:root{
  --ink:#16213a; --ink-2:#4a5672; --paper:#f5f6f2; --surface:#ffffff; --line:#d9ddd4;
  --red:#c8202f; --blue:#1f4fc4; --yellow:#e9a800; --green:#23784a; --grey:#8a93a6; --purple:#6b3fb5; --teal:#0f7f86;
  --accent:var(--blue); --on-accent:#fff;
  --display:"Barlow Condensed","Arial Narrow","Roboto Condensed",sans-serif;
  --body:"Source Sans 3","Segoe UI",system-ui,-apple-system,sans-serif;
  --r-sm:6px; --r-md:12px;
}
@media (prefers-color-scheme:dark){
  :root:not([data-theme="light"]){--ink:#e8ebf2;--ink-2:#a9b1c4;--paper:#0f1626;--surface:#172036;--line:#2a3550;--red:#ef4a57;--blue:#5b86f0;--yellow:#f2be2f;--green:#3fae72;--grey:#7c869b;--purple:#9a74e0;--teal:#2fb3ba;--on-accent:#0f1626}
}
:root[data-theme="dark"]{--ink:#e8ebf2;--ink-2:#a9b1c4;--paper:#0f1626;--surface:#172036;--line:#2a3550;--red:#ef4a57;--blue:#5b86f0;--yellow:#f2be2f;--green:#3fae72;--grey:#7c869b;--purple:#9a74e0;--teal:#2fb3ba;--on-accent:#0f1626}

*,*::before,*::after{box-sizing:border-box}
:root{padding-top:env(safe-area-inset-top,0px);padding-bottom:env(safe-area-inset-bottom,0px)}
html{scroll-padding-top:env(safe-area-inset-top,0px)}
body{margin:0;background:var(--paper);color:var(--ink);font:400 1.0625rem/1.6 var(--body);-webkit-font-smoothing:antialiased}
img{max-width:100%}
a{color:var(--blue);text-underline-offset:3px}
a:hover{text-decoration-thickness:2px}
:focus-visible{outline:3px solid var(--yellow);outline-offset:2px}
h1,h2,h3{font-family:var(--display);line-height:1.05;letter-spacing:-.01em;margin:0 0 .5em}
h1{font-size:clamp(2.6rem,6vw,4.4rem);font-weight:800}
h2{font-size:clamp(1.8rem,3.4vw,2.4rem);font-weight:700;margin-top:1.6em}
h3{font-size:1.45rem;font-weight:700}
p{margin:0 0 1em}
.wrap{max-width:1120px;margin:0 auto;padding:0 20px}
.prose{max-width:68ch}
.muted{color:var(--ink-2)}
.small{font-size:.92rem}

/* header */
.site-head{background:var(--surface);border-bottom:1px solid var(--line);position:sticky;top:env(safe-area-inset-top,0px);z-index:20}
.site-head .wrap{display:flex;align-items:center;gap:20px;min-height:64px;flex-wrap:wrap}
.brand{font:800 1.7rem/1 var(--display);color:var(--ink);text-decoration:none;display:flex;align-items:center;gap:8px}
.brand-mark{display:inline-flex;gap:2px}
.brand-mark i{width:6px;height:22px;border-radius:2px;display:block}
.brand-mark i:nth-child(1){background:var(--red)}.brand-mark i:nth-child(2){background:var(--blue);height:26px;margin-top:-2px}.brand-mark i:nth-child(3){background:var(--yellow)}.brand-mark i:nth-child(4){background:var(--green)}
.nav{display:flex;gap:4px;flex-wrap:wrap;margin-left:auto;align-items:center}
.nav a{color:var(--ink);text-decoration:none;padding:8px 10px;border-radius:var(--r-sm);font-weight:600}
.nav a:hover,.nav a[aria-current="page"]{background:var(--paper)}
.nav .btn{margin-left:6px}
.menu-btn{display:none;margin-left:auto;background:none;border:1px solid var(--line);border-radius:var(--r-sm);padding:8px 12px;color:var(--ink);font:600 1rem var(--body)}
@media (max-width:860px){
  .menu-btn{display:block}
  .nav{display:none;width:100%;flex-direction:column;align-items:stretch;padding-bottom:12px}
  .nav.open{display:flex}
  .nav .btn{margin:6px 0 0}
}

/* buttons */
.btn{display:inline-flex;align-items:center;justify-content:center;gap:8px;border:2px solid var(--ink);background:var(--ink);color:var(--paper);font:700 1rem var(--body);padding:10px 18px;border-radius:var(--r-sm);text-decoration:none;cursor:pointer}
.btn:hover{filter:brightness(1.15)}
.btn.ghost{background:transparent;color:var(--ink)}
.btn.blue{background:var(--blue);border-color:var(--blue);color:var(--on-accent)}
.btn.sm{padding:6px 12px;font-size:.92rem}
.btn:disabled{opacity:.5;cursor:not-allowed}

