*{box-sizing:border-box;margin:0;padding:0}:root{--bg:#0a0a0a;--bg-card:#111;--bg-card-hover:#1a1a1a;--text:#fff;--text-muted:#888;--accent:#ff4d00;--accent-glow:#ff4d004d;--gradient:linear-gradient(135deg, #ff4d00, #f80);--font:"Inter", system-ui, -apple-system, sans-serif;--border:#ffffff0f;--success:#22c55e;--error:#ef4444}html{scroll-behavior:smooth}body{font-family:var(--font);background:var(--bg);color:var(--text);-webkit-font-smoothing:antialiased;line-height:1.6;overflow-x:hidden}a{color:var(--accent);text-decoration:none}::selection{background:var(--accent);color:#fff}@keyframes fadeInUp{0%{opacity:0;transform:translateY(30px)}to{opacity:1;transform:translateY(0)}}@keyframes fadeIn{0%{opacity:0}to{opacity:1}}@keyframes pulseGlow{0%,to{opacity:.3}50%{opacity:.6}}@keyframes shimmer{0%{background-position:-200%}to{background-position:200%}}@keyframes float{0%,to{transform:translateY(0)rotate(0)}50%{transform:translateY(-15px)rotate(2deg)}}.reveal{opacity:0;transition:opacity .6s,transform .6s;transform:translateY(30px)}.reveal.visible{opacity:1;transform:translateY(0)}.reveal-delay-1{transition-delay:.1s}.reveal-delay-2{transition-delay:.2s}.reveal-delay-3{transition-delay:.3s}.reveal-delay-4{transition-delay:.4s}.reveal-delay-5{transition-delay:.5s}nav{z-index:100;-webkit-backdrop-filter:blur(20px);backdrop-filter:blur(20px);background:#0a0a0a99;border-bottom:1px solid #0000;justify-content:space-between;align-items:center;padding:20px 40px;transition:all .3s;display:flex;position:fixed;top:0;left:0;right:0}nav.scrolled{border-bottom:1px solid var(--border);background:#0a0a0af2;padding:14px 40px}.logo{letter-spacing:-.5px;text-transform:uppercase;font-size:22px;font-weight:800}.logo span{color:var(--accent)}.nav-links{gap:32px;list-style:none;display:flex}.nav-links a{color:var(--text-muted);text-transform:uppercase;letter-spacing:1px;font-size:14px;font-weight:500;transition:color .3s}.nav-links a:hover{color:var(--text)}.hamburger{cursor:pointer;z-index:101;background:0 0;border:none;flex-direction:column;gap:5px;padding:8px;display:none}.hamburger span{background:var(--text);width:24px;height:2px;transition:all .3s;display:block}.hamburger.active span:first-child{transform:rotate(45deg)translate(5px,5px)}.hamburger.active span:nth-child(2){opacity:0}.hamburger.active span:nth-child(3){transform:rotate(-45deg)translate(5px,-5px)}.hero{text-align:center;flex-direction:column;justify-content:center;align-items:center;min-height:100vh;padding:120px 20px 80px;display:flex;position:relative;overflow:hidden}.hero:before{content:"";background:radial-gradient(circle, var(--accent-glow) 0%, transparent 60%);pointer-events:none;width:1000px;height:1000px;animation:4s ease-in-out infinite pulseGlow;position:absolute;top:-300px;left:50%;transform:translate(-50%)}.hero-bg-pattern{pointer-events:none;background:repeating-linear-gradient(-45deg,#0000,#0000 80px,#ff4d0005 80px 81px);position:absolute;inset:0}.hero-dumbbell{opacity:.4;pointer-events:none;width:500px;animation:6s ease-in-out infinite float;position:absolute;top:50%;left:50%;transform:translate(-50%,-50%)}.hero-content{z-index:1;position:relative}.hero-badge{text-transform:uppercase;letter-spacing:2px;color:var(--accent);background:#ff4d000d;border:1px solid #ff4d004d;border-radius:100px;align-items:center;gap:8px;margin-bottom:32px;padding:8px 20px;font-size:12px;font-weight:700;display:inline-flex}.hero h1{letter-spacing:-3px;text-transform:uppercase;margin-bottom:24px;font-size:clamp(48px,8vw,88px);font-weight:900;line-height:1.05}.hero h1 .accent{background:var(--gradient);-webkit-text-fill-color:transparent;-webkit-background-clip:text;background-clip:text}.hero p{color:var(--text-muted);max-width:460px;margin:0 auto 48px;font-size:18px;line-height:1.7}.cta-group{flex-wrap:wrap;justify-content:center;gap:16px;display:flex}.btn{text-transform:uppercase;letter-spacing:1px;cursor:pointer;font-size:14px;font-weight:700;font-family:var(--font);border:none;border-radius:8px;align-items:center;gap:8px;padding:16px 32px;transition:all .3s;display:inline-flex}.btn-primary{background:var(--gradient);color:#fff;box-shadow:0 4px 30px var(--accent-glow)}.btn-primary:hover{box-shadow:0 8px 40px var(--accent-glow);transform:translateY(-2px)}.btn-secondary{color:var(--text);background:0 0;border:1px solid #ffffff26}.btn-secondary:hover{background:#ffffff0d;border-color:#ffffff4d}.btn-small{background:var(--gradient);color:#fff;border-radius:6px;padding:10px 20px;font-size:12px}.btn-small:hover{box-shadow:0 4px 20px var(--accent-glow);transform:translateY(-1px)}section{padding:100px 40px;scroll-margin-top:80px}.section-header{text-align:center;margin-bottom:64px}.section-label{text-transform:uppercase;letter-spacing:2px;color:var(--accent);margin-bottom:16px;font-size:13px;font-weight:700}.section-header h2{letter-spacing:-1.5px;text-transform:uppercase;font-size:clamp(32px,5vw,52px);font-weight:800}.features-grid{grid-template-columns:repeat(auto-fit,minmax(280px,1fr));gap:20px;max-width:1100px;margin:0 auto;display:grid}.feature-card{background:var(--bg-card);border:1px solid var(--border);border-radius:16px;padding:36px 28px;transition:all .3s}.feature-card:hover{background:var(--bg-card-hover);border-color:#ff4d0026;transform:translateY(-4px)}.feature-icon{margin-bottom:16px;font-size:36px}.feature-card h3{text-transform:uppercase;letter-spacing:.5px;margin-bottom:10px;font-size:18px;font-weight:700}.feature-card p{color:var(--text-muted);font-size:14px;line-height:1.7}.stats-section{background:var(--bg-card);border-top:1px solid var(--border);border-bottom:1px solid var(--border);padding:60px 40px}.stats-grid{text-align:center;grid-template-columns:repeat(3,1fr);gap:40px;max-width:800px;margin:0 auto;display:grid}.stat h3{background:var(--gradient);-webkit-text-fill-color:transparent;letter-spacing:-1px;-webkit-background-clip:text;background-clip:text;font-size:48px;font-weight:900}.stat p{color:var(--text-muted);text-transform:uppercase;letter-spacing:1.5px;margin-top:8px;font-size:13px;font-weight:600}.category-tabs{justify-content:center;gap:8px;margin-bottom:40px;display:flex}.category-tab{text-transform:uppercase;letter-spacing:1px;border:1px solid var(--border);color:var(--text-muted);cursor:pointer;font-size:13px;font-weight:600;font-family:var(--font);background:0 0;border-radius:100px;padding:10px 24px;transition:all .3s}.category-tab:hover{color:var(--text);border-color:#fff3}.category-tab.active{background:var(--gradient);color:#fff;border-color:#0000}.affiliate-grid{grid-template-columns:repeat(auto-fit,minmax(300px,1fr));gap:20px;max-width:1100px;margin:0 auto;display:grid}.affiliate-card{background:var(--bg-card);border:1px solid var(--border);border-radius:16px;gap:20px;padding:28px;transition:all .3s;display:flex}.affiliate-card:hover{border-color:#ff4d0026;transform:translateY(-2px)}.affiliate-icon{flex-shrink:0;font-size:36px}.affiliate-info{flex-direction:column;flex:1;display:flex}.affiliate-brand{text-transform:uppercase;letter-spacing:1.5px;color:var(--accent);margin-bottom:4px;font-size:11px;font-weight:600}.affiliate-info h3{margin-bottom:8px;font-size:16px;font-weight:700}.affiliate-info p{color:var(--text-muted);flex:1;margin-bottom:16px;font-size:13px;line-height:1.6}.affiliate-footer{justify-content:space-between;align-items:center;display:flex}.affiliate-price{color:var(--text);font-size:20px;font-weight:800}.affiliate-disclaimer{text-align:center;color:#444;margin-top:32px;font-size:12px}.signup-section{text-align:center}.signup-form{gap:12px;max-width:500px;margin:24px