain according to the manual. Hook up the amp the correct way to whatever cab you are using.
Once you do all of that, go through each and every knob on the amp - one at a time. Boost one knob, play your bass. Boost the same knob all the way - play some more. Cut the knob - play some more. Then put that knob flat and go to the next knob and do the same thing. Basically, follow this process for each and every tone knob/switch on your head. By doing this, you will learn what each knob does tone wise - which means to you will eventually be able to get the tone you want more precisely. After doing this process, you should be fine with the head. Don't feel intinidated by it. Just remember that you can get nearly any clean/punchy tone you want out of this head if you slowly work with it. Try not to excessively boost or cut frequencies. Turning the Master Volume on the head higher and doing small tone adjustments will get you a good and loud tone right away. PM me if you are still lost.
There is NO set EQ setting that works for hard rock or metal. With the advancements in modern recording, ALMOST any bass tone can work for hard rock and metal. Whether or not the tone sounds good - is up to the bass player and producer. Recorded bass does not have to necessarily sound good to be heard in the band....it's all subjective.