/* hero */
.hero{padding:56px 0 40px}
.hero .wrap{display:grid;grid-template-columns:1.05fr 1fr;gap:48px;align-items:center}
@media (max-width:900px){.hero .wrap{grid-template-columns:1fr}}
.hero p.lead{font-size:1.2rem;color:var(--ink-2);max-width:46ch}
.hero .ctas{display:flex;gap:12px;flex-wrap:wrap;margin-top:24px}

/* week strip (signature element) */
.week{background:var(--surface);border:1px solid var(--line);border-radius:var(--r-md);padding:18px}
.week-head{display:flex;justify-content:space-between;align-items:baseline;margin-bottom:12px;gap:10px;flex-wrap:wrap}
.week-head strong{font:700 1.3rem var(--display)}
.days{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:6px}
.day{border-radius:var(--r-sm);padding:8px 6px 10px;background:var(--paper);border-top:6px solid var(--c,var(--grey));min-height:92px;display:flex;flex-direction:column;gap:4px;transition:transform .35s ease}
.day .dname{font-size:.8rem;color:var(--ink-2);font-weight:600}
.day .dnum{font:700 1.25rem var(--display)}
.day .dtitle{font-size:.82rem;font-weight:700;line-height:1.2;word-break:break-word}
.day.today{outline:2px solid var(--ink);outline-offset:1px}
.day.done{opacity:.55}
.day.done .dtitle::after{content:" ✓"}
.day.skipped .dtitle{text-decoration:line-through;color:var(--ink-2)}
.day.shifted{animation:slide .45s ease}
@keyframes slide{from{transform:translateX(-40%);opacity:.3}to{transform:none;opacity:1}}
@media (prefers-reduced-motion:reduce){.day.shifted{animation:none}.day{transition:none}}
@media (max-width:560px){.days{grid-template-columns:repeat(4,minmax(0,1fr))}}
.t-push{--c:var(--red)}.t-pull{--c:var(--blue)}.t-legs{--c:var(--yellow)}.t-lower{--c:var(--yellow)}.t-upper{--c:var(--purple)}.t-full{--c:var(--green)}.t-arms{--c:var(--teal)}.t-cardio{--c:var(--teal)}.t-hybrid{--c:var(--green)}.t-rest{--c:var(--grey)}
.legend{display:flex;flex-wrap:wrap;gap:12px;font-size:.85rem;color:var(--ink-2);margin-top:12px}
.legend span::before{content:"";display:inline-block;width:10px;height:10px;border-radius:2px;background:var(--c);margin-right:6px;vertical-align:-1px}

/* sections & lists */
.section{padding:48px 0;border-top:1px solid var(--line)}
.grid{display:grid;gap:16px;grid-template-columns:repeat(auto-fill,minmax(260px,1fr))}
.tile{display:block;background:var(--surface);border:1px solid var(--line);border-left:6px solid var(--c,var(--ink));border-radius:var(--r-sm);padding:16px 18px;color:var(--ink);text-decoration:none}
.tile:hover{border-color:var(--ink)}
.tile h3{margin:0 0 .25em}
.tile p{margin:0;color:var(--ink-2);font-size:.97rem}
.tile .meta{display:flex;gap:12px;margin-top:10px;font-size:.88rem;font-weight:600;color:var(--ink)}
.crumbs{font-size:.9rem;color:var(--ink-2);margin:24px 0 8px}
.crumbs a{color:var(--ink-2)}
.page-head{padding:8px 0 24px}
.facts{display:flex;flex-wrap:wrap;gap:8px 24px;margin:12px 0 0;padding:0;list-style:none;font-weight:600}
.facts li span{display:block;font-weight:400;font-size:.85rem;color:var(--ink-2)}
.two-col{display:grid;grid-template-columns:2fr 1fr;gap:40px}
@media (max-width:860px){.two-col{grid-template-columns:1fr}}
.aside-box{background:var(--surface);border:1px solid var(--line);border-radius:var(--r-md);padding:20px;align-self:start;position:sticky;top:84px}
ul.clean{padding-left:1.2em;margin:0 0 1em}
ul.clean li{margin:.25em 0}

/* workout day tables */
.dayplan{background:var(--surface);border:1px solid var(--line);border-top:6px solid var(--c,var(--grey));border-radius:var(--r-sm);margin:0 0 16px;overflow:hidden}
.dayplan h3{padding:14px 16px 0;margin:0}
.dayplan p{padding:8px 16px 14px;margin:0;color:var(--ink-2)}
.table-scroll{overflow-x:auto}
table{width:100%;border-collapse:collapse;font-size:.97rem}
th,td{text-align:left;padding:9px 16px;border-top:1px solid var(--line);vertical-align:top}
th{font-weight:700;color:var(--ink-2);font-size:.88rem}
td.num,th.num{text-align:right;font-variant-numeric:tabular-nums;white-space:nowrap}