auto 0;display:flex}.signup-form input,.contact-form input,.contact-form textarea{border:1px solid var(--border);background:var(--bg-card);width:100%;color:var(--text);font-size:15px;font-family:var(--font);border-radius:8px;outline:none;padding:16px 20px;transition:border-color .3s}.signup-form input:focus,.contact-form input:focus,.contact-form textarea:focus{border-color:var(--accent)}.signup-form input::placeholder,.contact-form input::placeholder,.contact-form textarea::placeholder{color:#444}.signup-success{color:var(--success);text-align:center;margin-top:16px;font-weight:600}.contact-section{text-align:center}.contact-form{flex-direction:column;gap:12px;max-width:500px;margin:0 auto;display:flex}.contact-form textarea{resize:vertical;min-height:100px}.contact-form .btn{align-self:center}.contact-success{text-align:center;padding:40px}.contact-success h3{margin-top:12px;font-size:24px}.contact-success p{color:var(--text-muted);margin-top:8px}.shop-grid{grid-template-columns:repeat(auto-fit,minmax(260px,1fr));gap:20px;max-width:1100px;margin:0 auto;display:grid}.shop-card{background:var(--bg-card);border:1px solid var(--border);text-align:center;border-radius:16px;padding:32px 24px;transition:all .3s;position:relative}.shop-card:hover{border-color:#ff4d0026;transform:translateY(-4px)}.shop-badge{background:var(--gradient);color:#fff;text-transform:uppercase;letter-spacing:1px;border-radius:100px;padding:4px 12px;font-size:11px;font-weight:700;position:absolute;top:16px;right:16px}.shop-icon{margin-bottom:16px;font-size:40px}.shop-card h3{margin-bottom:10px;font-size:18px;font-weight:700}.shop-card p{color:var(--text-muted);margin-bottom:20px;font-size:13px;line-height:1.6}.shop-footer{justify-content:space-between;align-items:center;display:flex}.shop-price{background:var(--gradient);-webkit-text-fill-color:transparent;-webkit-background-clip:text;background-clip:text;font-size:24px;font-weight:900}.pricing-section{text-align:center;background:var(--bg-card);border-top:1px solid var(--border);border-bottom:1px solid var(--border)}.pricing-grid{grid-template-columns:repeat(3,1fr);align-items:start;gap:24px;max-width:1100px;margin:0 auto;display:grid}.pricing-card{background:var(--bg);border:1px solid var(--border);border-radius:20px;flex-direction:column;padding:40px 28px;transition:all .3s;display:flex;position:relative}.pricing-card:hover{border-color:#ffffff1f;transform:translateY(-4px)}.pricing-card--popular{border:2px solid var(--accent);box-shadow:0 0 60px var(--accent-glow), 0 0 120px #ff4d001a;padding-top:56px}.pricing-card--popular:hover{box-shadow:0 0 80px var(--accent-glow), 0 0 160px #ff4d0026;border-color:var(--accent)}.pricing-card--value{border:2px solid #f806;padding-top:56px}.pricing-card--value:hover{border-color:#f809}.pricing-badge{background:var(--gradient);color:#fff;text-transform:uppercase;letter-spacing:1.5px;border-radius:0 0 12px 12px;padding:8px 24px;font-size:11px;font-weight:800;position:absolute;top:-1px;left:50%;transform:translate(-50%)}.pricing-badge--value{background:linear-gradient(135deg,#f80,#fa0)}.pricing-card-header{margin-bottom:28px}.pricing-card-header h3{text-transform:uppercase;letter-spacing:1px;margin-bottom:12px;font-size:22px;font-weight:800}.pricing-price{justify-content:center;align-items:baseline;gap:6px;display:flex}.pricing-amount{background:var(--gradient);-webkit-text-fill-color:transparent;-webkit-background-clip:text;background-clip:text;font-size:48px;font-weight:900}.pricing-period{color:var(--text-muted);font-size:16px;font-weight:500}.pricing-features{text-align:left;flex-direction:column;flex:1;gap:14px;margin-bottom:32px;list-style:none;display:flex}.pricing-features li{color:var(--text);padding-left:28px;font-size:15px;position:relative}.pricing-features li:before{content:"✓";color:var(--accent);font-weight:700;position:absolute;left:0}.pricing-cta{text-align:center;justify-content:center;width:100%}.meal-macros{grid-template-columns:repeat(4,1fr);gap:12px;margin-bottom:24px;display:grid}.macro-item{background:var(--bg-card);border:1px solid var(--border);text-align:center;border-radius:12px;padding:20px 12px}.macro-value{background:var(--gradient);-webkit-text-fill-color:transparent;-webkit-background-clip:text;background-clip:text;font-size:24px;font-weight:900;display:block}.macro-label{text-transform:uppercase;letter-spacing:1px;color:var(--text-muted);margin-top:4px;font-size:11px;font-weight:600;display:block}.meal-foods{flex-direction:column;gap:8px;margin:12px 0;display:flex}.meal-food-row{background:#ffffff05;border-radius:6px;justify-content:space-between;padding:8px 12px;font-size:14px;display:flex}.meal-food-amount{color:var(--text-muted);font-size:13px}.meal-meal-macros{color:var(--text-muted);border-top:1px solid var(--border);gap:16px;margin-top:12px;padding-top:12px;font-size:12px;display:flex}.pg-form{grid-template-columns:repeat(2,1fr);gap:16px;margin-bottom:32px;display:grid}.pg-form-field{flex-direction:column;gap:6px;display:flex}.pg-form-field label{text-transform:uppercase;letter-spacing:1px;color:var(--text-muted);font-size:12px;font-weight:600}.pg-form-field input,.pg-form-field select{border:1px solid var(--border);color:var(--text);font-size:15px;font-family:var(--font);background:0 0;border-radius:8px;outline:none;padding:14px 16px;transition:border-color .3s}.pg-form-field input:focus,.pg-form-field select:focus{border-color:var(--accent)}.pg-form-field select{cursor:pointer}.pg-form-field select option{background:var(--bg);color:var(--text)}@media (width<=768px){.shop-grid{grid-template-columns:1fr}.pricing-grid{grid-template-columns:1fr;max-width:440px;margin:0 auto}.pricing-card--popular{order:-1}.pricing-amount{font-size:40px}.meal-macros{grid-template-columns:repeat(2,1fr)}.pg-form{grid-template-columns:1fr}}footer{text-align:center;border-top:1px solid var(--border);padding:40px}.footer-links{flex-wrap:wrap;justify-content:center;gap:32px;margin-bottom:24px;display:flex}.footer-links a{color:var(--text-muted);font-size:14px;transition:color .3s}.footer-links a:hover{color:var(--text)}.footer-copy{color:#333;font-size:13px}@media (width<=768px){nav{padding:16px 20px}nav.scrolled{padding:12px 20px}.nav-links{background:#0a0a0afa;flex-direction:column;justify-content:center;align-items:center;gap:40px;display:none;position:fixed;inset:0}.nav-links.open{display:flex}.nav-links a{color:var(--text);font-size:24px}.hamburger{display:flex}section{padding:60px 20px}.hero{padding:100px 20px 60px}.hero-dumbbell{opacity:.2;width:300px}.signup-form{flex-direction:column}.stats-grid{grid-template-columns:repeat(3,1fr);gap:16px}.stat h3{font-size:32px}.stat p{letter-spacing:1px;font-size:11px}.category-tabs{flex-wrap:wrap}.affiliate-card{text-align:center;flex-direction:column}.affiliate-footer{flex-direction:column;gap:12px}}.page-section{min-height:100vh;padding:140px 40px 100px}.tools-grid{grid-template-columns:repeat(auto-fit,minmax(400px,1fr));align-items:start;gap:24px;max-width:1200px;margin:0 auto;display:grid}@media (width<=768px){.tools-grid{grid-template-columns:1fr}}.calc-grid{grid-template-columns:repeat(auto-fit,minmax(380px,1fr));gap:24px;max-width:1100px;margin:0 auto;display:grid}.calc-card{background:var(--bg-card);border:1px solid var(--border);border-radius:20px;padding:36px;transition:all .3s}.calc-card:hover{border-color:#ff4d0026}.calc-header{margin-bottom:28px}.calc-icon{margin-bottom:12px;font-size:36px;display:block}.calc-header