{"product_id":"buff-in-progress-4-week-plan","title":"Buff in Progress: You're Stronger Than You Know – 4-Week Strength + Habit Plan","description":"\u003cdiv style=\"background:#FCF8F1;color:#151515;font-family:Inter,'Helvetica Neue',Arial,sans-serif;font-size:16px;line-height:1.55;padding:28px 22px;border-radius:18px;max-width:760px;margin:0 auto\"\u003e\n\n\u003cdiv style=\"text-align:center\"\u003e\n\u003cp style=\"margin:0 0 6px;color:#E0186F;font-size:12px;font-weight:700;letter-spacing:.18em;text-transform:uppercase\"\u003eBuff in Progress · 4-Week Strength + Habit Plan\u003c\/p\u003e\n\u003ch2 style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:54px;margin:0;color:#151515\"\u003eBUFF IN PROGRESS:\u003cbr\u003e\u003cspan style=\"color:#E0186F\"\u003eYOU'RE STRONGER THAN YOU KNOW.\u003c\/span\u003e\n\u003c\/h2\u003e\n\u003cp style=\"font-family:'Instrument Serif',Georgia,'Times New Roman',serif;font-style:italic;font-size:24px;margin:10px 0 14px\"\u003eKeep the fluff. Build the buff. A home workbook for real bodies, busy lives, and anyone who's done starting over.\u003c\/p\u003e\n\u003cdiv\u003e\n\u003cspan style=\"display:inline-block;margin:4px;padding:5px 12px;border:2px solid #151515;border-radius:99px;background:#FCF8F1;color:#151515;font-size:12px;font-weight:700;letter-spacing:.08em;text-transform:uppercase\"\u003e3 workouts \/ week\u003c\/span\u003e\u003cspan style=\"display:inline-block;margin:4px;padding:5px 12px;border:2px solid #151515;border-radius:99px;background:#FCF8F1;color:#151515;font-size:12px;font-weight:700;letter-spacing:.08em;text-transform:uppercase\"\u003e20–30 min\u003c\/span\u003e\u003cspan style=\"display:inline-block;margin:4px;padding:5px 12px;border:2px solid #151515;border-radius:99px;background:#FCF8F1;color:#151515;font-size:12px;font-weight:700;letter-spacing:.08em;text-transform:uppercase\"\u003eNo gym\u003c\/span\u003e\u003cspan style=\"display:inline-block;margin:4px;padding:5px 12px;border:2px solid #151515;border-radius:99px;background:#E0186F;color:#fff;font-size:12px;font-weight:700;letter-spacing:.08em;text-transform:uppercase\"\u003e3 levels every move\u003c\/span\u003e\u003cspan style=\"display:inline-block;margin:4px;padding:5px 12px;border:2px solid #151515;border-radius:99px;background:#FCF8F1;color:#151515;font-size:12px;font-weight:700;letter-spacing:.08em;text-transform:uppercase\"\u003eInstant PDF\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\n\u003cdiv style=\"margin:22px 0 0\"\u003e\n\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0730\/2067\/0038\/files\/buff-in-progress-mockup-2048.png?v=1791540443\" alt=\"Buff in Progress: You're Stronger Than You Know workbook shown on a tablet, a phone and printed pages\" style=\"width:100%;height:auto;border-radius:14px;display:block\"\u003e\n\u003c\/div\u003e\n\n\u003cp style=\"margin:22px 0 0;font-size:17px\"\u003eYou don't have to shrink before you're allowed to get strong. Strength is what makes life easier: the groceries in one trip, getting off the floor with the grandkids, stairs that don't feel like a negotiation. \u003cb\u003eBuff in Progress\u003c\/b\u003e meets you exactly where you are, then pushes you, kindly and relentlessly, for 28 days. Spoiler: you're stronger than you know.\u003c\/p\u003e\n\n\u003ch3 style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:34px;margin:28px 0 10px\"\u003eWHO IT'S FOR\u003c\/h3\u003e\n\u003cdiv style=\"display:flex;flex-wrap:wrap;gap:14px\"\u003e\n\u003cdiv style=\"flex:1 1 300px;background:#FCEBEC;border:2px solid #151515;border-radius:16px;padding:18px 20px;box-shadow:4px 4px 0 #151515;\"\u003e\n\u003cdiv style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:24px;color:#E0186F\"\u003eBIGGER BODIES\u003c\/div\u003e\n\u003cdiv style=\"font-size:15px\"\u003edone being told to shrink before you're allowed to get strong\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 300px;background:#E3F3FB;border:2px solid #151515;border-radius:16px;padding:18px 20px;box-shadow:4px 4px 0 #151515;\"\u003e\n\u003cdiv style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:24px;color:#E0186F\"\u003eBUSY MOMS\u003c\/div\u003e\n\u003cdiv style=\"font-size:15px\"\u003e20 minutes, kids optional (climbing on you is allowed)\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 300px;background:#FCEBEC;border:2px