:root{color-scheme:dark;--bg:#0d1115;--surface:#141a1f;--surface2:#192127;--surface3:#202b30;--stroke:#283239;--stroke2:#344247;--text:#f2f5f1;--muted:#94a29e;--accent:#b4f76d;--accent2:#d4ffa5;--red:#f9a5a0;--shadow:0 16px 60px #0004;--radius:17px;font-family:Inter,ui-sans-serif,-apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif;font-synthesis:none}
*{box-sizing:border-box}html{scroll-behavior:smooth}body{margin:0;background:var(--bg);color:var(--text);font-size:15px;line-height:1.55}h1,h2,h3,p{margin-top:0}h1{letter-spacing:-.05em;font-size:clamp(2.2rem,5.2vw,4.5rem);line-height:1.08}h2{font-size:clamp(1.35rem,2.4vw,1.85rem);letter-spacing:-.032em;line-height:1.25}h3{letter-spacing:-.02em}button,input,select{font:inherit}button{cursor:pointer}a{color:inherit;text-decoration:none}a:hover{color:var(--accent)}.muted{color:var(--muted)}.mini{font-size:.83rem}.eyebrow,.tiny-label{font-size:.69rem;color:var(--accent);font-weight:800;letter-spacing:.13em;text-transform:uppercase}.tiny-label{color:#91a29d;letter-spacing:.095em}.dot{color:var(--accent)}.shell{display:flex;min-height:100vh}.sidebar{position:sticky;top:0;flex:0 0 260px;height:100vh;border-right:1px solid var(--stroke);background:#10171b;display:flex;flex-direction:column;padding:31px 20px;gap:22px}.logo{display:flex;align-items:center;gap:12px;padding:0 12px 37px;font-size:27px;letter-spacing:-.07em;font-weight:950;line-height:1}.logo small{display:block;font-size:9px;color:#71847f;letter-spacing:.16em;margin-top:8px;font-weight:800}.brand-mark{display:grid;place-items:center;flex:0 0 auto;width:43px;height:43px;background:var(--accent);color:#10170c;border-radius:11px;font-size:24px;font-style:italic;font-weight:950;transform:rotate(-5deg)}.sidebar-heading{font-size:10px;font-weight:800;letter-spacing:.17em;color:#687a76;padding:5px 16px}.sidebar nav{display:grid;gap:7px}.nav-link{padding:12px 16px;color:#a7b4ad;border-radius:10px;display:flex;align-items:center;gap:13px;font-weight:650;font-size:13px}.nav-link>span{display:grid;place-items:center;width:23px;font-size:20px}.nav-link:hover,.nav-link.active{background:#22352b;color:var(--accent)}.side-info{margin-top:auto;background:linear-gradient(145deg,#253628,#172922);border:1px solid #3a5240;padding:22px 17px;border-radius:15px}.side-info strong{display:block;margin-top:9px;font-size:16px;line-height:1.3}.side-info p{font-size:12px;color:#a0b2a2;margin:8px 0 16px}.side-pills{display:flex;flex-wrap:wrap;gap:6px}.side-pills span{font-size:10px;padding:5px 7px;background:#304635;border-radius:6px;color:#c9edb3}.logout{font-size:12px;color:#8f9c97;padding:0 13px}.main-column{min-width:0;flex:1;display:flex;flex-direction:column}.topbar{height:75px;border-bottom:1px solid var(--stroke);display:flex;align-items:center;justify-content:space-between;padding:0 clamp(20px,4vw,64px);gap:14px}.top-label{font-size:11px;letter-spacing:.14em;color:#acbeb3;font-weight:800}.top-meta{font-size:12px;color:#879a8f}.mobile-logo{display:none}.page{width:min(1220px,100%);padding:36px clamp(20px,4vw,64px) 80px;margin:auto;flex:1}.hero{position:relative;border:1px solid #344736;border-radius:22px;overflow:hidden;background:radial-gradient(circle at 96% 25%,#2d483149 0 24%,transparent 48%),linear-gradient(125deg,#1c2a22,#141e1b 63%,#16221e);padding:clamp(28px,5vw,62px);margin-bottom:22px}.hero:after{content:"F";font-size:min(40vw,370px);font-weight:1000;font-style:italic;position:absolute;right:-10px;top:-100px;color:#aaf4660a;line-height:1;pointer-events:none}.hero h1{max-width:760px;margin:23px 0 19px}.hero em{font-style:normal;color:var(--accent)}.hero