h3{text-transform:uppercase;margin-bottom:6px;font-size:22px;font-weight:800}.calc-header p{color:var(--text-muted);font-size:13px}.calc-form{flex-direction:column;gap:16px;margin-bottom:24px;display:flex}.calc-row{flex-direction:column;gap:6px;display:flex}.calc-row label{text-transform:uppercase;letter-spacing:1px;color:var(--text-muted);font-size:12px;font-weight:600}.calc-body{flex-direction:column;gap:20px;margin-bottom:24px;display:flex}.calc-btn{justify-content:center;width:100%;margin-top:4px}.section-subtitle{color:var(--text-muted);margin-top:8px;font-size:15px}.toggle-group{flex-wrap:wrap;gap:6px;display:flex}.toggle-btn{border:1px solid var(--border);min-width:0;color:var(--text-muted);cursor:pointer;font-size:13px;font-weight:600;font-family:var(--font);text-align:center;background:0 0;border-radius:10px;flex:1;padding:12px 8px;transition:all .2s}.toggle-btn:hover{color:var(--text);border-color:#ff4d004d}.toggle-btn.active{background:var(--gradient);color:#fff;box-shadow:0 2px 12px var(--accent-glow);border-color:#0000}.slider-row{flex-direction:column;gap:8px;display:flex}.slider-header{justify-content:space-between;align-items:center;display:flex}.slider-header label{text-transform:uppercase;letter-spacing:1px;color:var(--text-muted);font-size:12px;font-weight:600}.slider-value{color:var(--text);font-size:18px;font-weight:800}.custom-slider{appearance:none;cursor:pointer;background:#ffffff14;border-radius:3px;outline:none;width:100%;height:6px}.custom-slider::-webkit-slider-thumb{appearance:none;background:var(--gradient);width:22px;height:22px;box-shadow:0 2px 10px var(--accent-glow);cursor:pointer;border-radius:50%;transition:transform .2s}.custom-slider::-webkit-slider-thumb:hover{transform:scale(1.15)}.custom-slider::-moz-range-thumb{background:var(--gradient);width:22px;height:22px;box-shadow:0 2px 10px var(--accent-glow);cursor:pointer;border:none;border-radius:50%}.slider-range{color:#444;justify-content:space-between;font-size:11px;display:flex}.calc-icon-wrap{background:#ff4d0014;border:1px solid #ff4d0026;border-radius:14px;justify-content:center;align-items:center;width:56px;height:56px;margin-bottom:16px;display:flex}.calc-footnote{color:#555;text-align:center;margin-top:16px;font-size:12px}.calc-result-item small{color:#555;margin-top:2px;font-size:11px;display:block}.calc-result-grid.three{grid-template-columns:repeat(3,1fr)}.protein-item{border-color:#ff4d0033}.carbs-item{border-color:#3b82f633}.fat-item{border-color:#eab30833}.calc-zone{text-transform:uppercase;letter-spacing:.5px;border-radius:100px;padding:2px 8px;font-size:10px;font-weight:700}.calc-zone.max-strength{color:#ef4444;background:#ef444426}.calc-zone.strength{color:var(--accent);background:#ff4d0026}.calc-zone.hypertrophy{color:#3b82f6;background:#3b82f626}.calc-zone.endurance{color:#22c55e;background:#22c55e26}.calc-pct-header{grid-template-columns:60px 1fr 60px 100px}.calc-pct-row{grid-template-columns:60px 1fr 60px 100px;align-items:center}.bmi-scale{margin:20px 0 12px}.bmi-scale-bar{border-radius:6px;height:12px;display:flex;position:relative;overflow:hidden}.bmi-zone.under{background:#3b82f6}.bmi-zone.normal{background:#22c55e}.bmi-zone.over{background:#eab308}.bmi-zone.obese{background:#ef4444}.bmi-indicator{background:#fff;border-radius:2px;width:4px;height:20px;transition:left .4s;position:absolute;top:-4px;transform:translate(-50%);box-shadow:0 0 8px #ffffff80}.bmi-labels{color:#555;justify-content:space-between;margin-top:6px;padding:0 2px;font-size:10px;display:flex}.calc-results{background:#ff4d0008;border:1px solid #ff4d001a;border-radius:16px;padding:28px;animation:.4s fadeInUp}.calc-result-main{text-align:center;margin-bottom:24px}.calc-result-value{background:var(--gradient);-webkit-text-fill-color:transparent;-webkit-background-clip:text;background-clip:text;margin-bottom:4px;font-size:56px;font-weight:900;line-height:1;display:block}.calc-result-label{text-transform:uppercase;letter-spacing:1.5px;color:var(--text-muted);font-size:13px;font-weight:600}.calc-result-grid{grid-template-columns:repeat(4,1fr);gap:8px;display:grid}.calc-result-item{text-align:center;border:1px solid var(--border);background:#ffffff05;border-radius:10px;padding:16px 8px}.calc-result-item span{color:var(--text);margin-bottom:4px;font-size:22px;font-weight:800;display:block}.calc-result-item label{text-transform:uppercase;letter-spacing:1px;color:var(--text-muted);font-size:11px;font-weight:600}.calc-percentage-table{border:1px solid var(--border);border-radius:10px;overflow:hidden}.calc-pct-header{text-transform:uppercase;letter-spacing:1px;color:var(--text-muted);border-bottom:1px solid var(--border);background:#ffffff05;grid-template-columns:60px 1fr 80px;padding:10px 16px;font-size:11px;font-weight:700;display:grid}.calc-pct-row{border-bottom:1px solid var(--border);grid-template-columns:60px 1fr 80px;padding:10px 16px;font-size:14px;display:grid}.calc-pct-row:last-child{border-bottom:none}.calc-pct-weight{color:var(--accent);font-weight:700}.calc-macro-bar{border-radius:6px;height:12px;margin:20px 0 12px;display:flex;overflow:hidden}.macro-segment{height:100%;transition:width .4s}.macro-segment.protein{background:var(--accent)}.macro-segment.carbs{background:#3b82f6}.macro-segment.fat{background:#eab308}.calc-macro-legend{color:var(--text-muted);gap:16px;font-size:12px;display:flex}.dot{border-radius:50%;width:8px;height:8px;margin-right:4px;display:inline-block}.dot.protein{background:var(--accent)}.dot.carbs{background:#3b82f6}.dot.fat{background:#eab308}.calc-disclaimer{color:#555;margin-top:12px;font-size:12px;font-style:italic}@media (width<=768px){.page-section{padding:100px 20px 60px}.calc-grid{grid-template-columns:1fr}.calc-card{padding:24px 20px}.calc-result-grid{grid-template-columns:repeat(2,1fr)}.calc-result-value{font-size:44px}.calc-macro-legend{flex-direction:column;gap:6px}}.legal-page{max-width:700px;margin:0 auto}.legal-page h1{text-transform:uppercase;margin-bottom:8px;font-size:36px;font-weight:800}.legal-updated{color:var(--text-muted);margin-bottom:40px;font-size:13px}.legal-page h2{margin-top:32px;margin-bottom:12px;font-size:18px;font-weight:700}.legal-page p{color:var(--text-muted);margin-bottom:12px;font-size:14px;line-height:1.8}.legal-page ul{color:var(--text-muted);margin-bottom:12px;padding-left:20px;font-size:14px;line-height:1.8}.legal-page a{color:var(--accent)}.footer-legal{justify-content:center;gap:24px;margin-bottom:16px;display:flex}.footer-legal a{color:#444;font-size:12px;transition:color .3s}.footer-legal a:hover{color:var(--text-muted)}@media print{nav,.hero,.stats-section,#features,#gear,#signup,#contact,footer{display:none}}.page-subtitle{color:var(--text-muted);max-width:600px;margin-bottom:40px;font-size:18px}.breadcrumb{color:var(--text-muted);align-items:center;gap:8px;margin-bottom:24px;font-size:14px;display:flex}.breadcrumb a{color:var(--text-muted);transition:color .3s}.breadcrumb a:hover{color:var(--accent)}.breadcrumb span:not(:last-child){color:#444}.exercise-filters{margin-bottom:40px}.exercise-search{background:var(--bg-card);border:1px solid var(--border);width:100%;max-width:500px;color:var(--text);font-size:16px;font-family:var(--font);border-radius:12px;margin-bottom:20px;padding:14px 20px;transition:border-color .3s}.exercise-search:focus{border-color:var(--accent);outline:none}.exercise-search::placeholder{color:#555}.filter-row{flex-direction:column;gap:16px;display:flex}.filter-group