solid #151515;border-radius:16px;padding:18px 20px;box-shadow:4px 4px 0 #151515;\"\u003e\n\u003cdiv style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:24px;color:#E0186F\"\u003e40S, 50S, 60S\u003c\/div\u003e\n\u003cdiv style=\"font-size:15px\"\u003eknees with opinions, goals with teeth\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 300px;background:#E3F3FB;border:2px solid #151515;border-radius:16px;padding:18px 20px;box-shadow:4px 4px 0 #151515;\"\u003e\n\u003cdiv style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:24px;color:#E0186F\"\u003eSERIAL RESTARTERS\u003c\/div\u003e\n\u003cdiv style=\"font-size:15px\"\u003eyou're not starting from scratch; this time you've got a plan\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cp style=\"margin:14px 0 0;font-size:15px\"\u003e\u003cb\u003eNot for you if\u003c\/b\u003e you want a six-pack in 28 days or someone yelling about your size. I yell about effort. Never size.\u003c\/p\u003e\n\n\u003ch3 style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:34px;margin:28px 0 10px\"\u003eWHAT'S INSIDE \u003cspan style=\"color:#E0186F\"\u003e(20 PAGES)\u003c\/span\u003e\n\u003c\/h3\u003e\n\u003cdiv style=\"display:flex;flex-wrap:wrap;gap:10px 18px\"\u003e\n\u003cdiv style=\"flex:1 1 300px;display:flex;gap:10px;align-items:flex-start\"\u003e\n\u003cspan style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:28px;color:#E0186F;min-width:36px\"\u003e01\u003c\/span\u003e\u003cspan\u003e\u003cb\u003e4 weeks of progressive workouts\u003c\/b\u003e\u003cbr\u003e\u003cspan style=\"font-size:14px\"\u003e3 days a week, 20–30 min, warm-up included\u003c\/span\u003e\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 300px;display:flex;gap:10px;align-items:flex-start\"\u003e\n\u003cspan style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:28px;color:#E0186F;min-width:36px\"\u003e02\u003c\/span\u003e\u003cspan\u003e\u003cb\u003e3 levels for every move\u003c\/b\u003e\u003cbr\u003e\u003cspan style=\"font-size:14px\"\u003eStart Here · Building · Bring the Buff\u003c\/span\u003e\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 300px;display:flex;gap:10px;align-items:flex-start\"\u003e\n\u003cspan style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:28px;color:#E0186F;min-width:36px\"\u003e03\u003c\/span\u003e\u003cspan\u003e\u003cb\u003eHome-first\u003c\/b\u003e\u003cbr\u003e\u003cspan style=\"font-size:14px\"\u003ea chair, a wall, a towel, some water jugs. Floor optional\u003c\/span\u003e\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 300px;display:flex;gap:10px;align-items:flex-start\"\u003e\n\u003cspan style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:28px;color:#E0186F;min-width:36px\"\u003e04\u003c\/span\u003e\u003cspan\u003e\u003cb\u003e1 habit a week\u003c\/b\u003e\u003cbr\u003e\u003cspan style=\"font-size:14px\"\u003esmall enough for your worst day\u003c\/span\u003e\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 300px;display:flex;gap:10px;align-items:flex-start\"\u003e\n\u003cspan style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:28px;color:#E0186F;min-width:36px\"\u003e05\u003c\/span\u003e\u003cspan\u003e\u003cb\u003eHard-ass truth + soft truth\u003c\/b\u003e\u003cbr\u003e\u003cspan style=\"font-size:14px\"\u003ea mindset note every week\u003c\/span\u003e\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 300px;display:flex;gap:10px;align-items:flex-start\"\u003e\n\u003cspan style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:28px;color:#E0186F;min-width:36px\"\u003e06\u003c\/span\u003e\u003cspan\u003e\u003cb\u003eCheck-in, Re-test + Wins journal\u003c\/b\u003e\u003cbr\u003e\u003cspan style=\"font-size:14px\"\u003esee the proof on Day 28\u003c\/span\u003e\u003c\/span\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"display:flex;flex-wrap:wrap;gap:14px;margin-top:18px\"\u003e\n\u003cdiv style=\"flex:1 1 300px;text-align:center\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0730\/2067\/0038\/files\/buff-in-progress-preview-1-welcome.png?v=1791540443\" alt=\"Buff in Progress workbook: a welcome letter from Camille Alayne\" style=\"width:100%;height:auto;border-radius:12px;display:block\"\u003e\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 