:root{--bg:#f7f4ed;--ink:#172018;--muted:#667065;--card:#fffdf8;--line:#ded8cb;--accent:#2f6f4e;--accent2:#e9f4ec;--warn:#fff2d8}
*{box-sizing:border-box}
body{margin:0;background:var(--bg);color:var(--ink);font-family:-apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif;padding-bottom:90px}
.hero{padding:22px 18px 16px;background:linear-gradient(135deg,#172018,#31553d);color:white;border-radius:0 0 24px 24px;box-shadow:0 8px 22px #0002}
.hero h1{margin:2px 0 4px;font-size:32px}.hero p{margin:0 0 14px;color:#e7efe8}
.eyebrow{text-transform:uppercase;letter-spacing:.12em;font-size:12px;font-weight:800;color:#6d7b6e}.hero .eyebrow{color:#dbeadd}
select,input,textarea{font:inherit;border:1px solid var(--line);border-radius:14px;padding:11px;background:white;width:100%}.hero select{background:#ffffffef}
.tabs{position:sticky;top:0;z-index:5;background:#f7f4ede8;backdrop-filter:blur(10px);display:grid;grid-template-columns:repeat(4,1fr);gap:8px;padding:10px}
.tabs button,.btn{border:0;border-radius:999px;padding:11px 10px;background:white;color:var(--ink);box-shadow:0 1px 0 var(--line);font-weight:700;text-decoration:none;text-align:center;display:inline-block}.tabs button.active,.btn.primary{background:var(--accent);color:white}
main{padding:10px}.panel{display:none}.panel.active{display:block}
.card{background:var(--card);border:1px solid var(--line);border-radius:20px;padding:15px;margin:12px 0;box-shadow:0 4px 16px #332b1710}.card h2,.card h3{margin:0 0 8px}
.grid{display:grid;grid-template-columns:1fr 1fr;gap:10px}.stat{background:var(--accent2);border-radius:16px;padding:12px}.stat strong{font-size:24px;display:block}
.muted{color:var(--muted);font-size:14px}.pill{display:inline-block;background:var(--accent2);padding:5px 10px;border-radius:999px;font-size:12px;font-weight:800;margin:2px}
.exercise{display:grid;grid-template-columns:auto 1fr;gap:10px;align-items:start;padding:10px 0;border-top:1px solid var(--line)}.exercise input[type=checkbox]{width:22px;height:22px;margin-top:10px}.exercise small{display:block;color:var(--muted);margin:2px 0 7px}
.exercise-title{display:flex;align-items:center;justify-content:space-between;gap:8px;width:100%;text-align:left;background:#fff;border:1px solid var(--line);border-radius:14px;padding:9px 10px;color:var(--ink);font:inherit;box-shadow:0 1px 0 #00000008}.exercise-title span{font-size:12px;font-weight:800;color:var(--accent);background:var(--accent2);border-radius:999px;padding:4px 8px;white-space:nowrap}
.lift-note{background:var(--accent2);border:1px solid #b9d3c1;border-radius:16px;padding:10px;margin:8px 0 12px;color:#304034;line-height:1.35}.lift-group{border:1px solid var(--line);border-radius:18px;background:#fff;margin:12px 0;padding:12px;box-shadow:0 2px 8px #332b170a}.lift-head{display:grid;grid-template-columns:minmax(0,1.3fr) minmax(170px,.7fr);gap:10px;align-items:end}.lift-head .eyebrow{margin:0 0 5px}.lift-title{font-size:17px}.swap-label span{display:block;font-size:12px;text-transform:uppercase;letter-spacing:.08em;font-weight:800;color:var(--muted);margin-bottom:4px}.exercise-swap{padding:9px;border-radius:12px}.set-grid{display:grid;grid-template-columns:repeat(5,minmax(0,1fr));gap:8px;margin-top:10px}.set-box{display:grid;gap:5px;background:#f9f7f1;border:1px solid var(--line);border-radius:14px;padding:9px;text-align:center}.set-box input[type=checkbox]{width:22px;height:22px;margin:auto}.set-box span{font-size:11px;font-weight:900;text-transform:uppercase;color:var(--muted)}.set-box b{font-size:22px}.set-box small{font-size:12px;color:var(--muted)}.set-box input[data-reps]{padding:7px;border-radius:10px;text-align:center}.superset-callout{display:flex;gap:8px;align-items:center;background:#fff2d8;border:1px solid #e6c57b;border-radius:14px;padding:9px;margin:10px 0;color:#4f3511}.superset-callout strong{text-transform:uppercase;letter-spacing:.1em;font-size:12px}.superset-head{align-items:center}.superset-grid{grid-template-columns:minmax(160px,220px)}.superset-set{background:#fff7e6;border-color:#e6c57b}