label{text-transform:uppercase;letter-spacing:1px;color:var(--text-muted);margin-bottom:8px;font-size:13px;font-weight:600;display:block}.filter-chips{flex-wrap:wrap;gap:8px;display:flex}.filter-chip{background:var(--bg-card);border:1px solid var(--border);color:var(--text-muted);font-size:13px;font-family:var(--font);cursor:pointer;border-radius:20px;padding:6px 14px;transition:all .3s}.filter-chip:hover{border-color:var(--accent);color:var(--text)}.filter-chip.active{background:var(--accent);border-color:var(--accent);color:#fff}.exercise-grid{grid-template-columns:repeat(auto-fill,minmax(280px,1fr));gap:20px;display:grid}.exercise-card{background:var(--bg-card);border:1px solid var(--border);color:var(--text);border-radius:16px;padding:24px;transition:all .3s;display:block}.exercise-card:hover{background:var(--bg-card-hover);border-color:var(--accent);transform:translateY(-4px)}.exercise-card h3{margin-bottom:8px;font-size:18px;font-weight:700}.exercise-card p{color:var(--text-muted);margin-bottom:12px;font-size:14px;line-height:1.5}.exercise-card-header{justify-content:space-between;align-items:center;margin-bottom:12px;display:flex}.exercise-category-badge{color:var(--accent);text-transform:uppercase;letter-spacing:.5px;background:#ff4d0026;border-radius:6px;padding:4px 10px;font-size:12px;font-weight:600}.exercise-difficulty{border-radius:6px;padding:4px 10px;font-size:12px;font-weight:600}.exercise-difficulty.beginner{color:#22c55e;background:#22c55e26}.exercise-difficulty.intermediate{color:#eab308;background:#eab30826}.exercise-difficulty.advanced{color:#ef4444;background:#ef444426}.exercise-card-meta{color:#555;gap:12px;font-size:12px;display:flex}.no-results{text-align:center;color:var(--text-muted);padding:60px 20px;font-size:16px}.exercise-detail h1{margin-bottom:16px}.exercise-badges{flex-wrap:wrap;gap:10px;margin-bottom:24px;display:flex}.exercise-type-badge,.exercise-equipment-badge{color:var(--text-muted);background:#ffffff0f;border-radius:6px;padding:4px 10px;font-size:12px;font-weight:600}.exercise-overview{color:var(--text-muted);max-width:700px;margin-bottom:40px;font-size:18px;line-height:1.7}.exercise-content-grid,.guide-content-grid{grid-template-columns:1fr 320px;gap:40px;margin-bottom:60px;display:grid}.exercise-section,.guide-section{margin-bottom:40px}.exercise-section h2,.guide-section h2{border-bottom:1px solid var(--border);margin-bottom:16px;padding-bottom:8px;font-size:22px;font-weight:700}.muscles-grid{grid-template-columns:1fr 1fr;gap:20px;display:grid}.muscle-group h4{text-transform:uppercase;letter-spacing:1px;color:var(--accent);margin-bottom:8px;font-size:14px;font-weight:600}.muscle-group ul{list-style:none}.muscle-group li{color:var(--text-muted);border-bottom:1px solid #ffffff08;padding:6px 0;font-size:15px}.how-to-list{counter-reset:step;padding:0;list-style:none}.how-to-list li{counter-increment:step;color:var(--text-muted);border-bottom:1px solid #ffffff08;padding:14px 0 14px 50px;font-size:15px;line-height:1.6;position:relative}.how-to-list li:before{content:counter(step);background:var(--gradient);color:#fff;border-radius:50%;justify-content:center;align-items:center;width:32px;height:32px;font-size:14px;font-weight:700;display:flex;position:absolute;top:14px;left:0}.tips-list,.mistakes-list,.side-effects-list{padding:0;list-style:none}.tips-list li,.mistakes-list li,.side-effects-list li{color:var(--text-muted);padding:10px 0 10px 28px;font-size:15px;line-height:1.6;position:relative}.tips-list li:before{content:"✓";color:#22c55e;font-weight:700;position:absolute;left:0}.mistakes-list li:before{content:"✗";color:#ef4444;font-weight:700;position:absolute;left:0}.side-effects-list li:before{content:"⚠";position:absolute;left:0}.variations-chips{flex-wrap:wrap;gap:10px;display:flex}.variation-chip{background:var(--bg-card);border:1px solid var(--border);color:var(--text-muted);border-radius:20px;padding:8px 16px;font-size:14px;transition:all .3s;display:inline-block}a.variation-chip:hover{border-color:var(--accent);color:var(--accent)}.exercise-sidebar{flex-direction:column;gap:20px;display:flex}.sidebar-card{background:var(--bg-card);border:1px solid var(--border);border-radius:16px;padding:24px;position:sticky;top:100px}.sidebar-card h3{margin-bottom:16px;font-size:16px;font-weight:700}.sidebar-card dl{grid-template-columns:auto 1fr;gap:8px 16px;display:grid}.sidebar-card dt{color:var(--text-muted);font-size:13px}.sidebar-card dd{text-align:right;font-size:14px;font-weight:600}.cta-card{background:linear-gradient(135deg,#ff4d001a,#ff88000d);border-color:#ff4d0033}.cta-card p{color:var(--text-muted);margin-bottom:16px;font-size:14px;line-height:1.5}.btn-accent{background:var(--gradient);color:#fff;text-align:center;border-radius:10px;width:100%;padding:12px 24px;font-size:14px;font-weight:700;transition:opacity .3s;display:inline-block}.btn-accent:hover{opacity:.9;color:#fff}.related-exercises,.related-guides{margin-top:40px}.related-exercises h2,.related-guides h2{margin-bottom:24px;font-size:24px}.workout-guide-grid{grid-template-columns:repeat(auto-fill,minmax(300px,1fr));gap:20px;display:grid}.workout-guide-card{background:var(--bg-card);border:1px solid var(--border);color:var(--text);border-radius:16px;padding:28px;transition:all .3s;display:block}.workout-guide-card:hover{background:var(--bg-card-hover);border-color:var(--accent);transform:translateY(-4px)}.guide-card-top{justify-content:space-between;align-items:center;margin-bottom:14px;display:flex}.guide-days{color:var(--accent);background:#ff4d0026;border-radius:6px;padding:4px 10px;font-size:12px;font-weight:600}.guide-level{color:var(--text-muted);font-size:12px;font-weight:500}.workout-guide-card h3{margin-bottom:6px;font-size:20px;font-weight:700}.guide-goal{color:var(--accent);text-transform:uppercase;letter-spacing:.5px;margin-bottom:10px;font-size:13px;font-weight:600}.guide-excerpt{color:var(--text-muted);margin-bottom:14px;font-size:14px;line-height:1.5}.guide-card-bottom{border-top:1px solid var(--border);padding-top:12px}.guide-best-for{color:#555;font-size:12px;font-style:italic}.workout-detail h1{margin-bottom:16px}.guide-meta-badges,.supp-meta-badges{flex-wrap:wrap;gap:10px;margin-bottom:32px;display:flex}.guide-goal-badge{color:var(--text-muted);background:#ffffff0f;border-radius:6px;padding:4px 10px;font-size:12px;font-weight:600}.guide-section p{color:var(--text-muted);margin-bottom:12px;font-size:15px;line-height:1.7}.guide-best-for-full{font-style:italic;font-size:16px!important}.guide-pros-cons{grid-template-columns:1fr 1fr;gap:20px;margin-bottom:40px;display:grid}.guide-pros,.guide-cons{background:var(--bg-card);border:1px solid var(--border);border-radius:12px;padding:20px}.guide-pros h3,.guide-cons h3{margin-bottom:12px;font-size:16px}.guide-pros h3{color:#22c55e}.guide-cons h3{color:#ef4444}.guide-pros ul,.guide-cons ul{padding:0;list-style:none}.guide-pros li,.guide-cons li{color:var(--text-muted);gap:8px;padding:6px 0;font-size:14px;display:flex}.pro-icon{color:#22c55e;font-weight:700}.con-icon{color:#ef4444;font-weight:700}.sample-week{flex-direction:column;gap:16px;display:flex}.sample-day{background:var(--bg-card);border:1px solid var(--border);border-radius:12px;overflow:hidden}.sample-day-header{border-bottom:1px solid var(--border);background:#ffffff05;align-items:center;gap:16px;padding:14px 20px;display:flex}.day-label{color:var(--accent);text-transform:uppercase;min-width:80px;font-size:13px;font-weight:700}.sample-day-header h4{font-size:16px;font-weight:600}.sample-exercises{border-collapse:collapse;width:100%}.sample-exercises