300px;text-align:center\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0730\/2067\/0038\/files\/buff-in-progress-preview-2-move-library.png?v=1791540443\" alt=\"Buff in Progress workbook: the move library, 3 levels for every move\" style=\"width:100%;height:auto;border-radius:12px;display:block\"\u003e\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 300px;text-align:center\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0730\/2067\/0038\/files\/buff-in-progress-preview-3-workout-cards.png?v=1791540443\" alt=\"Buff in Progress workbook: workout cards + weekly trackers\" style=\"width:100%;height:auto;border-radius:12px;display:block\"\u003e\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 300px;text-align:center\"\u003e\u003cimg src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0730\/2067\/0038\/files\/buff-in-progress-preview-4-week-overview.png?v=1791540443\" alt=\"Buff in Progress workbook: weekly habit + mindset notes\" style=\"width:100%;height:auto;border-radius:12px;display:block\"\u003e\u003c\/div\u003e\n\u003c\/div\u003e\n\n\u003ch3 style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:34px;margin:28px 0 10px\"\u003eWHAT A WEEK LOOKS LIKE\u003c\/h3\u003e\n\u003cdiv style=\"display:flex;flex-wrap:wrap;gap:8px\"\u003e\n\u003cdiv style=\"flex:1 1 84px;border:2px solid #151515;border-radius:12px;background:#E0186F;color:#fff;text-align:center;padding:10px 4px\"\u003e\n\u003cdiv style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:22px\"\u003eMON\u003c\/div\u003e\n\u003cdiv style=\"font-size:12px;font-weight:700;line-height:1.2\"\u003eWorkout A\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 84px;border:2px solid #151515;border-radius:12px;background:#fff;color:#151515;text-align:center;padding:10px 4px\"\u003e\n\u003cdiv style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:22px\"\u003eTUE\u003c\/div\u003e\n\u003cdiv style=\"font-size:12px;font-weight:700;line-height:1.2\"\u003eSneaky Reps\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 84px;border:2px solid #151515;border-radius:12px;background:#E0186F;color:#fff;text-align:center;padding:10px 4px\"\u003e\n\u003cdiv style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:22px\"\u003eWED\u003c\/div\u003e\n\u003cdiv style=\"font-size:12px;font-weight:700;line-height:1.2\"\u003eWorkout B\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 84px;border:2px solid #151515;border-radius:12px;background:#fff;color:#151515;text-align:center;padding:10px 4px\"\u003e\n\u003cdiv style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:22px\"\u003eTHU\u003c\/div\u003e\n\u003cdiv style=\"font-size:12px;font-weight:700;line-height:1.2\"\u003eSneaky Reps\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 84px;border:2px solid #151515;border-radius:12px;background:#E0186F;color:#fff;text-align:center;padding:10px 4px\"\u003e\n\u003cdiv style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:22px\"\u003eFRI\u003c\/div\u003e\n\u003cdiv style=\"font-size:12px;font-weight:700;line-height:1.2\"\u003eWorkout C\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 84px;border:2px solid #151515;border-radius:12px;background:#E3F3FB;color:#151515;text-align:center;padding:10px 4px\"\u003e\n\u003cdiv style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:22px\"\u003eSAT\u003c\/div\u003e\n\u003cdiv style=\"font-size:12px;font-weight:700;line-height:1.2\"\u003eFun movement\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"flex:1 1 84px;border:2px solid #151515;border-radius:12px;background:#2F2F31;color:#fff;text-align:center;padding:10px 4px\"\u003e\n\u003cdiv style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:22px\"\u003eSUN\u003c\/div\u003e\n\u003cdiv style=\"font-size:12px;font-weight:700;line-height:1.2\"\u003eRest + reflect\u003c\/div\u003e\n\u003c\/div\u003e\n\u003c\/div\u003e\n\u003cp style=\"margin:12px 0 0;font-size:15px\"\u003eEach workout is 5 moves (squat, push, hinge, pull, core, carry and friends) done as a short circuit. Week 1 is 2 rounds; by Week 4 you're doing 3–4 rounds at your best level. Plus one habit a week: water before coffee → a 10-minute walk → protein at breakfast → plan next week on Sunday.