:root{color-scheme:dark;--paper:#121315;--surface:#1a1c1f;--raised:#202225;--field:#151719;--ink:#e7e7e9;--muted:#a2a4aa;--line:#303236;--accent:#dedee1;--danger:#dedee1;--r:16px;--glow:0 0 24px #e7e7e908}
*{box-sizing:border-box}body{margin:0;background:var(--paper);color:var(--ink);font:15px/1.5 -apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif}button,input,select,textarea{font:inherit}button,a,input,select,textarea,summary{-webkit-tap-highlight-color:transparent}a{color:inherit}
button{display:inline-flex;align-items:center;justify-content:center;gap:8px;min-height:44px;padding:10px 16px;border:1px solid transparent;border-radius:10px;background:var(--accent);color:#202124;font-size:14px;font-weight:600;cursor:pointer}button:hover{background:#eeeef0}button:disabled{opacity:.45;cursor:default}button.secondary,button.quiet{background:transparent;border-color:var(--line);color:var(--ink)}button.secondary:hover,button.quiet:hover{background:var(--raised)}button.quiet{border-color:transparent}:is(button,a,input,select,textarea,summary):focus-visible{outline:2px solid var(--accent);outline-offset:4px}
.icon{display:inline-block;flex:0 0 auto;width:20px;height:20px;fill:none;stroke:currentColor;stroke-width:1.7;stroke-linecap:round;stroke-linejoin:round;vertical-align:middle}.icon-sprite{position:absolute;width:0;height:0;overflow:hidden;pointer-events:none}.icon-button{width:44px;padding:10px}.status-icon{display:flex;justify-content:center;align-items:center;height:18px}.status-icon .icon{width:14px;height:14px}
header{max-width:1080px;margin:auto;padding:20px 28px;display:flex;justify-content:space-between;align-items:center;gap:16px;border-bottom:1px solid var(--line)}.brand{display:inline-flex;align-items:center;gap:10px;text-decoration:none;font-size:19px;font-weight:650;letter-spacing:-.5px}.logo{display:grid;place-items:center;width:32px;height:32px;border:1px solid #46484e;border-radius:9px;background:#25272b;color:var(--ink);font-size:20px;box-shadow:var(--glow)}.header-actions{display:flex;align-items:center;gap:16px}.language-switch{display:flex;gap:2px;padding:3px;border:1px solid var(--line);border-radius:10px}.language-switch button{min-height:36px;padding:6px 10px;border-radius:7px;background:transparent;color:var(--muted);font-size:12px}.language-switch button[aria-pressed=true]{background:#34363b;color:var(--ink)}.language-switch button:hover{color:var(--ink)}
main{max-width:920px;margin:auto;padding:36px 28px 140px}h1{margin:4px 0 12px;font-size:clamp(28px,4vw,34px);line-height:1.2;letter-spacing:-1px;font-weight:600}h2{margin:0 0 12px;font-size:20px;line-height:1.3;letter-spacing:-.4px;font-weight:600}h3{margin:0 0 4px;font-size:17px;line-height:1.4;font-weight:600}p{margin:8px 0 16px}.muted,small{color:var(--muted)}small{font-size:12px}.eyebrow{color:var(--muted);font-size:12px;font-weight:500;letter-spacing:.2px}.row{display:flex;align-items:center;justify-content:space-between;gap:16px}.page-head{margin-bottom:24px}.page-head p{margin-bottom:0}.week-total{flex-shrink:0;min-width:76px;text-align:right}.week-total strong{display:block;font-size:26px;font-weight:550;font-variant-numeric:tabular-nums}.week-total small{display:block}
.panel,.exercise,.banner{margin:20px 0;border:1px solid var(--line);border-radius:var(--r);background:var(--surface)}.panel{padding:24px}.banner{display:flex;justify-content:space-between;align-items:center;gap:24px;padding:24px}.banner h2{margin:8px 0}.banner button{flex-shrink:0}.banner .muted{font-size:13px}.pill{display:inline-block;padding:4px 8px;border:1px solid var(--line);border-radius:6px;color:var(--muted);font-size:11px}.week{display:grid;grid-template-columns:repeat(7,1fr);gap:8px;margin:24px 0}.day{padding:8px 4px;border:1px solid transparent;border-radius:10px;text-align:center}.day.today{border-color:#55575d;background:var(--surface)}.day.done{background:#292b2f}.day.planned{border-style:dashed;border-color:#55575d}.day span{display:block;color:var(--muted);font-size:10px}.day strong{display:block;margin:3px 0;font-size:17px;font-weight:550}.section-head{margin:28px 0 12px}.section-head h2{margin-bottom:0}
