[hidden]{display:none!important}
:root{
  --bg:#f5f6f8;--card:#fff;--ink:#111827;--muted:#6b7280;--line:#e5e7eb;--soft:#f3f4f6;
  --ok:#15803d;--okbg:#f0fdf4;--warn:#b45309;--warnbg:#fffbeb;--bad:#b91c1c;--badbg:#fef2f2;
  --radius:18px;--shadow:0 6px 24px rgba(17,24,39,.07);--safeBottom:env(safe-area-inset-bottom);
}
*{box-sizing:border-box} html,body{margin:0;background:var(--bg);color:var(--ink);font-family:-apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif}body{min-height:100dvh}
button,input,textarea,select{font:inherit}button{cursor:pointer;-webkit-tap-highlight-color:transparent}.app-shell{width:min(100%,560px);margin:auto;min-height:100dvh;padding-bottom:calc(82px + var(--safeBottom))}
.topbar{position:sticky;top:0;z-index:30;display:flex;align-items:center;justify-content:space-between;padding:calc(10px + env(safe-area-inset-top)) 16px 10px;background:rgba(245,246,248,.94);backdrop-filter:blur(18px);border-bottom:1px solid rgba(229,231,235,.8)}
.brand{font-weight:900;letter-spacing:-.03em}.top-sub{font-size:11px;color:var(--muted);margin-top:2px}.sync-pill{border:1px solid var(--line);background:#fff;border-radius:999px;padding:8px 11px;font-size:12px;color:var(--muted)}
main{padding:16px}.hero{background:linear-gradient(150deg,#111827,#374151);color:#fff;border-radius:24px;padding:22px;box-shadow:var(--shadow)}.eyebrow{font-size:13px;opacity:.7}.hero h1{font-size:34px;margin:7px 0 4px;line-height:1}.hero .sub{opacity:.8;margin-bottom:15px}.hero-grid{display:grid;grid-template-columns:1fr 1fr;gap:9px;margin:12px 0}.hero-stat{background:rgba(255,255,255,.09);border:1px solid rgba(255,255,255,.1);border-radius:14px;padding:10px}.hero-stat b{display:block;font-size:19px;font-variant-numeric:tabular-nums}
.primary,.secondary,.danger,.ghost{min-height:50px;border-radius:14px;font-weight:800;border:1px solid var(--line);padding:0 15px}.primary{background:#111827;color:white;border-color:#111827}.hero .primary{width:100%;background:#fff;color:#111827;border:0}.secondary{background:#fff;color:#111827}.danger{background:var(--badbg);color:var(--bad);border-color:#fecaca}.ghost{background:transparent;color:var(--muted)}.wide{width:100%}.button-row{display:flex;gap:8px;flex-wrap:wrap}.button-row>*{flex:1 1 120px}
.section-title{margin:22px 2px 10px;color:var(--muted);font-size:13px;font-weight:800}.card{background:var(--card);border:1px solid var(--line);border-radius:var(--radius);padding:16px;box-shadow:0 2px 12px rgba(17,24,39,.03)}.card+.card{margin-top:10px}.row{display:flex;align-items:center;justify-content:space-between;gap:12px}.muted{color:var(--muted)}.small{font-size:12px}.strong{font-weight:900}.badge{display:inline-flex;align-items:center;gap:4px;border:1px solid var(--line);border-radius:999px;padding:6px 9px;font-size:12px;background:#fff}.ok{color:var(--ok)}.warn{color:var(--warn)}.bad{color:var(--bad)}
.week-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:8px}.week-box{text-align:center;border:1px solid var(--line);border-radius:14px;padding:10px;background:var(--soft)}.week-box.done{background:var(--okbg);color:var(--ok);font-weight:900}
.bottom-nav{position:fixed;bottom:0;left:50%;transform:translateX(-50%);z-index:40;width:min(100%,560px);display:grid;grid-template-columns:repeat(4,1fr);padding:7px 8px calc(7px + var(--safeBottom));background:rgba(255,255,255,.96);backdrop-filter:blur(18px);border-top:1px solid var(--line)}.bottom-nav button{border:0;background:transparent;border-radius:13px;min-height:55px;color:var(--muted)}.bottom-nav button.active{background:var(--soft);color:var(--ink);font-weight:800}.bottom-nav span{display:block;font-size:20px;line-height:1.1}.bottom-nav small{display:block;margin-top:3px;font-size:11px}