.ddp-card{border:1px solid #b9d3c1;border-radius:18px;background:#fafffb;margin:14px 0;padding:0;overflow:hidden}.ddp-card summary{display:flex;align-items:center;justify-content:space-between;gap:10px;cursor:pointer;padding:12px 14px;list-style:none;background:linear-gradient(135deg,#e9f4ec,#fffdf8)}.ddp-card summary::-webkit-details-marker{display:none}.ddp-card summary b{display:block;font-size:18px}.ddp-card summary small{display:block;color:var(--muted);font-weight:650;margin-top:2px}.ddp-badge{background:var(--accent);color:white;border-radius:999px;padding:6px 10px;font-size:12px;font-weight:900;white-space:nowrap}.ddp-card p{margin:10px 14px;color:#304034}.ddp-header,.ddp-move{display:grid;grid-template-columns:34px 92px minmax(0,1fr) 104px;gap:8px;align-items:center}.ddp-header{padding:8px 14px;background:#eef5ef;color:var(--muted);font-size:11px;font-weight:900;text-transform:uppercase;letter-spacing:.06em}.ddp-list{max-height:520px;overflow:auto}.ddp-move{padding:9px 14px;border-top:1px solid #dce8de}.ddp-move b{font-size:14px}.ddp-move strong{background:#fff;border:1px solid var(--line);border-radius:999px;padding:5px 8px;text-align:center;font-size:12px}.ddp-num{font-weight:900;color:var(--accent)}.ddp-time{font-variant-numeric:tabular-nums;color:var(--muted);font-size:12px}.ddp-complete{display:grid;grid-template-columns:auto max-content 1fr;gap:10px;align-items:center;padding:12px 14px;border-top:1px solid #b9d3c1;background:#fff}.ddp-complete input[type=checkbox]{width:22px;height:22px}.ddp-complete span{font-weight:800}.ddp-complete input[data-reps]{padding:8px;border-radius:12px}
.formrow{display:grid;grid-template-columns:1fr 1fr;gap:10px}.actions{display:flex;flex-wrap:wrap;gap:8px;margin-top:14px}.daybtn{width:100%;text-align:left;border:1px solid var(--line);background:white;border-radius:16px;padding:12px;margin:6px 0}.daybtn.done{background:var(--accent2);border-color:#a8c7b2}.daybtn.skipped{background:var(--warn)}
.guidance{padding:0;overflow:hidden}.guidance summary{display:flex;align-items:center;justify-content:space-between;gap:12px;cursor:pointer;padding:15px;list-style:none}.guidance summary::-webkit-details-marker{display:none}.guidance summary:after{content:'+';display:grid;place-items:center;flex:0 0 32px;width:32px;height:32px;border-radius:999px;background:var(--accent2);color:var(--accent);font-size:22px;font-weight:800}.guidance[open] summary:after{content:'–'}.guidance summary b{display:block;font-size:18px}.guidance summary small{display:block;color:var(--muted);font-weight:600;margin-top:2px}.guidance-grid{border-top:1px solid var(--line);padding:14px;display:grid;gap:12px}.guidance h3{font-size:16px;margin:0 0 6px}.guidance ul{margin:0;padding-left:20px}.guidance li{margin:6px 0}.guidance-note{background:var(--accent2);border-radius:16px;padding:12px}.guidance-note p{margin:0;color:#304034;line-height:1.45}
.demo-modal{position:fixed;inset:0;background:#0008;z-index:50;display:none;align-items:flex-end;padding:12px}.demo-modal.open{display:flex}.demo-sheet{background:var(--card);border:1px solid var(--line);border-radius:24px 24px 18px 18px;padding:14px;max-height:90vh;overflow:auto;width:100%;box-shadow:0 -12px 32px #0005;position:relative}.demo-close{position:absolute;right:14px;top:10px;width:40px;height:40px;border:0;border-radius:999px;background:#fff;color:var(--ink);font-size:28px;line-height:1;box-shadow:0 1px 0 var(--line)}.demo-visual{width:100%;height:auto;display:block;border-radius:22px;margin-bottom:10px;border:1px solid var(--line);background:#f3efe4}.cue-list{padding-left:24px}.cue-list li{margin:7px 0}.warning{background:var(--warn);border:1px solid #ead2a0;border-radius:16px;padding:10px;color:#4f3511}
@media (min-width:760px){main{max-width:920px;margin:auto}.cards{display:grid;grid-template-columns:repeat(3,1fr);gap:12px}.guidance-grid{grid-template-columns:1fr 1fr}.guidance-note{grid-column:1/-1}.demo-modal{align-items:center;justify-content:center}.demo-sheet{max-width:560px;border-radius:24px}}
@media (max-width:700px){.lift-head{grid-template-columns:1fr}.set-grid{grid-template-columns:repeat(2,minmax(0,1fr))}.superset-grid{grid-template-columns:1fr}.superset-callout{align-items:flex-start;flex-direction:column}.set-box b{font-size:20px}.ddp-header{display:none}.ddp-move{grid-template-columns:30px 1fr;gap:4px 8px}.ddp-time{grid-column:2}.ddp-move strong{grid-column:2;text-align:left;justify-self:start}.ddp-complete{grid-template-columns:auto 1fr}.ddp-complete input[data-reps]{grid-column:1/-1}}
@media print{.hero,.tabs,.actions,.btn,.demo-modal{display:none!important}body{background:white;padding:0}.card{box-shadow:none;border:0;margin:0;padding:0}.exercise-title{border:0;padding:0}.exercise-title span{display:none}}