/* foods */
.toolbar{display:flex;gap:10px;flex-wrap:wrap;margin:16px 0}
input,select{font:inherit;color:var(--ink);background:var(--surface);border:1px solid var(--line);border-radius:var(--r-sm);padding:10px 12px;min-width:0}
input:focus,select:focus{border-color:var(--blue);outline:none;box-shadow:0 0 0 3px color-mix(in srgb,var(--blue) 25%,transparent)}
label{font-weight:600;font-size:.95rem;display:block;margin-bottom:4px}
.field{margin-bottom:14px}
.row{display:grid;grid-template-columns:repeat(auto-fit,minmax(140px,1fr));gap:12px}
.cat-row td{background:var(--paper);font:700 1.1rem var(--display);padding-top:16px}

/* calculator results */
.result{display:grid;grid-template-columns:repeat(auto-fit,minmax(140px,1fr));gap:10px;margin-top:16px}
.stat{background:var(--paper);border-radius:var(--r-sm);padding:12px}
.stat b{display:block;font:800 1.9rem/1.1 var(--display)}
.stat span{font-size:.88rem;color:var(--ink-2)}

/* footer */
.site-foot{border-top:1px solid var(--line);margin-top:64px;padding:32px 0 48px;font-size:.95rem;color:var(--ink-2)}
.site-foot .cols{display:grid;grid-template-columns:repeat(auto-fit,minmax(180px,1fr));gap:24px}
.site-foot h4{font:700 1.15rem var(--display);color:var(--ink);margin:0 0 8px}
.site-foot a{color:var(--ink-2);display:block;padding:2px 0;text-decoration:none}
.site-foot a:hover{color:var(--ink);text-decoration:underline}
.disclaimer{margin-top:24px;font-size:.88rem}

/* app */
.app-shell{max-width:980px;margin:0 auto;padding:24px 20px 64px}
.card{background:var(--surface);border:1px solid var(--line);border-radius:var(--r-md);padding:22px;margin-bottom:18px}
.auth{max-width:420px;margin:40px auto}
.tabs{display:flex;gap:4px;border-bottom:2px solid var(--line);margin-bottom:20px;overflow-x:auto}
.tabs button{background:none;border:0;border-bottom:3px solid transparent;margin-bottom:-2px;padding:10px 14px;font:700 1rem var(--body);color:var(--ink-2);cursor:pointer;white-space:nowrap}
.tabs button[aria-selected="true"]{color:var(--ink);border-bottom-color:var(--ink)}
.choices{display:grid;gap:10px;grid-template-columns:repeat(auto-fill,minmax(220px,1fr))}
.choice{text-align:left;background:var(--surface);border:2px solid var(--line);border-radius:var(--r-sm);padding:14px;cursor:pointer;font:inherit;color:var(--ink)}
.choice strong{display:block;font:700 1.2rem var(--display)}
.choice span{font-size:.92rem;color:var(--ink-2)}
.choice:hover{border-color:var(--ink-2)}
.choice[aria-pressed="true"]{border-color:var(--blue);background:color-mix(in srgb,var(--blue) 8%,var(--surface))}
.ex-list{list-style:none;padding:0;margin:0}
.ex-list li{display:flex;gap:12px;align-items:center;padding:10px 0;border-top:1px solid var(--line)}
.ex-list input{width:20px;height:20px;accent-color:var(--green)}
.ex-list .sets{margin-left:auto;font-variant-numeric:tabular-nums;color:var(--ink-2);white-space:nowrap}
.actions{display:flex;gap:10px;flex-wrap:wrap;margin-top:16px}
.notice{background:color-mix(in srgb,var(--yellow) 18%,var(--surface));border:1px solid color-mix(in srgb,var(--yellow) 50%,var(--line));border-radius:var(--r-sm);padding:12px 14px;font-size:.95rem;margin-bottom:16px}
.error{color:var(--red);font-weight:600;min-height:1.4em}
.bar{height:10px;background:var(--paper);border-radius:5px;overflow:hidden;margin:4px 0 10px}
.bar i{display:block;height:100%;background:var(--c,var(--blue))}
.hidden{display:none!important}
.steps-dots{display:flex;gap:6px;margin-bottom:16px}
.steps-dots i{flex:1;height:5px;border-radius:3px;background:var(--line)}
.steps-dots i.on{background:var(--ink)}
.ad-slot{margin:24px 0}