.page-head{display:flex;align-items:center;gap:8px;margin-bottom:14px}.back{width:44px;height:44px;border:0;background:transparent;border-radius:12px;font-size:24px}.page-title{flex:1}.page-title h2{margin:0;font-size:20px}.page-title p{margin:3px 0 0;color:var(--muted);font-size:12px}.timer-text{font-variant-numeric:tabular-nums;font-weight:900}
.exercise-card{display:grid;grid-template-columns:34px 1fr 26px;gap:10px;align-items:center;background:#fff;border:1px solid var(--line);border-radius:16px;padding:13px;margin-bottom:9px;min-height:76px}.exercise-card.completed{background:var(--okbg);border-color:#bbf7d0}.exercise-card.skipped{opacity:.55}.status-dot{width:30px;height:30px;border:2px solid #d1d5db;border-radius:50%;display:grid;place-items:center;font-weight:900}.completed .status-dot{background:#dcfce7;border-color:#86efac;color:var(--ok)}.exercise-name{font-weight:900}.exercise-meta{color:var(--muted);font-size:12px;line-height:1.45;margin-top:4px}.chev{font-size:22px;color:#9ca3af}.mini-actions{display:flex;gap:7px;margin:10px 0 14px}.mini-actions button{min-height:42px;border-radius:12px;border:1px solid var(--line);background:#fff;padding:0 12px;font-weight:700}
.previous{background:var(--soft);border-radius:16px;padding:14px;margin-bottom:16px}.prev-sets{display:flex;gap:7px;flex-wrap:wrap;margin-top:8px}.prev-set{padding:7px 9px;border:1px solid var(--line);background:white;border-radius:999px;font-size:12px}
.set-tabs{display:flex;gap:7px;overflow-x:auto;margin:0 0 15px;padding-bottom:4px}.set-tab{min-width:70px;min-height:42px;border-radius:12px;border:1px solid var(--line);background:white;font-weight:800}.set-tab.active{background:#111827;color:#fff}.set-tab.done{color:var(--ok);border-color:#86efac}.field{margin:0 0 18px}.label{font-weight:900;margin-bottom:8px}.stepper{display:grid;grid-template-columns:78px 1fr 78px;gap:8px}.stepper button,.number-input{min-height:56px;border-radius:14px;border:1px solid var(--line);background:white}.stepper button{font-weight:900}.number-input{text-align:center;font-size:23px;font-weight:900;width:100%}.rir-grid{display:grid;grid-template-columns:repeat(4,1fr);gap:8px}.rir-grid button{min-height:49px;border:1px solid var(--line);background:white;border-radius:13px;font-weight:900}.rir-grid button.active{background:#111827;color:white}textarea,input[type=text],input[type=url],input[type=password],input[type=number],select{width:100%;border:1px solid var(--line);border-radius:13px;background:white;padding:12px;min-height:46px}textarea{min-height:84px;resize:vertical}.help{font-size:11px;color:var(--muted);line-height:1.5;margin-top:6px}
.rest-dock{position:fixed;left:50%;transform:translateX(-50%);bottom:calc(76px + var(--safeBottom));z-index:50;width:min(calc(100% - 22px),538px);background:#111827;color:#fff;border-radius:20px;padding:13px 15px;box-shadow:0 18px 50px rgba(17,24,39,.3);display:flex;align-items:center;justify-content:space-between;gap:10px}.rest-label{font-size:11px;opacity:.75}.rest-time{font-size:27px;font-weight:900;font-variant-numeric:tabular-nums}.rest-buttons{display:flex;gap:6px}.rest-buttons button{min-height:40px;border:1px solid rgba(255,255,255,.18);background:rgba(255,255,255,.09);color:#fff;border-radius:11px;padding:0 10px}
.history-item{padding:13px 0;border-bottom:1px solid var(--line)}.history-item:last-child{border-bottom:0}.session-meta{display:flex;gap:8px;flex-wrap:wrap;margin-top:6px;font-size:12px;color:var(--muted)}.menu-row{display:grid;grid-template-columns:1fr auto;gap:8px;align-items:center;padding:12px 0;border-bottom:1px solid var(--line)}.menu-row:last-child{border-bottom:0}.order-btns{display:flex;gap:4px}.order-btns button{width:36px;height:36px;border:1px solid var(--line);background:var(--soft);border-radius:10px}