th{text-align:left;text-transform:uppercase;letter-spacing:1px;color:var(--text-muted);border-bottom:1px solid var(--border);padding:10px 20px;font-size:12px;font-weight:600}.sample-exercises td{color:var(--text-muted);border-bottom:1px solid #ffffff05;padding:10px 20px;font-size:14px}.sample-exercises tr:last-child td{border-bottom:none}.rest-day{color:var(--text-muted);padding:16px 20px;font-size:14px;font-style:italic}.faq-list{flex-direction:column;gap:16px;display:flex}.faq-item{background:var(--bg-card);border:1px solid var(--border);border-radius:12px;padding:20px}.faq-item h4{color:var(--text);margin-bottom:8px;font-size:16px}.faq-item p{color:var(--text-muted);font-size:14px;line-height:1.6}.supplement-grid{grid-template-columns:repeat(auto-fill,minmax(280px,1fr));gap:20px;display:grid}.supplement-card{background:var(--bg-card);border:1px solid var(--border);color:var(--text);border-radius:16px;padding:24px;transition:all .3s;display:block}.supplement-card:hover{background:var(--bg-card-hover);border-color:var(--accent);transform:translateY(-4px)}.supp-card-top{justify-content:space-between;align-items:center;margin-bottom:14px;display:flex}.supp-category{color:#a78bfa;background:#8b5cf626;border-radius:6px;padding:4px 10px;font-size:12px;font-weight:600}.supp-evidence{border-radius:6px;padding:4px 10px;font-size:12px;font-weight:600}.supp-evidence.strong{color:#22c55e;background:#22c55e26}.supp-evidence.moderate{color:#eab308;background:#eab30826}.supp-evidence.limited{color:#ef4444;background:#ef444426}.supplement-card h3{margin-bottom:8px;font-size:18px;font-weight:700}.supplement-card p{color:var(--text-muted);margin-bottom:14px;font-size:14px;line-height:1.5}.supp-card-bottom{border-top:1px solid var(--border);padding-top:12px}.supp-dosage{color:var(--accent);font-size:13px;font-weight:600}.supplement-detail h1{margin-bottom:16px}.benefits-grid{grid-template-columns:1fr 1fr;gap:16px;display:grid}.benefit-card{background:var(--bg-card);border:1px solid var(--border);border-radius:12px;padding:20px}.benefit-card h4{color:var(--accent);margin-bottom:6px;font-size:15px;font-weight:700}.benefit-card p{color:var(--text-muted);font-size:14px;line-height:1.5}.dosage-table{background:var(--bg-card);border:1px solid var(--border);border-radius:12px;overflow:hidden}.dosage-row{border-bottom:1px solid #ffffff08;justify-content:space-between;padding:14px 20px;display:flex}.dosage-row:last-child{border-bottom:none}.dosage-label{color:var(--text-muted);font-size:14px;font-weight:500}.dosage-value{color:var(--text);text-align:right;max-width:60%;font-size:14px;font-weight:600}.myth-list{flex-direction:column;gap:16px;display:flex}.myth-item{background:var(--bg-card);border:1px solid var(--border);border-radius:12px;padding:20px}.myth-label{color:#ef4444;text-transform:uppercase;letter-spacing:1px;margin-bottom:4px;font-size:12px;font-weight:700}.myth-text{margin-bottom:12px;font-style:italic}.fact-label{color:#22c55e;text-transform:uppercase;letter-spacing:1px;margin-bottom:4px;font-size:12px;font-weight:700}.top-picks-grid{grid-template-columns:repeat(auto-fill,minmax(240px,1fr));gap:16px;margin-bottom:12px;display:grid}.top-pick-card{background:var(--bg-card);border:1px solid var(--border);color:var(--text);border-radius:12px;padding:20px;transition:all .3s;display:block}.top-pick-card:hover{border-color:var(--accent);background:var(--bg-card-hover)}.top-pick-card h4{margin-bottom:8px;font-size:16px}.top-pick-card p{color:var(--text-muted);margin-bottom:12px;font-size:14px}.pick-cta{color:var(--accent);font-size:14px;font-weight:600}.affiliate-disclosure{color:#444;font-size:12px;font-style:italic}@media (width<=768px){.exercise-content-grid,.guide-content-grid{grid-template-columns:1fr}.exercise-sidebar,.sidebar-card{position:static}.muscles-grid,.guide-pros-cons,.benefits-grid,.exercise-grid,.workout-guide-grid,.supplement-grid{grid-template-columns:1fr}.breadcrumb{flex-wrap:wrap;font-size:12px}.top-picks-grid{grid-template-columns:1fr}}@media (width>=769px) and (width<=1024px){.exercise-content-grid,.guide-content-grid{grid-template-columns:1fr 280px}.exercise-grid,.workout-guide-grid{grid-template-columns:repeat(2,1fr)}}.blog-filters{margin-bottom:40px}.blog-grid{grid-template-columns:repeat(auto-fill,minmax(320px,1fr));gap:24px;display:grid}.blog-card{background:var(--bg-card);border:1px solid var(--border);color:var(--text);border-radius:16px;flex-direction:column;padding:28px;transition:all .3s;display:flex}.blog-card:hover{background:var(--bg-card-hover);border-color:var(--accent);transform:translateY(-4px)}.blog-card-top{justify-content:space-between;align-items:center;margin-bottom:14px;display:flex}.blog-category-badge{color:var(--accent);text-transform:uppercase;letter-spacing:.5px;background:#ff4d0026;border-radius:6px;padding:4px 10px;font-size:12px;font-weight:600}.blog-card-meta{color:#555;gap:12px;font-size:12px;display:flex}.blog-card h3{margin-bottom:10px;font-size:20px;font-weight:700;line-height:1.3}.blog-card-excerpt{color:var(--text-muted);flex-grow:1;margin-bottom:16px;font-size:14px;line-height:1.6}.blog-card-footer{border-top:1px solid var(--border);justify-content:space-between;align-items:center;padding-top:14px;display:flex}.blog-read-more{color:var(--accent);font-size:14px;font-weight:600}.blog-card-date{color:#555;font-size:12px}.blog-post-header{max-width:700px;margin-bottom:40px}.blog-post-header h1{margin-bottom:16px;font-size:36px;font-weight:800;line-height:1.2}.blog-post-meta{flex-wrap:wrap;align-items:center;gap:16px;margin-bottom:16px;display:flex}.blog-post-meta-item{color:var(--text-muted);font-size:14px}.blog-post-meta-item.author{color:var(--text);font-weight:600}.blog-post-meta-divider{background:#444;border-radius:50%;width:4px;height:4px}.blog-post-tags{flex-wrap:wrap;gap:8px;display:flex}.blog-tag{border:1px solid var(--border);color:var(--text-muted);background:#ffffff0a;border-radius:20px;padding:4px 12px;font-size:12px}.blog-content-grid{grid-template-columns:1fr 320px;gap:40px;margin-bottom:60px;display:grid}.blog-article{max-width:700px}.blog-article p{color:var(--text-muted);margin-bottom:20px;font-size:16px;line-height:1.8}.blog-article h2{border-bottom:1px solid var(--border);color:var(--text);margin-top:40px;margin-bottom:16px;padding-bottom:8px;font-size:24px;font-weight:700}.blog-article ul{margin-bottom:24px;padding:0;list-style:none}.blog-article ul li{color:var(--text-muted);padding:8px 0 8px 24px;font-size:15px;line-height:1.7;position:relative}.blog-article ul li:before{content:"";background:var(--accent);border-radius:50%;width:6px;height:6px;position:absolute;top:16px;left:0}.blog-callout{border-left:3px solid var(--accent);background:linear-gradient(135deg,#ff4d0014,#ff88000a);border-radius:0 12px 12px 0;margin-bottom:24px;padding:20px 24px}.blog-callout p{color:var(--text);margin-bottom:0;font-size:15px;font-style:italic;line-height:1.7}.blog-sidebar{flex-direction:column;gap:20px;display:flex}.blog-sidebar .sidebar-card{background:var(--bg-card);border:1px solid var(--border);border-radius:16px;padding:24px}.blog-sidebar .sidebar-card h3{margin-bottom:16px;font-size:16px;font-weight:700}.sidebar-link-list{flex-direction:column;gap:8px;padding:0;list-style:none;display:flex}.sidebar-link-list li a{border:1px solid var(--border);color:var(--text-muted);background:#ffffff05;border-radius:10px;padding:10px 14px;font-size:14px;transition:all .3s;display:block}.sidebar-link-list li