:root{
  --bg:#f3f6fb;--card:#fff;--text:#101828;--muted:#667085;--border:#e4e7ec;
  --accent:#2563eb;--accent-soft:#dbeafe;--good:#15803d;--shadow:0 10px 30px rgba(15,23,42,.07)
}
body.dark{--bg:#09111f;--card:#111c2f;--text:#f8fafc;--muted:#9ca3af;--border:#26344c;--accent:#60a5fa;--accent-soft:#183050;--good:#4ade80;--shadow:none}
*{box-sizing:border-box}
html{background:var(--bg)}
body{margin:0;background:var(--bg);color:var(--text);font-family:-apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif;min-height:100vh}
button,input,select{font:inherit}
button{cursor:pointer}
h1,h2,h3,p{margin-top:0}
h1{font-size:1.6rem;margin-bottom:0}
h2{font-size:1.25rem;margin-bottom:8px}
h3{font-size:1rem}
.eyebrow{font-size:.7rem;font-weight:850;letter-spacing:.12em;color:var(--accent);margin-bottom:5px}
.muted,small{color:var(--muted)}
.app-header{max-width:780px;margin:auto;padding:calc(18px + env(safe-area-inset-top)) 18px 12px;display:flex;justify-content:space-between;align-items:center}
.round-btn{width:44px;height:44px;border-radius:50%;border:1px solid var(--border);background:var(--card);color:var(--text)}
main{max-width:780px;margin:auto;padding:0 14px 110px}
.screen{display:none}.screen.active{display:block}
.hero-card{border-radius:24px;padding:22px;background:linear-gradient(135deg,var(--accent),#111827);color:#fff;margin-bottom:14px;box-shadow:var(--shadow)}
.hero-card>div:first-child{display:flex;justify-content:space-between;align-items:end;gap:10px}
.hero-card strong{font-size:2.5rem}.hero-label{color:rgba(255,255,255,.78);margin-bottom:0}.hero-card span{font-size:.92rem}
.hero-bar{height:10px;background:rgba(255,255,255,.2);border-radius:99px;margin-top:15px;overflow:hidden}.hero-bar span{display:block;width:0;height:100%;background:#fff;border-radius:99px}
.quick-grid{display:grid;grid-template-columns:1fr 1fr;gap:10px;margin-bottom:14px}
.quick-card,.card{background:var(--card);border:1px solid var(--border);box-shadow:var(--shadow)}
.quick-card{border-radius:18px;padding:15px}.quick-card span,.quick-card strong,.quick-card small{display:block}.quick-card span,.quick-card small{font-size:.8rem}.quick-card strong{font-size:1.13rem;margin:5px 0}
.card{border-radius:22px;padding:18px;margin-bottom:14px}
.card-title-row,.section-head{display:flex;align-items:center;justify-content:space-between;gap:12px}.card-title-row h2,.section-head h2{margin:0}
#dayType{width:auto;max-width:150px}
select,input{width:100%;border:1px solid var(--border);border-radius:12px;background:var(--card);color:var(--text);padding:11px}
.task-row,.check-row{display:flex;align-items:flex-start;gap:11px;padding:12px 0;border-bottom:1px solid var(--border)}.task-row:last-child,.check-row:last-child{border:0}
.task-row input,.check-row input{width:21px;height:21px;accent-color:var(--accent);flex:0 0 auto}.task-row label,.check-row label{flex:1}.task-row strong,.task-row small{display:block}.task-row small{margin-top:3px}
.water-track{height:12px;border-radius:99px;background:var(--accent-soft);overflow:hidden;margin:14px 0}.water-track span{display:block;height:100%;width:0;background:var(--accent);border-radius:99px}
.button-row{display:grid;grid-template-columns:1fr 1fr;gap:10px}
.primary,.secondary,.upload-label{border-radius:13px;padding:12px 15px;font-weight:750;text-align:center}
.primary{border:0;background:var(--accent);color:#fff}.secondary,.upload-label{border:1px solid var(--border);background:var(--card);color:var(--text)}
.full{width:100%}.link-btn{border:0;background:transparent;color:var(--accent);font-weight:750;padding:8px}
.intro{margin-bottom:14px}
.workout-card{padding:0;overflow:hidden}.workout-summary{padding:18px}.workout-summary-top{display:flex;justify-content:space-between;gap:12px}.badge{display:inline-block;padding:6px 9px;border-radius:99px;background:var(--accent-soft);color:var(--accent);font-size:.72rem;font-weight:850;white-space:nowrap}
.exercise-list{border-top:1px solid var(--border)}.exercise-line{padding:13px 18px;border-bottom:1px solid var(--border)}.exercise-line:last-child{border:0}.exercise-line strong,.exercise-line small{display:block}