.exercise{overflow:hidden;margin:12px 0}.exercise-head{display:grid;grid-template-columns:88px minmax(0,1fr) auto;align-items:center;gap:20px;padding:20px}.diagram{display:grid;place-items:center;width:88px;height:88px;border:1px solid var(--line);border-radius:12px;background:var(--field)}.diagram svg{width:100%;height:100%}.diagram .person{fill:none;stroke:#d0d1d5;stroke-width:3;stroke-linecap:round;stroke-linejoin:round}.diagram .machine{fill:none;stroke:#72757c;stroke-width:2.5;stroke-linecap:round;stroke-linejoin:round}.diagram .weight{stroke:#d0d1d5;stroke-width:6;stroke-linecap:round}.diagram .ghost{fill:none;stroke:#8a8d94;stroke-width:1.5;stroke-dasharray:4 3}.diagram circle{fill:#d0d1d5}.exercise-title small{display:block;margin-top:4px}.catalogue-name{color:var(--muted);font-size:12px;margin-top:4px}.counter{align-self:start;color:#8a8d94;font-size:12px;font-variant-numeric:tabular-nums}.ex-subline{display:flex;flex-wrap:wrap;align-items:center;gap:12px;margin-top:12px}.tech-link{display:inline-flex;align-items:center;gap:6px;color:var(--muted);font-size:12px;text-decoration:none}.tech-link .icon{width:14px;height:14px}.tech-link:hover{color:var(--ink);text-decoration:underline;text-underline-offset:3px}.replace-btn{min-height:36px;padding:6px 10px;border:1px solid var(--line);border-radius:8px;background:transparent;color:var(--muted);font-size:12px;font-weight:500}.replace-btn .icon{width:16px;height:16px}.replace-btn:hover{background:var(--raised);color:var(--ink)}
.exercise details{border-top:1px solid var(--line)}summary{padding:12px 20px;color:var(--muted);font-size:13px;cursor:pointer}summary:hover{color:var(--ink)}.tips{padding:0 20px 16px;font-size:14px}.tips p:last-child{margin-bottom:0}.sets{padding:0 20px 20px}.set-row{display:grid;grid-template-columns:30px minmax(0,1fr) minmax(0,1fr) 48px;gap:12px;align-items:center;margin-top:8px}.set-row small{text-align:center}.set-row input{width:100%;min-width:0}.set-row label{display:block}input,select,textarea{min-height:44px;padding:10px 12px;border:1px solid #45474e;border-radius:9px;background:var(--field);color:var(--ink)}input::placeholder,textarea::placeholder{color:#8d9098;opacity:1}input[type=checkbox],input[type=radio]{accent-color:var(--accent);cursor:pointer}input[type=checkbox]{width:24px;height:24px;min-height:24px}.tick{display:grid!important;min-height:44px;place-items:center}.recommend{margin:0 20px 16px;padding:12px;border:1px solid var(--line);border-radius:9px;background:var(--field);color:var(--muted);font-size:13px}.prev-hint{margin-bottom:6px;color:var(--ink);font-size:12px}.rir{display:flex;justify-content:space-between;align-items:center;gap:12px;margin-top:16px;font-size:13px}.rir select{max-width:180px}.foot-actions{display:flex;gap:12px;margin-top:24px}.foot-actions button{flex:1}.notice{margin:20px 0;padding:4px 16px;border-left:2px solid #6b6e76;color:var(--muted);font-size:13px}
.metrics{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:16px;margin:24px 0}.metric{padding:0 16px;border-left:1px solid var(--line)}.metric:first-child{padding-left:0;border-left:0}.metric strong{display:block;margin-top:4px;font-size:26px;font-weight:550;font-variant-numeric:tabular-nums;line-height:1.4}.metric small{display:block}.chart{width:100%;height:180px}.chart text{font-size:12px;fill:var(--muted)}.chart .chart-axis{stroke:var(--line)}.chart .chart-line{fill:none;stroke:var(--accent);stroke-width:2}.chart circle{fill:var(--accent)}.history{padding:14px 