:root{
  --bg:#0d141c; --bg2:#101a25; --card:#16202b; --card2:#1a2738; --line:#22303f;
  --ink:#e8eef4; --muted:#98acbf; --lime:#b6f52b; --lime-ink:#162009; --teal:#39746a;
  --danger:#ff7575; --radius:14px;
}
*{box-sizing:border-box}
html{background:var(--bg);color:var(--ink);font-family:system-ui,-apple-system,sans-serif;font-size:16px}
body{margin:0;padding-bottom:84px}
main{max-width:720px;margin:auto;padding:16px 14px}
h1{font-size:26px;margin:6px 0}
h2{font-size:20px;margin:14px 0 8px}
h3{font-size:16px;margin:12px 0 6px}
p,li{line-height:1.55}
p{margin:8px 0}
a{color:var(--lime)}
button{font:inherit;cursor:pointer;border:1px solid var(--line);background:var(--card2);color:var(--ink);border-radius:12px;padding:12px 16px;min-height:48px}
button.selected{background:var(--lime);color:var(--lime-ink);border-color:var(--lime);font-weight:700}
button.ghost{background:transparent;border-color:transparent;color:var(--muted)}
button.block{width:100%}
button:disabled{opacity:.45}
input,select{font:inherit;width:100%;padding:12px;border:1px solid var(--line);border-radius:12px;background:var(--bg2);color:var(--ink);min-height:48px}
label.field{display:grid;gap:6px;margin:12px 0;color:var(--muted);font-size:14px}
fieldset{border:0;padding:0;margin:16px 0}
legend{color:var(--muted);margin-bottom:8px;font-size:14px}
.row{display:flex;gap:8px;flex-wrap:wrap}
.row>*{flex:1}
.chips{display:flex;gap:8px;flex-wrap:wrap;margin:8px 0}
.chips button{min-height:40px;padding:8px 14px;border-radius:999px;font-size:14px}
.card{background:var(--card);border:1px solid var(--line);border-radius:var(--radius);padding:16px;margin:12px 0}
.muted{color:var(--muted)}
.small{font-size:13px}
.hero{padding:14px 2px 4px}
.hero .tag{color:var(--lime);letter-spacing:2px;font-size:12px;font-weight:700}
.section-btn{display:flex;align-items:center;gap:14px;width:100%;text-align:left;background:var(--card);border:1px solid var(--line);border-radius:var(--radius);padding:16px;margin:8px 0}
.section-btn .num{color:var(--lime);font-weight:800;font-size:18px}
.section-btn strong{font-size:17px}
.section-btn .sub{display:block;color:var(--muted);font-size:13px;margin-top:2px}
.muscle-grid{display:grid;grid-template-columns:repeat(4,1fr);gap:10px;margin:12px 0}
.muscle-grid button{background:var(--card);border:1px solid var(--line);border-radius:12px;padding:8px 4px;min-height:0;display:grid;justify-items:center;gap:4px}
.muscle-grid img{width:64px;height:80px;object-fit:contain;border-radius:8px;background:#10171f}
.muscle-grid span{font-size:12px}
.seg{display:flex;background:var(--card);border:1px solid var(--line);border-radius:12px;overflow:hidden;margin:8px 0}
.seg button{flex:1;border:0;border-radius:0;min-height:44px;background:transparent}
.seg button.selected{background:var(--lime);color:var(--lime-ink)}
.exercise-row{display:flex;gap:12px;align-items:center;width:100%;text-align:left;background:var(--card);border:1px solid var(--line);border-radius:12px;padding:10px;margin:6px 0;min-height:0}
.exercise-row img{width:64px;height:80px;object-fit:contain;background:#10171f;border-radius:10px}
.exercise-row .meta{flex:1}
.exercise-row strong{display:block;font-size:15px}
.exercise-row .sub{color:var(--muted);font-size:13px}
.exercise-row .chev{color:var(--muted);font-size:18px}
.exercise-open{background:var(--card);border:1px solid var(--line);border-radius:12px;padding:14px;margin:6px 0}
.exercise-visual{background:#10171f;border-radius:12px;text-align:center;margin-bottom:12px}
.exercise-visual img{width:100%;max-height:380px;object-fit:contain;border-radius:12px}
details{border-top:1px solid var(--line);margin:8px 0}
summary{cursor:pointer;padding:14px 0;font-weight:600}
aside.warn{border-left:3px solid var(--lime);background:var(--card2);padding:12px 14px;border-radius:0 12px 12px 0;margin:14px 0}
aside.warn h3{margin-top:0}
.step-photo{position:relative}
.step-bar{display:flex;align-items:center;justify-content:space-between;gap:8px;background:rgba(13,20,28,.85);border-radius:0 0 12px 12px;padding:10px;margin-top:-46px;position:relative;z-index:2}
.step-bar .pos{font-weight:700;font-size:14px}
.step-bar button{min-height:40px;padding:8px 12px;font-size:14px}
.bottomnav{position:fixed;left:0;right:0;bottom:0;background:var(--bg2);border-top:1px solid var(--line);display:flex;z-index:50}
.bottomnav button{flex:1;border:0;border-radius:0;background:transparent;color:var(--muted);min-height:62px;font-size:11px;display:grid;gap:2px;justify-items:center;align-content:center}
.bottomnav button .ic{font-size:20px}
.bottomnav button.active{color:var(--lime)}
.timer-dock{position:fixed;left:12px;right:12px;bottom:74px;z-index:60;background:var(--card2);border:1px solid var(--lime);border-radius:16px;padding:12px 14px;box-shadow:0 8px 30px rgba(0,0,0,.5)}
.timer-dock.hidden{display:none}
.timer-dock .big{font-size:34px;font-weight:800;letter-spacing:1px}
.timer-dock .row{align-items:center}
.timer-dock button{min-height:40px;padding:8px 12px;font-size:14px}
.grid2{display:grid;grid-template-columns:1fr 1fr;gap:10px}
.kpi{background:var(--card2);border-radius:12px;padding:12px;text-align:center}
.kpi .v{font-size:22px;font-weight:800;color:var(--lime)}
.kpi .l{font-size:12px;color:var(--muted)}
.day-row{display:flex;gap:8px;align-items:flex-start;background:var(--card);border:1px solid var(--line);border-radius:12px;padding:12px;margin:6px 0}
.day-row .dow{font-weight:800;color:var(--lime);width:44px;flex:none}
.day-row.rest .dow{color:var(--muted)}
.grocery-cat{margin:10px 0}
.grocery-item{display:flex;gap:10px;align-items:center;padding:8px 0;border-bottom:1px solid var(--line)}
.grocery-item input{width:22px;min-height:22px}
.grocery-item.done span{text-decoration:line-through;color:var(--muted)}
.toast{position:fixed;top:14px;left:50%;transform:translateX(-50%);background:var(--lime);color:var(--lime-ink);font-weight:700;padding:10px 18px;border-radius:999px;z-index:100;font-size:14px}
.hidden{display:none}
img.photo-preview{max-width:100%;border-radius:12px;margin:8px 0}
.footer-note{color:var(--muted);font-size:12px;margin:22px 0 8px;text-align:center}
canvas.chart{width:100%;background:var(--bg2);border-radius:12px}
.share-card{background:var(--card2);border-radius:12px;padding:14px;text-align:center}
.warmup-step{display:flex;gap:10px;align-items:center;padding:10px 0;border-bottom:1px solid var(--line)}
.warmup-step .t{width:52px;flex:none;color:var(--lime);font-weight:700}
.warmup-step.active-step{background:var(--card2);border-radius:10px;padding:10px}