:root{--bg:#f5f7fa;--card:#fff;--text:#17191d;--muted:#6c7480;--line:#e1e5eb;--accent:#315efb;--accent2:#eaf0ff;--good:#1e9b63;--warn:#e19a22}
*{box-sizing:border-box}body{margin:0;font-family:Inter,ui-sans-serif,system-ui,-apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif;background:var(--bg);color:var(--text)}a{color:inherit}
.topbar{position:sticky;top:0;z-index:30;display:flex;justify-content:space-between;align-items:center;padding:14px 22px;background:rgba(245,247,250,.92);backdrop-filter:blur(16px);border-bottom:1px solid var(--line)}
.brand{font-weight:850;text-decoration:none;letter-spacing:-.03em}.version{font-size:.68rem;color:var(--muted);background:#e8ebf0;padding:3px 7px;border-radius:999px;margin-left:5px;vertical-align:middle}
nav{display:flex;gap:16px;align-items:center;flex-wrap:wrap}nav a{text-decoration:none;color:var(--muted);font-weight:650;font-size:.92rem}.link-button{border:0;background:none;color:var(--muted);font:inherit;font-weight:650;cursor:pointer}
.container{max-width:1040px;margin:auto;padding:32px 20px 64px}.eyebrow{font-size:.72rem;font-weight:850;letter-spacing:.14em;color:var(--muted)}
.hero,.current,.panel,.card,.record,.exercise,.timer-panel,.login-card,.guide-card,.guide-summary{background:var(--card);border:1px solid var(--line);border-radius:20px;box-shadow:0 12px 35px rgba(20,30,50,.055)}
.hero{display:flex;justify-content:space-between;align-items:center;padding:26px}.hero h1{font-size:3rem;margin:.35rem 0 0;letter-spacing:-.05em}.hero h1 span{font-size:1.2rem;color:var(--muted)}.hero p,.muted{color:var(--muted)}
.ring{--p:0;width:96px;height:96px;border-radius:50%;display:grid;place-items:center;background:conic-gradient(var(--accent) calc(var(--p)*1%),var(--line) 0);position:relative}.ring:after{content:"";position:absolute;width:72px;height:72px;border-radius:50%;background:var(--card)}.ring span{position:relative;z-index:1;font-weight:850}
.current{margin-top:18px;padding:28px}.current h2{font-size:2rem;margin:.35rem 0}.current p{color:var(--muted);margin-bottom:24px}
.primary{display:inline-block;border:0;background:var(--accent);color:#fff;text-decoration:none;padding:13px 18px;border-radius:13px;font-weight:800;cursor:pointer}
h1{font-size:2.5rem;letter-spacing:-.045em;margin-bottom:.25rem}h2{margin-top:32px}.back{display:inline-block;margin-bottom:22px;color:var(--muted);text-decoration:none}
.guide-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:14px}.guide-card{padding:20px;text-decoration:none;display:grid;gap:7px;transition:.18s}.guide-card:hover{transform:translateY(-2px);border-color:#c8d3ff}.guide-card>span{color:var(--accent);font-weight:850}.guide-card small{color:var(--muted)}
.week-grid,.record-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:14px}.card,.record{padding:18px}.dots{display:flex;gap:7px;margin:14px 0}.dots span{width:14px;height:14px;border-radius:50%;background:var(--line)}.dots .done{background:var(--accent)}.card small,.record small{color:var(--muted)}.record{display:grid;gap:5px}.record strong{font-size:2rem}
.workout-title{display:flex;justify-content:space-between;align-items:end;gap:20px}.session-progress{text-align:right;display:grid}.session-progress strong{font-size:1.4rem}.session-progress span{font-size:.78rem;color:var(--muted)}.progress-track{height:8px;background:var(--line);border-radius:99px;overflow:hidden;margin:16px 0 20px}.progress-track span{display:block;height:100%;background:var(--accent);transition:.2s}
.timer-panel{display:flex;justify-content:space-between;align-items:center;padding:16px 18px;margin:18px 0;gap:14px}.sticky-timer{position:sticky;top:64px;z-index:20}#timer{font-size:2rem;font-weight:850;margin-top:2px}.timer-actions,.timer-presets{display:flex;gap:7px;flex-wrap:wrap}.timer-actions button,.timer-presets button{border:1px solid var(--line);background:#fff;border-radius:10px;padding:9px 11px;cursor:pointer}.timer-presets button{background:var(--accent2);border-color:#d5dfff;color:#234acb;font-weight:750}.timer-done .timer-panel{outline:3px solid var(--good)}
.session-guide-links{display:grid;grid-template-columns:repeat(3,1fr);gap:10px;margin:15px 0 22px}.session-guide-links a{text-decoration:none;background:#fff;border:1px solid var(--line);padding:12px;border-radius:12px;text-align:center;font-weight:750;color:#3c4655}