0;border-bottom:1px solid var(--line)}.history:last-child{border:0}.history summary{padding:0}.history .tips{padding-top:12px}.empty{padding:24px 0;color:var(--muted);font-size:14px}.tabs{display:flex;gap:4px;margin:20px 0;padding:4px;border:1px solid var(--line);border-radius:11px;background:var(--field)}.tabs button{flex:1;padding:8px 12px;background:transparent;color:var(--muted);border:0;border-radius:7px;font-size:13px;font-weight:500}.tabs button.active{background:#34363b;color:var(--ink);box-shadow:0 0 12px #e7e7e905}.tabs button:hover{background:#292b2f;color:var(--ink)}.plan-list{display:grid;grid-template-columns:1fr 1fr;gap:12px}.guide{padding:0}.guide>summary{padding:20px 24px;color:var(--ink);font-size:15px;font-weight:500}.guide>.tips{padding:0 24px 24px}
nav{position:fixed;bottom:calc(16px + env(safe-area-inset-bottom));left:50%;z-index:10;transform:translateX(-50%);display:grid;grid-template-columns:repeat(4,minmax(0,1fr));width:min(520px,calc(100% - 24px));padding:5px;border:1px solid #3a3c41;border-radius:16px;background:#1c1e21;box-shadow:0 8px 28px #00000040,var(--glow)}nav a{display:flex;flex-direction:column;align-items:center;justify-content:center;gap:5px;min-width:0;min-height:58px;padding:7px 4px;border-radius:11px;color:var(--muted);text-decoration:none}nav .icon{width:21px;height:21px}nav span{font-size:11px;font-weight:500;line-height:1.2;white-space:nowrap}nav a:hover{background:#27292d;color:var(--ink)}nav a.active{background:#33353a;color:#e9e9eb;box-shadow:inset 0 1px #ffffff09,0 0 16px #ffffff05}
dialog{max-width:460px;width:calc(100% - 32px);max-height:calc(100dvh - 40px);padding:24px;overflow-y:auto;border:1px solid #45474e;border-radius:16px;background:var(--surface);color:var(--ink);box-shadow:0 16px 64px #00000060}dialog::backdrop{background:#08090bcc}dialog label{display:block;margin:16px 0 8px}dialog input,dialog textarea{width:100%}.actions{display:flex;justify-content:flex-end;gap:12px;margin-top:24px}#toast{position:fixed;top:16px;left:50%;transform:translateX(-50%);z-index:50;display:none;max-width:calc(100% - 32px);padding:12px 18px;border:1px solid #51545b;border-radius:10px;background:#292b2f;color:var(--ink);box-shadow:var(--glow);font-size:14px}.danger{color:var(--ink)!important}.links{display:flex;flex-wrap:wrap;gap:12px;margin-top:16px}.notes{width:100%;min-height:80px;margin:8px 0;resize:vertical}.sr{position:absolute;width:1px;height:1px;overflow:hidden;clip:rect(0,0,0,0)}
.cal-grid{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:8px;margin-top:16px}.cal-head{padding:6px 0;color:var(--muted);font-size:11px;font-weight:500;text-align:center}.cal-cell{display:flex;flex-direction:column;justify-content:space-between;align-items:flex-start;min-height:72px;padding:8px;border:1px solid var(--line);border-radius:9px;background:transparent;color:var(--ink);text-align:left}.cal-cell:hover:not(.other-month){border-color:#72757d;background:var(--raised)}.cal-cell.today{border-color:#93969e}.cal-cell.done{background:#34363b;border-color:#686b73}.cal-cell.partial{background:#25272b;border-color:#686b73}.cal-cell.planned{border:1px dashed #93969e;background:#222428}.cal-cell.skipped{opacity:.55}.cal-cell.other-month{opacity:.25;cursor:default;border-color:transparent}.cal-date{font-size:13px;font-weight:500}.cal-badge{display:inline-flex;align-items:center;justify-content:center;gap:3px;margin-top:4px;padding:1px 5px;border:1px solid transparent;border-radius:4px;font-size:11px;font-weight:600;white-space:nowrap}.cal-badge .icon{width:12px;height:12px}.done-badge{background:var(--accent);color:#202124}.partial-badge{background:#55585f;color:var(--ink)}.plan-badge{border-color:#777b84;color:var(--ink)}.skip-badge{color:var(--muted)}.cal-legend{display:flex;flex-wrap:wrap;gap:16px;margin-top:20px;padding-top:16px;border-top:1px solid var(--line);color:var(--muted);font-size:12px}.cal-legend span{display:inline-flex;align-items:center;gap:6px}.legend-dot{display:inline-block;width:9px;height:9px;border-radius:3px}.legend-dot.done{background:var(--accent)}.legend-dot.partial{background:#777b84}.legend-dot.planned{border:1px dashed var(--accent);background:transparent}.legend-dot.skip{border:1px solid #777b84}.cal-ex-row{padding:10px 0;border-bottom:1px solid var(--line)}.cal-ex-row:last-child{border-bottom:0}