a:hover{border-color:var(--accent);color:var(--accent);background:#ff4d000d}.blog-author-card{align-items:center;gap:14px;margin-bottom:24px;display:flex}.blog-author-avatar{background:var(--gradient);color:#fff;border-radius:50%;flex-shrink:0;justify-content:center;align-items:center;width:48px;height:48px;font-size:20px;font-weight:700;display:flex}.blog-author-info{flex-direction:column;display:flex}.blog-author-name{color:var(--text);font-size:15px;font-weight:600}.blog-author-date{color:var(--text-muted);font-size:13px}.blog-related-posts{border-top:1px solid var(--border);margin-top:60px;padding-top:40px}.blog-related-posts h2{margin-bottom:24px;font-size:24px}@media (width<=768px){.blog-grid,.blog-content-grid{grid-template-columns:1fr}.blog-post-header h1{font-size:28px}.blog-article h2{font-size:20px}.blog-sidebar .sidebar-card{position:static}}@media (width>=769px) and (width<=1024px){.blog-content-grid{grid-template-columns:1fr 280px}.blog-grid{grid-template-columns:repeat(2,1fr)}}.dw-section{max-width:720px;margin:0 auto;padding:0 20px 40px}.dw-header{margin-bottom:24px}.dw-date{text-transform:uppercase;letter-spacing:1.5px;color:var(--text-muted);margin-bottom:8px;font-size:13px}.dw-title{letter-spacing:-.5px;flex-wrap:wrap;align-items:center;gap:12px;font-size:28px;font-weight:800;display:flex}.dw-day-badge{background:var(--gradient);color:#fff;letter-spacing:.5px;text-transform:uppercase;white-space:nowrap;border-radius:6px;padding:4px 10px;font-size:12px;font-weight:700;display:inline-block}.dw-day-badge.small{padding:3px 8px;font-size:11px}.dw-meta{flex-wrap:wrap;gap:12px;margin-top:10px;display:flex}.dw-difficulty{text-transform:uppercase;letter-spacing:.5px;border-radius:20px;padding:4px 10px;font-size:12px;font-weight:600}.dw-diff-beginner{color:#22c55e;background:#22c55e26}.dw-diff-intermediate{color:var(--accent);background:#ff4d0026}.dw-diff-advanced{color:#ef4444;background:#ef444426}.dw-focus,.dw-duration{color:var(--text-muted);align-items:center;font-size:13px;display:flex}.dw-focus:before,.dw-duration:before{content:"";background:var(--text-muted);border-radius:50%;width:4px;height:4px;margin-right:8px;display:inline-block}.dw-warmup{background:var(--bg-card);border:1px solid var(--border);border-radius:12px;margin-bottom:20px;padding:16px 20px}.dw-warmup-label{text-transform:uppercase;letter-spacing:1.5px;color:var(--accent);margin-bottom:6px;font-size:11px;font-weight:700}.dw-warmup-text{color:var(--text-muted);font-size:14px;line-height:1.5}.dw-table-wrap{margin-bottom:20px;position:relative}.dw-table{border-collapse:collapse;background:var(--bg-card);border:1px solid var(--border);border-radius:12px;width:100%;overflow:hidden}.dw-table thead{background:#ffffff08}.dw-table th{text-transform:uppercase;letter-spacing:1px;color:var(--text-muted);text-align:left;padding:12px 16px;font-size:11px;font-weight:600}.dw-table th:first-child{text-align:center;width:40px}.dw-table td{border-top:1px solid var(--border);padding:12px 16px;font-size:14px}.dw-cell-num{text-align:center;color:var(--text-muted);font-size:13px;font-weight:600}.dw-cell-name{color:var(--text);font-weight:600}.dw-cell-sets,.dw-cell-reps,.dw-cell-rest{color:var(--text-muted);font-size:13px}.dw-table tbody tr:hover{background:var(--bg-card-hover)}.dw-locked-overlay{background:var(--bg-card);border:1px solid var(--border);border-top:none;border-radius:0 0 12px 12px;margin-top:-1px;position:relative;overflow:hidden}.dw-locked-rows{filter:blur(6px);pointer-events:none;-webkit-user-select:none;user-select:none;opacity:.5;padding:0 16px}.dw-locked-row{border-top:1px solid var(--border);color:var(--text-muted);grid-template-columns:40px 1fr 60px 80px 60px;gap:8px;padding:10px 0;font-size:14px;display:grid}.dw-locked-blur{text-overflow:ellipsis;white-space:nowrap;overflow:hidden}.dw-upgrade-gate{-webkit-backdrop-filter:blur(2px);backdrop-filter:blur(2px);text-align:center;background:#0a0a0a99;flex-direction:column;justify-content:center;align-items:center;gap:8px;padding:24px;display:flex;position:absolute;inset:0}.dw-lock-icon{font-size:28px}.dw-upgrade-gate p{color:var(--text-muted);font-size:14px}.dw-upgrade-btn{background:var(--gradient);color:#fff;cursor:pointer;border:none;border-radius:8px;padding:10px 28px;font-size:14px;font-weight:700;text-decoration:none;transition:transform .2s,box-shadow .2s;display:inline-block}.dw-upgrade-btn:hover{box-shadow:0 6px 20px var(--accent-glow);color:#fff;transform:translateY(-2px)}.dw-finisher{background:var(--bg-card);border:1px solid var(--border);border-left:3px solid var(--accent);border-radius:12px;margin-bottom:20px;padding:16px 20px}.dw-finisher-label{text-transform:uppercase;letter-spacing:1.5px;color:var(--accent);margin-bottom:6px;font-size:11px;font-weight:700}.dw-finisher-text{color:var(--text);font-size:14px;line-height:1.5}.dw-tip{background:#ff4d000f;border:1px solid #ff4d001f;border-radius:12px;align-items:flex-start;gap:12px;margin-bottom:24px;padding:14px 18px;display:flex}.dw-tip-icon{flex-shrink:0;font-size:20px;line-height:1.5}.dw-tip p{color:var(--text-muted);margin:0;font-size:13px;line-height:1.6}.dw-actions{gap:12px;margin-bottom:24px;display:flex}.dw-btn{cursor:pointer;text-align:center;border:none;border-radius:10px;flex:1;padding:12px 24px;font-size:14px;font-weight:700;text-decoration:none;transition:transform .2s,box-shadow .2s}.dw-btn-primary{background:var(--gradient);color:#fff}.dw-btn-primary:hover{box-shadow:0 6px 20px var(--accent-glow);color:#fff;transform:translateY(-2px)}.dw-btn-secondary{background:var(--bg-card);color:var(--text);border:1px solid var(--border)}.dw-btn-secondary:hover{background:var(--bg-card-hover);transform:translateY(-1px)}.dw-tomorrow{border:1px solid var(--border);border-radius:12px;overflow:hidden}.dw-tomorrow-toggle{background:var(--bg-card);width:100%;color:var(--text);cursor:pointer;border:none;justify-content:space-between;align-items:center;padding:14px 20px;font-size:14px;font-weight:600;transition:background .2s;display:flex}.dw-tomorrow-toggle:hover{background:var(--bg-card-hover)}.dw-chevron{color:var(--text-muted);font-size:12px;transition:transform .2s}.dw-tomorrow-toggle.open .dw-chevron{transform:rotate(180deg)}.dw-tomorrow-content{background:var(--bg-card);border-top:1px solid var(--border);padding:16px 20px}.dw-tomorrow-header{align-items:center;gap:10px;margin-bottom:8px;display:flex}.dw-tomorrow-header strong{font-size:16px}.dw-tomorrow-meta{gap:12px;margin-bottom:12px;display:flex}.dw-tomorrow-meta span{color:var(--text-muted);font-size:12px}.dw-tomorrow-exercises{margin:0;padding:0;list-style:none}.dw-tomorrow-exercises li{color:var(--text-muted);border-top:1px solid var(--border);padding:6px 0;font-size:13px}.dw-tomorrow-exercises li:first-child{border-top:none}.dw-muted{color:var(--text-muted);opacity:.6;font-style:italic}@media (width<=600px){.dw-title{font-size:22px}.dw-table th,.dw-table td{padding:10px;font-size:13px}.dw-table th:first-child,.dw-cell-num{width:32px;padding:10px 6px}.dw-cell-rest,.dw-table th:last-child{display:none}.dw-locked-row{grid-template-columns:32px 1fr 50px 70px}.dw-locked-row span:last-child{display:none}.dw-actions{flex-direction:column}.dw-btn{flex:none}}.pg-intro{text-align:center;background:var(--bg-card);border:1px solid var(--border);border-radius:20px;max-width:500px;margin:0 auto;padding:60px 20px}.pg-intro-icon{margin-bottom:20px;font-size:48px}.pg-intro h3{text-transform:uppercase;margin-bottom:12px;font-size:28px;font-weight:800}.pg-intro p{color:var(--text-muted);max-width:380px;margin-bottom:32px;margin-left:auto;margin-right:auto;font-size:15px;line-height:1.7}.pg-quiz{background:var(--bg-card);border:1px