p{max-width:560px;color:#a7b5ad;font-size:15px}.hero-actions{display:flex;align-items:center;flex-wrap:wrap;gap:15px;margin-top:25px}.hero-note{font-size:12px;color:#9ab09c}.live-dot{display:inline-block;width:7px;height:7px;border-radius:100%;background:var(--accent);box-shadow:0 0 0 5px #b4f76d22;margin-right:9px}.stats{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:13px}.stat{display:flex;align-items:center;gap:15px;border:1px solid var(--stroke);border-radius:15px;padding:22px;background:var(--surface)}.stat-icon{height:42px;width:42px;display:grid;place-items:center;border-radius:11px;background:#253a29;color:var(--accent);font-size:22px}.stat small,.stat span{display:block;font-size:12px;color:var(--muted)}.stat strong{display:block;font-size:30px;letter-spacing:-.06em;line-height:1.35}.section-head{display:flex;align-items:end;justify-content:space-between;gap:14px;margin:45px 0 17px}.section-head h2{margin:5px 0 0}.section-head .eyebrow{margin:0}.pill{display:inline-flex;align-items:center;gap:5px;white-space:nowrap;font-size:10px;font-weight:800;letter-spacing:.06em;text-transform:uppercase;padding:6px 9px;border:1px solid #405054;background:#233037;color:#d0dad2;border-radius:7px}.pill.green{color:var(--accent);background:#25382a;border-color:#3d5a3f}.featured{border:1px solid #446241;background:linear-gradient(120deg,#243c2b,#1a2821);border-radius:17px;padding:24px;display:flex;align-items:center;gap:22px;flex-wrap:wrap}.featured-num{font-size:39px;color:var(--accent);font-weight:900;font-style:italic;line-height:1}.featured-info{flex:1;min-width:180px}.featured-info h3{font-size:23px;margin:10px 0 4px}.featured-info p{color:#afc1b2;font-size:13px;margin:0}.btn{display:inline-flex;align-items:center;justify-content:center;gap:8px;min-height:42px;border-radius:9px;border:1px solid transparent;padding:10px 15px;font-weight:800;font-size:12px;line-height:1.2;cursor:pointer;transition:filter .15s,transform .15s;background:var(--surface3);color:var(--text)}.btn:hover{filter:brightness(1.08);color:inherit;transform:translateY(-1px)}.btn.primary{background:var(--accent);color:#14200f}.btn.ghost{background:#2e3b35;color:#e5f7df}.btn.outline{border-color:#40504d;background:transparent;color:#d1ded2}.btn.danger{background:#50272a;color:#ffb9b7}.btn.save{background:#273d2b;border-color:#416549;color:var(--accent);min-height:40px}.btn:disabled{opacity:.3;cursor:not-allowed;transform:none}.btn.full{width:100%}.workout-grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:16px}.workout-card{display:flex;flex-direction:column;min-height:275px;background:var(--surface);border:1px solid var(--stroke);border-radius:16px;padding:25px;transition:border-color .15s}.workout-card:hover{border-color:#4f6c4d}.workout-top{display:flex;align-items:center;justify-content:space-between}.day-label{color:var(--accent);font-size:11px;font-weight:800;text-transform:uppercase;letter-spacing:.1em}.workout-number{font-size:25px;font-weight:900;font-style:italic;letter-spacing:-.05em;color:#4d6056}.workout-card h3{font-size:22px;margin:13px 0 6px}.workout-card p{color:var(--muted);font-size:13px}.chips{display:flex;flex-wrap:wrap;gap:6px;margin-bottom:20px}.chips span{border:1px solid #33433d;background:#1c2826;border-radius:6px;color:#a6b8ad;font-size:10px;padding:5px 7px}.bottom-start{margin-top:auto}.method{margin-top:40px;padding:30px;border:1px solid #354539;border-radius:18px;background:linear-gradient(115deg,#1d2c24,#18201e);display:grid;grid-template-columns:1.35fr .85fr;gap:40px}.method h2{max-width:590px}.method p:not(.eyebrow){color:var(--muted);font-size:13px}.method-steps{display:flex;flex-direction:column;justify-content:center;gap:13px}.method-steps span{font-size:13px;display:flex;gap:13px;align-items:center;padding-bottom:12px;border-bottom:1px solid #34473e}.method-steps b{color:var(--accent);font-size:20px}.page-intro{margin:5px 