.rest-timer{position:fixed;bottom:calc(100px + env(safe-area-inset-bottom));left:50%;transform:translateX(-50%);z-index:45;display:flex;align-items:center;gap:12px;max-width:calc(100% - 32px);padding:8px 12px;border:1px solid #686b73;border-radius:12px;background:#25272b;color:var(--ink);font-size:13px;box-shadow:var(--glow)}.rest-timer>span{display:inline-flex;align-items:center;gap:6px;min-width:0}.rest-timer strong{flex-shrink:0;font-size:16px;font-variant-numeric:tabular-nums}.rest-timer button{flex-shrink:0;min-height:36px;padding:6px 10px;font-size:12px}.rest-timer .icon-button{width:36px;padding:8px}.alt-list{display:flex;flex-direction:column;gap:10px;margin:16px 0}.alt-card{display:flex;align-items:flex-start;gap:12px;padding:12px;border:1px solid var(--line);border-radius:10px;background:var(--field);cursor:pointer}.alt-card:hover{border-color:#777b84}.alt-card input{margin-top:4px}.alt-info strong{display:block;color:var(--ink);font-size:14px}.alt-info small{color:var(--muted)}
.muscle-panel{overflow:hidden}.muscle-panel h2{margin-bottom:0}.map-intro{max-width:590px;color:var(--muted);font-size:13px}.heat-tabs{margin:0}.heat-tabs button{min-height:36px;padding:8px 14px;white-space:nowrap}.body-map{display:grid;grid-template-columns:1fr 1fr;gap:24px;max-width:520px;margin:24px auto 16px}.body-map figure{margin:0;min-width:0}.body-map svg{display:block;width:100%;max-height:400px}.body-map figcaption{color:var(--muted);font-size:11px;text-align:center}.body-outline{fill:#151719;stroke:#8d9098;stroke-width:1.4;stroke-linejoin:round}.muscle-area{stroke:#a2a5ac;stroke-width:1;stroke-linejoin:round;cursor:pointer}.muscle-area.selected{stroke:#e7e7e9;stroke-width:1.8}.muscle-area:hover{filter:brightness(1.25)}.anatomy-detail{fill:none;stroke:#9da0a8;stroke-width:1;pointer-events:none}.heat-legend{display:flex;align-items:center;justify-content:center;gap:5px;margin-bottom:20px;color:var(--muted);font-size:10px}.heat-legend span{margin:0 5px}.heat-legend i{width:22px;height:7px;border-radius:2px}.muscle-picker{display:flex;flex-wrap:wrap;gap:6px;padding-top:16px;border-top:1px solid var(--line)}.muscle-picker button{min-height:40px;padding:7px 10px;border:1px solid var(--line);border-radius:8px;background:transparent;color:var(--muted);font-size:11px;font-weight:500}.muscle-picker button.active{border-color:#777b84;background:#2c2e33;color:var(--ink)}.muscle-dot{display:inline-block;width:7px;height:7px;border:1px solid #ffffff33;border-radius:50%}.muscle-detail{margin-top:16px;padding:14px 0 0;border-top:1px solid var(--line);font-size:13px}.muscle-detail strong{font-weight:550}.muscle-detail p{margin:6px 0 0;color:var(--muted)}.map-empty{margin:12px 0 20px;color:var(--muted);font-size:12px;text-align:center}.muscle-panel details{margin-top:16px;border-top:1px solid var(--line)}.muscle-panel summary{padding-left:0}.muscle-panel .tips{padding-left:0;padding-bottom:0;color:var(--muted);font-size:13px}