solid var(--border);border-radius:20px;max-width:600px;margin:0 auto;padding:40px}.pg-progress{background:#ffffff0f;border-radius:4px;height:4px;margin-bottom:24px;overflow:hidden}.pg-progress-bar{background:var(--gradient);border-radius:4px;height:100%;transition:width .4s}.pg-step-count{color:var(--text-muted);text-transform:uppercase;letter-spacing:1.5px;margin-bottom:8px;font-size:12px;font-weight:600}.pg-question{text-transform:uppercase;margin-bottom:32px;font-size:24px;font-weight:800}.pg-options{grid-template-columns:repeat(2,1fr);gap:12px;margin-bottom:32px;display:grid}.pg-option{border:1px solid var(--border);color:var(--text);cursor:pointer;font-family:var(--font);text-align:center;background:0 0;border-radius:12px;flex-direction:column;align-items:center;gap:8px;padding:24px 16px;transition:all .2s;display:flex}.pg-option:hover{background:#ff4d0008;border-color:#ff4d004d}.pg-option.selected{border-color:var(--accent);box-shadow:0 0 20px var(--accent-glow);background:#ff4d0014}.pg-option-icon{font-size:28px}.pg-option-label{text-transform:uppercase;letter-spacing:.5px;font-size:14px;font-weight:700}.pg-option-desc{color:var(--text-muted);font-size:12px}.pg-chips{flex-wrap:wrap;gap:8px;display:flex}.pg-chip{border-radius:100px;flex-direction:row;padding:10px 20px}.pg-chip .pg-option-icon{display:none}.pg-notes{border:1px solid var(--border);width:100%;color:var(--text);font-size:14px;font-family:var(--font);resize:vertical;background:0 0;border-radius:8px;outline:none;min-height:80px;margin-bottom:24px;padding:16px;transition:border-color .3s}.pg-notes:focus{border-color:var(--accent)}.pg-notes::placeholder{color:#444}.pg-nav{justify-content:space-between;gap:12px;display:flex}.pg-nav .btn:disabled{opacity:.3;cursor:not-allowed}.pg-error{color:var(--error);text-align:center;margin-top:16px;font-weight:600}.pg-loading{text-align:center;padding:80px 20px}.pg-spinner{border:3px solid var(--border);border-top-color:var(--accent);border-radius:50%;width:48px;height:48px;margin:0 auto 24px;animation:.8s linear infinite spin}@keyframes spin{to{transform:rotate(360deg)}}.pg-loading h3{text-transform:uppercase;margin-bottom:8px;font-size:24px;font-weight:800}.pg-loading p{color:var(--text-muted);font-size:14px}.pg-results{max-width:800px;margin:0 auto}.pg-results-header{text-align:center;background:var(--bg-card);border:1px solid var(--border);border-radius:16px;margin-bottom:40px;padding:32px}.pg-results-header h3{text-transform:uppercase;margin-bottom:8px;font-size:28px;font-weight:800}.pg-results-header p{color:var(--text-muted);font-size:14px;line-height:1.6}.pg-split-badge{text-transform:uppercase;letter-spacing:1px;color:var(--accent);background:#ff4d001a;border:1px solid #ff4d0033;border-radius:100px;margin-bottom:12px;padding:6px 16px;font-size:12px;font-weight:700;display:inline-block}.pg-meta-cards{grid-template-columns:repeat(auto-fit,minmax(280px,1fr));gap:16px;margin-bottom:24px;display:grid}.pg-meta-card{background:var(--bg-card);border:1px solid var(--border);border-radius:12px;padding:20px}.pg-meta-card h4{text-transform:uppercase;margin-bottom:8px;font-size:14px;font-weight:700}.pg-meta-card p{color:var(--text-muted);font-size:13px;line-height:1.6}.pg-duration{color:var(--text-muted);margin-bottom:12px;font-size:13px;display:inline-block}.pg-day-tabs{gap:8px;margin-bottom:24px;padding-bottom:4px;display:flex;overflow-x:auto}.pg-day-tab{text-transform:uppercase;letter-spacing:.5px;border:1px solid var(--border);color:var(--text-muted);cursor:pointer;font-size:13px;font-weight:600;font-family:var(--font);white-space:nowrap;background:0 0;border-radius:8px;padding:10px 20px;transition:all .2s}.pg-day-tab:hover{border-color:#fff3}.pg-day-tab.active{background:var(--gradient);color:#fff;border-color:#0000}.pg-day-content{background:var(--bg-card);border:1px solid var(--border);border-radius:16px;margin-bottom:24px;padding:32px}.pg-day-content h4{text-transform:uppercase;margin-bottom:16px;font-size:20px;font-weight:700}.pg-warmup,.pg-cooldown{color:var(--text-muted);background:#ff4d000d;border-radius:8px;margin-bottom:16px;padding:12px 16px;font-size:13px}.pg-cooldown{margin-top:16px;margin-bottom:0}.pg-exercises{border:1px solid var(--border);border-radius:8px;overflow:hidden}.pg-exercise-header{text-transform:uppercase;letter-spacing:1px;color:var(--text-muted);border-bottom:1px solid var(--border);background:#ffffff05;grid-template-columns:1fr 60px 80px 60px;gap:8px;padding:12px 16px;font-size:11px;font-weight:700;display:grid}.pg-exercise-row{border-bottom:1px solid var(--border);grid-template-columns:1fr 60px 80px 60px;align-items:center;gap:8px;padding:14px 16px;font-size:14px;display:grid}.pg-exercise-row:last-child{border-bottom:none}.pg-exercise-name{flex-direction:column;gap:2px;font-weight:600;display:flex}.pg-exercise-name small{color:var(--text-muted);font-size:11px;font-weight:400}.pg-exercise-val{text-align:center;color:var(--text-muted);font-size:13px}.pg-tips{background:var(--bg-card);border:1px solid var(--border);border-radius:16px;margin-bottom:24px;padding:28px}.pg-tips h4{text-transform:uppercase;color:var(--accent);margin-bottom:16px;font-size:16px;font-weight:700}.pg-tips ul{flex-direction:column;gap:12px;list-style:none;display:flex}.pg-tips li{color:var(--text-muted);padding-left:20px;font-size:14px;line-height:1.6;position:relative}.pg-tips li:before{content:"→";color:var(--accent);position:absolute;left:0}.pg-results-actions{justify-content:center;gap:16px;display:flex}@media (width<=768px){.pg-quiz{padding:24px 20px}.pg-options{grid-template-columns:1fr}.pg-question{font-size:20px}.pg-exercise-header,.pg-exercise-row{text-align:left;grid-template-columns:1fr}.pg-exercise-header span:not(:first-child),.pg-exercise-row .pg-exercise-val{display:none}.pg-exercise-name:after{content:attr(data-meta);color:var(--text-muted);font-size:12px;font-weight:400}.pg-day-content{padding:20px}.pg-results-actions{flex-direction:column}}@media print{.pg-results{color:#000;max-width:100%}.pg-results-header,.pg-day-content,.pg-tips{background:#fff;border:1px solid #ddd}.pg-day-tabs,.pg-results-actions{display:none}.pg-day-content{break-inside:avoid;display:block!important}}.timer-container{background:var(--bg-card);border:1px solid var(--border);border-radius:16px;max-width:480px;margin:0 auto;padding:32px}.timer-header{justify-content:space-between;align-items:center;margin-bottom:24px;display:flex}.timer-header h2{letter-spacing:-.3px;font-size:20px;font-weight:700}.timer-sets{flex-direction:column;align-items:flex-end;display:flex}.sets-count{background:var(--gradient);-webkit-text-fill-color:transparent;-webkit-background-clip:text;background-clip:text;font-size:28px;font-weight:800;line-height:1}.sets-label{color:var(--text-muted);text-transform:uppercase;letter-spacing:.5px;font-size:11px}.timer-presets{grid-template-columns:repeat(3,1fr);gap:8px;margin-bottom:16px;display:grid}.timer-preset-btn{border:1px solid var(--border);cursor:pointer;background:#ffffff0a;border-radius:10px;flex-direction:column;align-items:center;gap:4px;padding:12px 8px;transition:all .2s;display:flex}.timer-preset-btn:hover{background:#ff4d0014;border-color:#ff4d0033}.timer-preset-btn.active{border-color:var(--accent);background:#ff4d001f}.preset-name{color:var(--text);text-transform:uppercase;letter-spacing:.5px;font-size:12px;font-weight:600}.preset-time{color:var(--accent);font-size:14px;font-weight:700}.timer-custom{justify-content:center;align-items:center;gap:8px;margin-bottom:24px;display:flex}.timer-input{border:1px