0 30px}.page-intro h1{font-size:clamp(2.2rem,4vw,3.5rem);margin:14px 0}.page-intro>p:not(.eyebrow){max-width:700px;color:var(--muted)}.page-intro .btn{margin-top:14px}.back-link{display:inline-block;color:var(--muted);font-size:12px;margin-bottom:25px}.flex-chips{display:flex;gap:8px;flex-wrap:wrap}.notice{padding:16px 19px;border-radius:12px;margin:13px 0 22px;font-size:13px}.notice.warn{background:#3b2525;color:#ffd3cd;border:1px solid #7b4444}.notice.info{background:#1e292c;border:1px solid #395056;color:#acc5cb}.notice.success{background:#1b3425;border:1px solid #396747;color:#c0f7c6}.exercise-card{background:var(--surface);border:1px solid var(--stroke);border-radius:17px;margin-bottom:19px;scroll-margin-top:20px;overflow:hidden}.exercise-head{display:flex;align-items:center;gap:17px;padding:23px 26px;border-bottom:1px solid var(--stroke)}.exercise-index{flex:none;display:grid;place-items:center;height:48px;width:48px;border-radius:12px;background:#243b2b;color:var(--accent);font-size:22px;font-weight:900;font-style:italic}.ex-headline{flex:1}.ex-headline h2{margin:3px 0 4px;font-size:20px}.sets-progress{text-align:right;color:var(--accent);font-size:22px;font-weight:850;min-width:100px}.sets-progress small{display:block;color:var(--muted);font-size:10px;font-weight:500}.exercise-body{padding:22px 26px}.technique{font-size:13px;color:#b4c0b6}.technique p{margin:0 0 12px}.video-details{margin:0 0 18px}.video-details summary,.video-edit summary,.danger-zone summary{cursor:pointer;color:var(--accent);font-weight:750;font-size:12px}.video-inner{max-width:470px;padding:17px 0}.video-inner>a,.video-content>a{display:inline-block;color:var(--accent);font-size:12px;margin-top:10px}.embed-holder{aspect-ratio:16/9;max-width:580px;width:100%;background:linear-gradient(130deg,#263833,#101c23);border:1px solid #3c4c47;border-radius:11px;overflow:hidden;display:grid;place-items:center}.embed-holder iframe{width:100%;height:100%;border:0}.video-preview{border:1px solid #7da65e;border-radius:999px;background:#1a2d20;color:var(--accent);padding:12px 22px;font-weight:750}.previous{background:#1a2922;border:1px solid #344b39;border-radius:11px;padding:15px 17px;margin-bottom:22px}.previous strong{display:block;font-size:12px;margin-top:7px;color:#e3f8db}.previous p{color:#a8c4a6;font-size:12px;margin:5px 0 0}.set-header,.set-row{display:grid;grid-template-columns:68px minmax(100px,.8fr) minmax(95px,.7fr) minmax(140px,1.2fr) 105px;align-items:center;gap:10px}.set-header{font-size:10px;letter-spacing:.095em;font-weight:800;color:#879b8e;padding:0 7px 8px}.set-row{padding:10px 7px;border-top:1px solid #2a3434}.set-row input,.set-row select,.filter-form select,.video-edit input,.login-form input{width:100%;min-height:41px;border:1px solid #394846;background:#101a1b;color:#edf2eb;border-radius:8px;padding:9px 11px;outline:0}.set-row input:focus,.set-row select:focus,.filter-form select:focus,.video-edit input:focus,.login-form input:focus{border-color:var(--accent)}.set-row input:read-only{color:#647c70}.set-name{display:flex;align-items:center;gap:10px}.set-bullet{display:grid;place-items:center;width:33px;height:33px;border-radius:9px;background:#293330;border:1px solid #384b40;color:#c3ccc4;font-weight:750}.set-bullet.filled{color:#10210e;background:var(--accent);border-color:var(--accent)}.set-actions{display:flex}.inline-note{margin:16px 0 2px}.mobile-label{display:none}.session-actions{display:flex;align-items:center;justify-content:space-between;gap:15px;margin-top:25px;flex-wrap:wrap}.danger-zone{margin:60px 0 10px;border-top:1px solid #324040;padding-top:15px;color:#a4afaa}.danger-zone p{font-size:12px}.danger-zone