@media(max-width:640px){header{gap:8px;padding:16px}.brand{gap:8px;font-size:17px}.header-actions{gap:8px}#backup{width:40px;padding:10px}#backup .button-label{display:none}.language-switch button{padding:6px 8px}main{padding:28px 16px 140px}h1{font-size:28px}h2{font-size:18px}h3{font-size:16px}.page-head{margin-bottom:20px}.page-head p{font-size:13px}.week-total{min-width:64px}.week-total strong{font-size:24px}.week-total small{font-size:11px}.banner{display:block;padding:20px}.banner button{width:100%;margin-top:16px}.week{gap:4px}.panel{padding:18px}.exercise-head{grid-template-columns:64px minmax(0,1fr);gap:12px;align-items:start;padding:16px}.diagram{width:64px;height:64px;border-radius:9px}.counter{display:none}.sets{padding:0 16px 16px}.set-row{grid-template-columns:24px minmax(0,1fr) minmax(0,1fr) 40px;gap:8px}.recommend{margin:0 16px 16px}.rir{flex-direction:column;align-items:stretch}.rir select{max-width:none;width:100%}.row.wrap{flex-direction:column;align-items:flex-start;gap:12px}.foot-actions{flex-direction:column}.metrics{gap:8px}.metric{padding:0 8px}.metric strong{font-size:22px}.metric small{font-size:11px}.plan-list{grid-template-columns:1fr}.tabs button{padding:8px;font-size:12px}.guide{padding:0}.guide>summary{padding:18px}.guide>.tips{padding:0 18px 18px}.cal-grid{gap:4px}.cal-cell{min-height:56px;padding:5px;border-radius:7px}.cal-date{font-size:12px}.cal-badge{padding:1px 3px;font-size:9px}.cal-badge .icon{width:10px;height:10px}.cal-legend{gap:12px;font-size:11px}.rest-timer{width:calc(100% - 24px);gap:8px;padding:8px;justify-content:space-between}.rest-timer>span{display:block;max-width:42%;overflow:hidden;text-overflow:ellipsis;white-space:nowrap}.rest-timer>span>.icon{display:none}.body-map{gap:8px;margin-top:16px}.body-map svg{max-height:340px}.muscle-panel .row.wrap{flex-direction:row;align-items:center;gap:8px}.heat-tabs button{padding:7px 10px;font-size:11px}.heat-legend{gap:3px;font-size:9px}.heat-legend i{width:15px}.heat-legend span{margin:0 3px}}
@media(max-width:360px){.brand{font-size:15px;gap:6px}.logo{width:28px;height:28px;font-size:18px}.language-switch button{padding:6px}.header-actions{gap:4px}#backup{width:32px;padding:6px}.muscle-panel .row.wrap{flex-direction:column;align-items:flex-start}}
@media(prefers-reduced-motion:no-preference){button,a{transition:background-color .15s,color .15s,border-color .15s}.muscle-area{transition:fill .2s}}

@media(max-width:640px){.increment-row{flex-wrap:wrap;gap:8px}.increment-row label{flex-basis:100%}.increment-row input{flex:1;min-width:0}.increment-row button{flex:0 0 auto}}
dialog input[type=radio]{width:18px;max-width:18px;min-width:18px;height:18px;min-height:18px;padding:0;flex:0 0 18px}dialog .alt-card{margin:10px 0}.alt-card input{margin:3px 0 0}

/* Records and connection state share the quiet, monochrome interface palette. */
.offline-status{display:flex;align-items:center;gap:7px;max-width:1080px;min-height:32px;margin:auto;padding:6px 28px;color:var(--muted);font-size:11px}.offline-status>.icon{width:15px;height:15px}.offline-status button{min-height:28px;padding:3px 8px;font-size:11px;text-decoration:underline;text-underline-offset:3px}
.pr-live{display:flex;flex-wrap:wrap;gap:8px;padding:0 20px 14px}.pr-live:empty{display:none}.pr-badge{display:inline-flex;align-items:center;gap:7px;max-width:100%;padding:7px 10px;border:1px solid #686b73;border-radius:8px;background:#282a2e;font-size:12px;color:var(--ink)}.pr-badge>.icon{width:17px;height:17px}.pr-count{margin-left:6px;font-size:12px;color:var(--muted)}.pr-summary{margin-top:20px;padding-top:16px;border-top:1px solid var(--line)}.pr-summary h3{display:flex;align-items:center;gap:8px;font-size:15px}.pr-summary p{font-size:14px}.pr-exercise{padding:12px 0;border-top:1px solid var(--line)}.pr-exercise>summary{padding:0;line-height:1.5}.pr-exercise>summary>strong{display:block;margin-top:4px;font-weight:500;font-size:13px;color:var(--ink)}.pr-loads{padding-top:12px;color:var(--muted);font-size:12px}.pr-loads>.row{padding:6px 0;gap:8px}.pr-loads small{flex-shrink:0;font-size:11px}
@media(max-width:640px){.offline-status{padding:6px 16px}.pr-live{padding:0 16px 12px}.pr-badge{font-size:11px}}