solid var(--border);width:60px;color:var(--text);text-align:center;font-size:16px;font-weight:600;font-family:var(--font);background:#ffffff0a;border-radius:8px;padding:8px 10px}.timer-input:focus{border-color:var(--accent);outline:none}.timer-input::placeholder{color:var(--text-muted);font-size:13px;font-weight:400}.timer-colon{color:var(--text-muted);font-size:20px;font-weight:700}.timer-custom-btn{background:var(--gradient);color:#fff;cursor:pointer;text-transform:uppercase;letter-spacing:.5px;border:none;border-radius:8px;padding:8px 16px;font-size:13px;font-weight:700;transition:opacity .2s}.timer-custom-btn:hover{opacity:.85}.timer-display{justify-content:center;align-items:center;width:260px;height:260px;margin:0 auto 24px;display:flex;position:relative}.timer-ring{width:100%;height:100%;position:absolute;inset:0}.timer-ring-bg{stroke:#ffffff0f}.timer-ring-progress{stroke:var(--accent);filter:drop-shadow(0 0 8px var(--accent-glow))}.timer-time{font-variant-numeric:tabular-nums;letter-spacing:-2px;color:var(--text);z-index:1;font-size:64px;font-weight:800;transition:color .3s}.timer-time.timer-finished{color:var(--success);animation:.6s ease-in-out 3 timerPulse}.timer-time.timer-warning{color:var(--error);animation:1s ease-in-out infinite timerPulse}@keyframes timerPulse{0%,to{transform:scale(1)}50%{transform:scale(1.05)}}.timer-controls{justify-content:center;gap:12px;margin-bottom:20px;display:flex}.timer-btn{cursor:pointer;text-transform:uppercase;letter-spacing:.5px;font-size:15px;font-weight:700;font-family:var(--font);border:none;border-radius:12px;min-width:120px;padding:14px 28px;transition:all .2s}.timer-btn-reset{color:var(--text-muted);background:#ffffff0f}.timer-btn-reset:hover{color:var(--text);background:#ffffff1a}.timer-btn-start{background:var(--gradient);color:#fff}.timer-btn-start:hover{opacity:.9;transform:translateY(-1px)}.timer-btn-pause{color:var(--accent);background:#ff4d0026;border:1px solid #ff4d004d}.timer-btn-pause:hover{background:#ff4d0040}.timer-auto-label{color:var(--text-muted);cursor:pointer;-webkit-user-select:none;user-select:none;justify-content:center;align-items:center;gap:10px;font-size:13px;display:flex}.timer-auto-label input{display:none}.timer-checkbox-custom{border:2px solid var(--border);border-radius:4px;flex-shrink:0;justify-content:center;align-items:center;width:18px;height:18px;transition:all .2s;display:flex}.timer-auto-label input:checked+.timer-checkbox-custom{background:var(--accent);border-color:var(--accent)}.timer-auto-label input:checked+.timer-checkbox-custom:after{content:"";border:2px solid #fff;border-width:0 2px 2px 0;width:5px;height:9px;margin-top:-2px;transform:rotate(45deg)}@media (width<=600px){.timer-container{border-radius:12px;padding:20px}.timer-time{font-size:52px}.timer-display{width:220px;height:220px}.timer-btn{min-width:100px;padding:14px 20px}}.pr-container{background:var(--bg-card);border:1px solid var(--border);border-radius:16px;max-width:640px;margin:0 auto;padding:32px}.pr-header{justify-content:space-between;align-items:center;margin-bottom:24px;display:flex}.pr-header h2{letter-spacing:-.3px;font-size:20px;font-weight:700}.pr-export-btn{border:1px solid var(--border);color:var(--text-muted);cursor:pointer;font-size:12px;font-weight:600;font-family:var(--font);background:#ffffff0a;border-radius:8px;align-items:center;gap:6px;padding:8px 14px;transition:all .2s;display:flex}.pr-export-btn:hover{color:var(--text);background:#ffffff14}.pr-form{margin-bottom:24px}.pr-form-row{flex-wrap:wrap;gap:8px;margin-bottom:10px;display:flex}.pr-select{border:1px solid var(--border);min-width:140px;color:var(--text);font-size:14px;font-family:var(--font);cursor:pointer;appearance:none;background:#ffffff0a url("data:image/svg+xml,%3Csvg width='10' height='6' viewBox='0 0 10 6' fill='none' xmlns='http://www.w3.org/2000/svg'%3E%3Cpath d='M1 1l4 4 4-4' stroke='%23888' stroke-width='1.5' stroke-linecap='round'/%3E%3C/svg%3E") right 12px center no-repeat;border-radius:8px;flex:1;padding:10px 32px 10px 12px}.pr-select:focus{border-color:var(--accent);outline:none}.pr-select option{color:var(--text);background:#1a1a1a}.pr-select-small{flex:0;min-width:auto;padding:6px 28px 6px 10px;font-size:13px}.pr-weight-input{flex:0 0 100px;position:relative}.pr-weight-input .pr-input{width:100%;padding-right:32px}.pr-unit{color:var(--text-muted);pointer-events:none;font-size:12px;font-weight:600;position:absolute;top:50%;right:10px;transform:translateY(-50%)}.pr-input{border:1px solid var(--border);color:var(--text);font-size:14px;font-family:var(--font);background:#ffffff0a;border-radius:8px;padding:10px 12px}.pr-input:focus{border-color:var(--accent);outline:none}.pr-date-input{--lightningcss-light: ;--lightningcss-dark:initial;color-scheme:dark;flex:0 0 140px}.pr-add-btn{background:var(--gradient);color:#fff;cursor:pointer;text-transform:uppercase;letter-spacing:.5px;width:100%;font-size:14px;font-weight:700;font-family:var(--font);border:none;border-radius:10px;padding:12px;transition:opacity .2s}.pr-add-btn:hover{opacity:.9}.pr-grid{grid-template-columns:repeat(3,1fr);gap:8px;margin-bottom:24px;display:grid}.pr-card{text-align:center;background:#ff4d000f;border:1px solid #ff4d001f;border-radius:10px;flex-direction:column;align-items:center;gap:4px;padding:14px 12px;display:flex}.pr-card-empty{border-color:var(--border);background:#ffffff05}.pr-card-exercise{color:var(--text-muted);text-transform:uppercase;letter-spacing:.3px;font-size:11px;font-weight:600}.pr-card-weight{background:var(--gradient);-webkit-text-fill-color:transparent;-webkit-background-clip:text;background-clip:text;font-size:22px;font-weight:800;line-height:1.2}.pr-card-empty .pr-card-weight{-webkit-text-fill-color:var(--text-muted);color:var(--text-muted);background:0 0;font-size:18px}.pr-card-date{color:var(--text-muted);font-size:10px}.pr-chart-section{margin-bottom:24px}.pr-chart-header{justify-content:space-between;align-items:center;margin-bottom:12px;display:flex}.pr-chart-header h3{font-size:15px;font-weight:600}.pr-chart-canvas{border:1px solid var(--border);background:#ffffff05;border-radius:10px}.pr-history h3{margin-bottom:12px;font-size:15px;font-weight:600}.pr-entries{flex-direction:column;gap:4px;display:flex}.pr-entry{background:#ffffff05;border-radius:8px;justify-content:space-between;align-items:center;padding:10px 12px;transition:background .2s;display:flex}.pr-entry:hover{background:#ffffff0a}.pr-entry-info{flex-direction:column;gap:2px;display:flex}.pr-entry-exercise{color:var(--text);font-size:13px;font-weight:600}.pr-entry-date{color:var(--text-muted);font-size:11px}.pr-entry-right{align-items:center;gap:12px;display:flex}.pr-entry-weight{color:var(--accent);font-variant-numeric:tabular-nums;font-size:16px;font-weight:700}.pr-delete-btn{color:var(--text-muted);cursor:pointer;background:0 0;border:none;border-radius:4px;align-items:center;padding:4px;transition:all .2s;display:flex}.pr-delete-btn:hover{color:var(--error);background:#ef44441a}.pr-delete-confirm{gap:4px;display:flex}.pr-delete-yes,.pr-delete-no{cursor:pointer;font-size:11px;font-weight:600;font-family:var(--font);border:none;border-radius:6px;padding:4px 10px}.pr-delete-yes{background:var(--error);color:#fff}.pr-delete-no{color:var(--text-muted);background:#ffffff0f}@media (width<=600px){.pr-container{padding:20px}.pr-grid{grid-template-columns:repeat(2,1fr)}.pr-form-row{flex-direction:column}.pr-weight-input,.pr-date-input{flex:1}}