.workout-form{display:grid;gap:18px}.panel{padding:22px}.section-help{color:var(--muted);margin-top:-6px}.metrics{display:grid;grid-template-columns:repeat(4,1fr);gap:12px}.metrics.two{grid-template-columns:repeat(2,1fr)}
label{display:grid;gap:7px;font-weight:700;color:var(--muted)}input,select,textarea{width:100%;border:1px solid var(--line);border-radius:12px;background:#fff;padding:12px;font:inherit;color:var(--text)}
.exercise{margin:11px 0;overflow:hidden}.exercise-toggle{width:100%;border:0;background:#fff;padding:16px;display:flex;justify-content:space-between;align-items:center;text-align:left;cursor:pointer}.exercise-toggle>span:first-child{display:grid;gap:4px}.exercise-toggle small{color:var(--muted);font-weight:500}.exercise-status{color:var(--muted);font-size:.82rem}.exercise-body{padding:0 16px 16px}.exercise.collapsed .exercise-body{display:none}.exercise.completed{border-color:#b7dfce;background:#f3fbf7}.exercise.completed .exercise-toggle{background:#f3fbf7}
.sets{display:grid;grid-template-columns:repeat(4,1fr);gap:10px}.stepper{display:grid;grid-template-columns:34px 1fr 34px;border:1px solid var(--line);border-radius:12px;overflow:hidden}.stepper input{border:0;border-radius:0;text-align:center;padding:10px 2px}.stepper button{border:0;background:#f4f6f8;font-size:1.1rem;cursor:pointer}.complete-exercise{margin-top:13px;border:0;background:#edf8f3;color:#13744b;border-radius:10px;padding:9px 12px;font-weight:750;cursor:pointer}
.save{width:100%;font-size:1rem}.table-wrap{overflow:auto;background:var(--card);border:1px solid var(--line);border-radius:18px}table{width:100%;border-collapse:collapse}th,td{text-align:left;padding:14px;border-bottom:1px solid var(--line);white-space:nowrap}th{font-size:.8rem;color:var(--muted)}
.login-card{max-width:460px;margin:80px auto;padding:28px}.login-form{display:grid;gap:16px;margin-top:20px}.alert{background:#fff0f0;color:#a12a2a;border:1px solid #f0caca;border-radius:10px;padding:12px;margin-top:14px}
.guide-summary{display:grid;grid-template-columns:repeat(4,1fr);gap:0;margin:22px 0;padding:18px}.guide-summary div{display:grid;gap:4px;padding:4px 16px;border-right:1px solid var(--line)}.guide-summary div:last-child{border:0}.guide-summary strong{font-size:1.35rem}.guide-summary span{font-size:.82rem;color:var(--muted)}
.article-layout{display:grid;grid-template-columns:minmax(0,1fr) 390px;gap:28px;align-items:start}.article{background:#fff;border:1px solid var(--line);border-radius:20px;padding:26px;line-height:1.65}.article h2{margin-top:26px}.article h2:first-child{margin-top:0}.callout{background:var(--accent2);border-left:4px solid var(--accent);padding:16px;border-radius:12px;margin:24px 0}.callout p{margin-bottom:0}.source-pages{display:grid;gap:16px;position:sticky;top:82px}.source-pages img{width:100%;border-radius:14px;border:1px solid var(--line);box-shadow:0 10px 30px rgba(0,0,0,.07)}.exercise-list{padding:0;list-style:none;display:grid;gap:8px}.exercise-list li{display:flex;justify-content:space-between;gap:15px;border-bottom:1px solid var(--line);padding:10px 0}.exercise-list span{color:var(--muted);white-space:nowrap}
@media(max-width:850px){.article-layout{grid-template-columns:1fr}.source-pages{position:static;grid-template-columns:1fr 1fr}.guide-summary{grid-template-columns:1fr 1fr}.guide-summary div:nth-child(2){border-right:0}.guide-summary div{border-bottom:1px solid var(--line)}}
@media(max-width:760px){.week-grid,.record-grid,.guide-grid{grid-template-columns:1fr 1fr}.metrics,.sets{grid-template-columns:1fr 1fr}.timer-panel{align-items:flex-start;flex-wrap:wrap}.session-guide-links{grid-template-columns:1fr}.topbar nav a:nth-child(n+2){display:none}}
@media(max-width:480px){.container{padding:22px 13px 50px}.topbar{padding:13px}.week-grid,.record-grid,.guide-grid,.metrics,.metrics.two{grid-template-columns:1fr}.hero{padding:20px}.ring{width:78px;height:78px}.ring:after{width:58px;height:58px}.workout-title{align-items:flex-start}.session-progress{display:none}.sticky-timer{top:54px}.timer-presets{order:3;width:100%}.sets{grid-template-columns:1fr 1fr}.source-pages{grid-template-columns:1fr}.guide-summary{grid-template-columns:1fr}.guide-summary div{border-right:0}.exercise-list li{align-items:flex-start}}