\u003c\/p\u003e\n\n\u003cdiv style=\"background:#2F2F31;border:2px solid #151515;border-radius:16px;padding:18px 20px;box-shadow:4px 4px 0 #151515;color:#FCF8F1;box-shadow:4px 4px 0 #E0186F;margin-top:24px;text-align:center\"\u003e\n\u003cdiv style=\"font-family:'Instrument Serif',Georgia,'Times New Roman',serif;font-style:italic;font-size:28px;line-height:1.2\"\u003e\"Your body is not the problem. It never was. \u003cspan style=\"color:#ff6fae\"\u003eThe work is the point.\u003c\/span\u003e\"\u003c\/div\u003e\n\u003c\/div\u003e\n\n\u003ch3 style=\"font-family:'Bebas Neue',Oswald,Impact,'Arial Narrow',sans-serif;font-weight:400;letter-spacing:.02em;line-height:1;font-size:34px;margin:28px 0 10px\"\u003eQUICK FAQ\u003c\/h3\u003e\n\u003cdiv style=\"border-bottom:1.5px solid #e2d8cb;padding:10px 0\"\u003e\n\u003cb\u003eDo I need a gym or equipment?\u003c\/b\u003e\u003cbr\u003e\u003cspan style=\"font-size:15px\"\u003eNope. A sturdy chair, a wall and a towel. Water jugs or a backpack add resistance; bands and dumbbells are optional.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"border-bottom:1.5px solid #e2d8cb;padding:10px 0\"\u003e\n\u003cb\u003eI haven't worked out in years. Is this too hard?\u003c\/b\u003e\u003cbr\u003e\u003cspan style=\"font-size:15px\"\u003eEvery move has a Start Here level (think chair sit-to-stands and wall push-ups). You pick your level every single day.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"border-bottom:1.5px solid #e2d8cb;padding:10px 0\"\u003e\n\u003cb\u003eDo I have to get on the floor?\u003c\/b\u003e\u003cbr\u003e\u003cspan style=\"font-size:15px\"\u003eNo. Every floor move has a standing or chair option.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"border-bottom:1.5px solid #e2d8cb;padding:10px 0\"\u003e\n\u003cb\u003eIs this a diet?\u003c\/b\u003e\u003cbr\u003e\u003cspan style=\"font-size:15px\"\u003eNo. There's one simple food habit (protein at breakfast). Nobody's coming for your carbs.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"border-bottom:1.5px solid #e2d8cb;padding:10px 0\"\u003e\n\u003cb\u003eHow do I get it?\u003c\/b\u003e\u003cbr\u003e\u003cspan style=\"font-size:15px\"\u003eInstant PDF download after checkout, plus an email link. Print it or use it on your phone.\u003c\/span\u003e\n\u003c\/div\u003e\n\u003cdiv style=\"border-bottom:1.5px solid #e2d8cb;padding:10px 0\"\u003e\n\u003cb\u003eI'm over 50 \/ postpartum \/ have cranky joints.\u003c\/b\u003e\u003cbr\u003e\u003cspan style=\"font-size:15px\"\u003eThe plan teaches you the difference between effort and pain and starts gently. Check with your provider first if you have a medical condition.\u003c\/span\u003e\n\u003c\/div\u003e\n\n\u003cdiv style=\"background:#fff;border:2px solid #151515;border-radius:16px;padding:18px 20px;box-shadow:4px 4px 0 #151515;margin-top:26px\"\u003e\n\u003cdiv style=\"color:#E0186F;font-size:12px;font-weight:700;letter-spacing:.18em;text-transform:uppercase\"\u003eA note from me\u003c\/div\u003e\n\u003cp style=\"margin:8px 0\"\u003eI built this for the people fitness forgot to invite. I'll push you. I won't coddle you. But I will never shame you. The fluff stays as long as you want it to. We're building the buff underneath, together.\u003c\/p\u003e\n\u003cp style=\"margin:8px 0\"\u003eFinish your Day 28 Re-Test, tag \u003cb\u003e@buff_underthe_fluff\u003c\/b\u003e with \u003cb\u003e#JoinTheMovement\u003c\/b\u003e, and I'll be cheering loud.\u003c\/p\u003e\n\u003cdiv style=\"font-family:'Instrument Serif',Georgia,'Times New Roman',serif;font-style:italic;font-size:34px;line-height:1;margin-top:10px\"\u003eCamille Alayne\u003c\/div\u003e\n\u003cdiv style=\"font-size:12px;letter-spacing:.12em;text-transform:uppercase;margin-top:4px\"\u003eFounder, Buff Under The Fluff\u003c\/div\u003e\n\u003c\/div\u003e\n\n\u003cp style=\"margin:20px 0 0;font-size:12px;color:#6b6460\"\u003eInstant digital download (PDF, letter size, printable + phone-friendly). For personal use. General fitness education, not medical advice; check with your provider before starting if you have a health condition.\u003c\/p\u003e\n\u003c\/div\u003e","brand":"Buff Under The Fluff","offers":[{"title":"Default Title","offer_id":50594238365782,"sku":"BUFF-SWYA-4WK","price":19.0,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0730\/2067\/0038\/files\/buff-in-progress-mockup-2048.png?v=1791540443","url":"https:\/\/buffunderthefluff.com\/products\/buff-in-progress-4-week-plan","provider":"Buff Under The Fluff","version":"1.0","type":"link"}