form{margin-top:15px}.rest-timer{position:fixed;bottom:23px;right:23px;z-index:15;min-width:265px;display:none;align-items:center;gap:20px;justify-content:space-between;padding:16px;border-radius:14px;background:#213a27;color:#e6fbe4;box-shadow:0 10px 40px #0009;border:1px solid #537a4e}.rest-timer.visible{display:flex}.rest-timer strong{display:block;font-size:28px;line-height:1.2;font-variant-numeric:tabular-nums}.timer-actions{display:flex;flex-direction:column;gap:5px}.timer-actions .btn{min-height:30px;padding:6px 9px;font-size:10px}.history-list{display:grid;gap:10px}.history-row{display:grid;grid-template-columns:150px minmax(0,1fr) 100px 100px 16px;gap:17px;align-items:center;padding:20px 22px;border-radius:12px;border:1px solid var(--stroke);background:var(--surface);font-size:12px}.history-row:hover{border-color:#49734c}.history-date{color:var(--muted)}.history-title{font-size:15px;font-weight:700}.history-row strong{font-size:12px}.filter-form{border:1px solid var(--stroke);background:var(--surface);padding:20px;display:flex;gap:12px;align-items:end;border-radius:12px;flex-wrap:wrap;margin-bottom:19px}.filter-form label{color:var(--muted);font-size:12px;font-weight:750}.filter-form select{max-width:370px;min-width:220px;flex:1}.progress-stats{margin:16px 0 20px}.panel{background:var(--surface);border:1px solid var(--stroke);padding:24px;border-radius:16px;margin-bottom:20px}.panel h2{font-size:19px}.graph{height:215px;display:flex;gap:9px;align-items:end;overflow-x:auto;padding:26px 4px 32px;border-bottom:1px solid #30403a;margin-top:25px}.graph-col{height:100%;flex:1;min-width:32px;max-width:78px;display:flex;align-items:center;flex-direction:column;justify-content:flex-end;position:relative}.graph-bar{background:linear-gradient(180deg,#c8fc86,#559649);width:100%;border-radius:8px 8px 0 0;min-height:8px}.graph-value{color:var(--accent);font-size:11px;font-weight:800}.graph-date{position:absolute;bottom:-27px;color:#94a99a;font-size:10px;white-space:nowrap}.performance-list{display:grid}.performance-row{display:grid;grid-template-columns:150px 1fr;gap:15px;border-top:1px solid var(--stroke);padding:15px 0;font-size:12px}.performance-row>div{display:flex;gap:7px;flex-wrap:wrap}.performance-chip{background:#1d2c26;border:1px solid #35483c;padding:5px 8px;border-radius:7px;color:#cbd9cd}.empty-state{border:1px dashed #495c51;border-radius:12px;padding:35px;background:#17221d;color:var(--muted);font-size:14px}.empty-state a{color:var(--accent)}.videos-grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:16px}.video-card{border-radius:15px;border:1px solid var(--stroke);overflow:hidden;background:var(--surface)}.video-thumb{height:auto;min-height:120px;background:#1b2828}.video-thumb .embed-holder{border:none;border-radius:0}.no-video{display:grid;place-items:center;height:180px;color:#93a4a1}.video-content{padding:21px}.video-content h3{margin:5px 0 8px;font-size:18px}.video-content p{font-size:12px;color:var(--muted);line-height:1.55}.video-edit{margin-top:15px;border-top:1px solid var(--stroke);padding-top:13px}.video-edit form{display:grid;gap:9px;margin-top:12px}.video-edit label{color:var(--muted);font-size:11px}.footer{text-align:center;border-top:1px solid var(--stroke);color:#7f918b;font-size:11px;padding:24px}.footer a{color:#b5d7b2}.login-body{min-height:100vh;display:grid;place-items:center;padding:24px;background:radial-gradient(circle at 50% 10%,#31503a 0,transparent 47%),#0c1110}.login-panel{max-width:420px;width:100%;padding:37px;background:#17211c;border:1px solid #415340;border-radius:20px;box-shadow:var(--shadow)}.login-panel h1{margin:20px 0 12px}.login-panel p{font-size:13px}.login-form{display:grid;gap:10px;margin:25px 0}.login-form label{font-weight:700;font-size:12px}.mobile-nav{display:none}