.garage-head{display:flex;align-items:center;justify-content:space-between;margin-bottom:14px}.garage-card{background:var(--card);border:1px solid var(--border);border-radius:24px;padding:20px;box-shadow:var(--shadow)}
.previous-box,.rest-box{background:var(--accent-soft);border-radius:16px;padding:15px;margin:14px 0}.previous-box span,.previous-box strong,.rest-box span,.rest-box strong{display:block}.previous-box strong,.rest-box strong{margin-top:6px}
.form-grid{display:grid;grid-template-columns:1fr 1fr;gap:10px;margin-bottom:12px}.form-grid label{font-size:.82rem;color:var(--muted);font-weight:700}.form-grid input{margin-top:5px}
.garage-actions{display:grid;gap:10px}.video-link{color:var(--accent);text-align:center;font-weight:750;text-decoration:none;padding:10px}
.rest-box{text-align:center}.rest-box strong{font-size:2rem;font-variant-numeric:tabular-nums}
.segment{display:grid;grid-template-columns:1fr 1fr;background:var(--card);border:1px solid var(--border);padding:4px;border-radius:14px;margin:14px 0}.plan-btn{border:0;background:transparent;color:var(--muted);padding:10px;border-radius:10px;font-weight:750}.plan-btn.active{background:var(--accent-soft);color:var(--accent)}
.meal-card ul{padding-left:20px;margin-bottom:0}.shop-group{margin-top:18px}.shop-group:first-child{margin-top:0}.shop-group h3{font-size:.84rem;color:var(--accent);text-transform:uppercase;letter-spacing:.08em}
.chart-card canvas{width:100%;height:auto;display:block;margin-top:14px}.history{margin-top:12px}.history-row{display:flex;justify-content:space-between;padding:10px 0;border-bottom:1px solid var(--border);font-size:.9rem}.history-row:last-child{border:0}.pb{color:var(--good)}
.range-label{display:block;font-size:.85rem;color:var(--muted);font-weight:700;margin-bottom:14px}.range-label input{padding:0;border:0;margin-top:10px;accent-color:var(--accent)}
.upload-label input{display:none}
.bottom-nav{position:fixed;left:50%;bottom:0;transform:translateX(-50%);width:min(780px,100%);display:grid;grid-template-columns:repeat(5,1fr);padding:8px 8px calc(8px + env(safe-area-inset-bottom));background:rgba(255,255,255,.96);border-top:1px solid var(--border);z-index:20}
body.dark .bottom-nav{background:rgba(17,28,47,.96)}
.nav-btn{border:0;background:transparent;color:var(--muted);font-size:.72rem;padding:6px 2px}.nav-btn span{display:block;font-size:1.15rem;margin-bottom:3px}.nav-btn.active{color:var(--accent);font-weight:850}
footer{text-align:center;color:var(--muted);font-size:.78rem;padding-bottom:calc(92px + env(safe-area-inset-bottom))}
#toast{position:fixed;left:50%;bottom:calc(88px + env(safe-area-inset-bottom));transform:translate(-50%,20px);background:#111827;color:#fff;padding:11px 16px;border-radius:99px;opacity:0;pointer-events:none;transition:.2s;z-index:30;white-space:nowrap}#toast.show{opacity:1;transform:translate(-50%,0)}
@media(max-width:420px){.button-row,.form-grid{grid-template-columns:1fr 1fr}.garage-card{padding:17px}}

.hidden{display:none!important}
.set-status{display:flex;align-items:center;justify-content:space-between;margin:12px 0}
.set-history{margin-top:14px}
.set-row{display:grid;grid-template-columns:auto 1fr auto;gap:10px;align-items:center;padding:10px 0;border-bottom:1px solid var(--border)}
.set-row:last-child{border:0}
.set-row span{color:var(--muted);font-size:.82rem}
.set-row strong{text-align:center}
.cue{display:block;color:var(--muted);font-size:.78rem;margin-top:5px}
.weekly-grid{display:grid;grid-template-columns:repeat(4,1fr);gap:8px;margin:14px 0}
.weekly-grid>div{background:var(--accent-soft);border-radius:14px;padding:12px;text-align:center}
.weekly-grid span,.weekly-grid strong{display:block}
.weekly-grid span{font-size:.72rem;color:var(--muted)}
.weekly-grid strong{font-size:1.2rem;margin-top:4px}
.drink-options{display:grid;grid-template-columns:repeat(4,1fr);gap:8px}
.drink-btn.active{background:var(--accent);color:#fff;border-color:var(--accent)}
.drink-advice{margin:12px 0 0}
@media(max-width:520px){
  .weekly-grid{grid-template-columns:1fr 1fr}
  .drink-options{grid-template-columns:1fr 1fr}
}