.toggle-row{display:flex;align-items:center;justify-content:space-between;gap:12px;padding:12px 0;border-bottom:1px solid var(--line)}.toggle-row:last-child{border-bottom:0}.switch{position:relative;width:48px;height:29px}.switch input{display:none}.switch i{position:absolute;inset:0;border-radius:999px;background:#d1d5db;transition:.15s}.switch i:before{content:"";position:absolute;width:23px;height:23px;left:3px;top:3px;border-radius:50%;background:#fff;box-shadow:0 1px 4px rgba(0,0,0,.2);transition:.15s}.switch input:checked+i{background:#111827}.switch input:checked+i:before{transform:translateX(19px)}
.toast{position:fixed;z-index:100;top:calc(74px + env(safe-area-inset-top));left:50%;transform:translateX(-50%);width:min(calc(100% - 28px),520px);background:#111827;color:#fff;padding:13px 15px;border-radius:14px;box-shadow:var(--shadow);font-size:13px}.modal-backdrop{position:fixed;inset:0;z-index:80;background:rgba(17,24,39,.45);display:flex;align-items:flex-end;justify-content:center}.modal{width:min(100%,560px);max-height:88dvh;overflow:auto;background:var(--bg);border-radius:24px 24px 0 0;padding:18px 16px calc(18px + var(--safeBottom));box-shadow:0 -20px 70px rgba(0,0,0,.18)}.modal h3{margin:2px 0 14px}.modal .card{box-shadow:none}.modal-actions{display:flex;gap:8px;margin-top:16px}.modal-actions>*{flex:1}
.health-card{background:linear-gradient(145deg,#fff,#f8fafc)}.metric-big{font-size:28px;font-weight:900;letter-spacing:-.03em}.metric-sub{font-size:12px;color:var(--muted)}.form-grid{display:grid;gap:12px}.divider{height:1px;background:var(--line);margin:14px 0}.empty{text-align:center;padding:28px 12px;color:var(--muted)}
@media(min-width:720px){main{padding:22px}.hero{padding:26px}.app-shell{box-shadow:0 0 0 1px var(--line)}}
.exercise-picker-tools{position:sticky;top:-18px;z-index:4;background:var(--bg);padding:2px 0 12px;border-bottom:1px solid var(--line);margin-bottom:10px}
.picker-filter-grid{display:grid;grid-template-columns:1fr 1fr;gap:8px;margin-top:8px}.picker-filter-grid label{font-size:11px;color:var(--muted);font-weight:800}.picker-filter-grid select{margin-top:5px}
.exercise-picker-results{display:grid;gap:8px;margin-top:10px}.exercise-picker-item{width:100%;border:1px solid var(--line);background:#fff;border-radius:14px;padding:12px;text-align:left;display:flex;align-items:flex-start;justify-content:space-between;gap:10px;min-height:68px}.exercise-picker-item:active{background:var(--soft)}
.exercise-picker-main{display:block;min-width:0}.exercise-picker-main b{display:block;font-size:14px;line-height:1.35}.exercise-picker-main small{display:block;color:var(--muted);margin-top:4px;line-height:1.35}.exercise-picker-tags{display:flex;flex-wrap:wrap;justify-content:flex-end;gap:4px;max-width:46%}.exercise-picker-tags i{font-style:normal;font-size:10px;white-space:nowrap;padding:4px 6px;border-radius:999px;background:var(--soft);color:var(--muted);border:1px solid var(--line)}.exercise-picker-tags i.recommended{background:var(--okbg);color:var(--ok);border-color:#bbf7d0}
@media(max-width:390px){.exercise-picker-item{display:block}.exercise-picker-tags{max-width:none;justify-content:flex-start;margin-top:8px}}

.training-guidance{margin:12px 0;padding:11px 12px;border:1px solid var(--line);border-radius:14px;background:#fff}.training-note{font-size:12px;color:var(--muted);line-height:1.55}.drop-guidance{margin-top:7px;font-size:12px;line-height:1.55;color:var(--muted)}.drop-guidance.active{font-size:13px;color:var(--ink);font-weight:700}