@media(max-width:1120px){.sidebar{flex-basis:225px;padding-left:14px;padding-right:14px}.page{padding-left:25px;padding-right:25px}.topbar{padding:0 25px}.stat{padding:15px;gap:10px}.stat strong{font-size:25px}.set-header,.set-row{grid-template-columns:55px minmax(90px,.8fr) minmax(80px,.7fr) minmax(120px,1.1fr) 85px;gap:7px}.set-row .btn{padding:9px 7px}}
@media(max-width:790px){.sidebar{display:none}.topbar{height:61px}.mobile-logo{display:inline;font-weight:950;letter-spacing:-.07em;font-size:22px}.top-label{display:none}.top-meta{font-size:10px}.page{padding:20px 18px 95px}.hero{padding:30px}.hero h1{font-size:clamp(2.4rem,8vw,3.7rem)}.stats{gap:8px}.stat{padding:14px;gap:6px}.stat-icon{display:none}.stat small,.stat span{font-size:10px}.stat strong{font-size:24px}.mobile-nav{position:fixed;z-index:20;bottom:0;left:0;right:0;height:67px;display:flex;justify-content:space-around;border-top:1px solid var(--stroke2);background:#14201c;padding:8px 10px env(safe-area-inset-bottom)}.mobile-nav a{display:flex;align-items:center;justify-content:center;flex-direction:column;gap:1px;color:#839a8e;font-size:23px;min-width:54px;line-height:1}.mobile-nav a span{font-size:10px}.mobile-nav a.active{color:var(--accent)}.footer{padding-bottom:88px}.rest-timer{bottom:81px;right:15px;left:15px}.method{grid-template-columns:1fr}}
@media(max-width:600px){.workout-grid,.videos-grid{grid-template-columns:1fr}.stats{grid-template-columns:repeat(3,minmax(0,1fr))}.stat{min-height:99px}.stat strong{font-size:22px}.stat small{line-height:1.25}.stat span{font-size:9px}.featured{gap:10px;padding:20px}.featured-num{font-size:28px}.featured .btn{width:100%}.featured form{width:100%}.hero{padding:26px 22px}.hero h1{font-size:2.5rem}.section-head{margin-top:32px}.section-head h2{font-size:20px}.exercise-head{padding:16px;gap:10px}.exercise-index{height:41px;width:41px;font-size:20px}.ex-headline h2{font-size:16px}.sets-progress{min-width:70px;font-size:17px}.sets-progress small{font-size:9px}.exercise-body{padding:14px}.set-header{display:none}.set-row{grid-template-columns:60px minmax(0,1fr) minmax(0,1fr);gap:9px;padding:14px 4px}.set-name{grid-column:1;grid-row:1/3;align-items:flex-start;flex-direction:column}.mobile-label{display:block;font-size:10px;color:#81978b;margin-bottom:4px}.set-row>div:nth-child(2){grid-column:2}.set-row>div:nth-child(3){grid-column:3}.set-row>div:nth-child(4){grid-column:2/4}.set-actions{grid-column:2/4}.set-actions .btn{width:100%}.set-row input,.set-row select{min-height:44px}.history-row{grid-template-columns:minmax(0,1fr) auto;gap:7px}.history-date{grid-column:1}.history-title{grid-column:1;grid-row:2}.history-row .pill{grid-column:2;grid-row:1}.history-row strong{grid-column:2;grid-row:2;text-align:right}.history-row>span:last-child{display:none}.performance-row{grid-template-columns:1fr}.session-actions>.btn,.session-actions form,.session-actions form .btn{width:100%}.progress-stats{grid-template-columns:1fr 1fr}.progress-stats .stat:last-child{grid-column:1/-1}.top-meta{max-width:180px;text-align:right}.filter-form>*{width:100%;max-width:none!important}}
@media(prefers-reduced-motion:reduce){*{scroll-behavior:auto!important;transition:none!important}}
.cycle-panel{margin-top:15px}.cycle-grid{display:grid;grid-template-columns:repeat(5,minmax(0,1fr));gap:9px;margin-bottom:14px}.cycle-grid>div{padding:14px;background:var(--surface);border:1px solid var(--stroke);border-radius:11px}.cycle-grid b{display:block;color:var(--accent);font-size:12px}.cycle-grid span{display:block;color:var(--muted);font-size:11px;margin-top:7px}.cycle-panel>p{padding:0 2px}@media(max-width:790px){.cycle-grid{grid-template-columns:repeat(3,minmax(0,1fr))}}@media(max-width:600px){.cycle-grid{grid-template-columns:repeat(2,minmax(0,1fr))}}