:root {
  --bg: #0a0a0a;
  --surface: #141414;
  --surface2: #1c1c1c;
  --border: #2a2a2a;
  --text: #e8e8e8;
  --text-dim: #888;
  --accent: #ff6b35;
  --accent2: #ffd166;
  --green: #4ecdc4;
  --red: #ff6b6b;
  --blue: #74b9ff;
  --purple: #a29bfe;
}

* { margin: 0; padding: 0; box-sizing: border-box; }

body {
  font-family: 'DM Sans', sans-serif;
  background: var(--bg);
  color: var(--text);
  line-height: 1.6;
  padding-bottom: 80px;
}

/* ===== TOP BAR ===== */
.top-bar {
  position: sticky;
  top: 0;
  z-index: 100;
  background: var(--bg);
  border-bottom: 1px solid var(--border);
  padding: 10px 16px 0;
}

.top-title {
  font-size: 14px;
  font-weight: 700;
  text-align: center;
  padding-bottom: 10px;
  background: linear-gradient(135deg, var(--accent), var(--accent2));
  -webkit-background-clip: text;
  -webkit-text-fill-color: transparent;
}

.nav-tabs {
  display: flex;
  gap: 2px;
  overflow-x: auto;
  -webkit-overflow-scrolling: touch;
  scrollbar-width: none;
  padding-bottom: 0;
}

.nav-tabs::-webkit-scrollbar { display: none; }

.nav-tab {
  flex-shrink: 0;
  padding: 8px 14px;
  font-family: 'Space Mono', monospace;
  font-size: 11px;
  letter-spacing: 0.5px;
  color: var(--text-dim);
  background: none;
  border: none;
  border-bottom: 2px solid transparent;
  cursor: pointer;
  white-space: nowrap;
  transition: all 0.2s;
}

.nav-tab:hover { color: var(--text); }

.nav-tab.active {
  color: var(--accent);
  border-bottom-color: var(--accent);
}

.nav-tab.day-lift { color: var(--accent); }
.nav-tab.day-run { color: var(--green); }
.nav-tab.day-rest { color: var(--text-dim); }

.nav-tab.active.day-lift { border-bottom-color: var(--accent); }
.nav-tab.active.day-run { border-bottom-color: var(--green); }

/* ===== TAB CONTENT ===== */
.tab-content {
  display: none;
  padding: 20px 16px;
  max-width: 600px;
  margin: 0 auto;
}

.tab-content.active { display: block; }

/* ===== EXERCISE CARD ===== */
.ex-card {
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: 12px;
  margin-bottom: 14px;
  overflow: hidden;
}

.ex-card-header {
  display: flex;
  justify-content: space-between;
  align-items: flex-start;
  padding: 14px 16px 10px;
  gap: 8px;
}

.ex-card-title {
  font-weight: 700;
  font-size: 16px;
  flex: 1;
}

.ex-card-badge {
  display: flex;
  flex-direction: column;
  align-items: flex-end;
  gap: 4px;
}

.ex-card-sets {
  font-family: 'Space Mono', monospace;
  font-size: 14px;
  font-weight: 700;
  color: var(--accent2);
}

.ex-card-rest {
  font-family: 'Space Mono', monospace;
  font-size: 10px;
  color: var(--text-dim);
  background: var(--surface2);
  padding: 2px 8px;
  border-radius: 4px;
}

.ex-card-body {
  padding: 0 16px 14px;
}

.ex-card-how {
  font-size: 13px;
  color: var(--text-dim);
  line-height: 1.7;
  margin-bottom: 8px;
}

.ex-card-how strong { color: var(--text); }

.ex-card-mistake {
  font-size: 12px;
  color: var(--red);
  background: rgba(255, 107, 107, 0.08);
  padding: 8px 12px;
  border-radius: 6px;
  margin-top: 6px;
}

.ex-card-video {
  display: inline-flex;
  align-items: center;
  gap: 6px;
  font-family: 'Space Mono', monospace;
  font-size: 10px;
  color: var(--blue);
  background: rgba(116, 185, 255, 0.1);
  padding: 5px 10px;
  border-radius: 5px;
  border: 1px solid rgba(116, 185, 255, 0.2);
  text-decoration: none;
  margin-top: 8px;
}

.ex-card-video:hover { background: rgba(116, 185, 255, 0.2); }

/* ===== SECTION LABELS ===== */
.section-label {
  font-family: 'Space Mono', monospace;
  font-size: 11px;
  letter-spacing: 2px;
  text-transform: uppercase;
  padding: 6px 12px;
  border-radius: 6px;
  margin-bottom: 14px;
  display: inline-block;
}

.section-label.warmup {
  color: var(--accent2);
  background: rgba(255, 209, 102, 0.1);
  border: 1px solid rgba(255, 209, 102, 0.2);
}

.section-label.main {
  color: var(--accent);
  background: rgba(255, 107, 53, 0.1);
  border: 1px solid rgba(255, 107, 53, 0.2);
}

.section-label.posture {
  color: var(--green);
  background: rgba(78, 205, 196, 0.1);
  border: 1px solid rgba(78, 205, 196, 0.2);
}

.section-label.arms {
  color: var(--blue);
  background: rgba(116, 185, 255, 0.1);
  border: 1px solid rgba(116, 185, 255, 0.2);
}

.section-label.core {
  color: var(--purple);
  background: rgba(162, 155, 254, 0.1);
  border: 1px solid rgba(162, 155, 254, 0.2);
}

.section-label.progression {
  color: var(--accent2);
  background: rgba(255, 209, 102, 0.1);
  border: 1px solid rgba(255, 209, 102, 0.2);
}

/* ===== UTILITY ===== */
.tip {
  background: rgba(78, 205, 196, 0.08);
  border: 1px solid rgba(78, 205, 196, 0.15);
  border-radius: 8px;
  padding: 14px 16px;
  font-size: 13px;
  color: var(--green);
  margin-bottom: 14px;
  line-height: 1.6;
}

.warning {
  background: rgba(255, 107, 107, 0.08);
  border: 1px solid rgba(255, 107, 107, 0.2);
  border-radius: 8px;
  padding: 14px 16px;
  font-size: 13px;
  color: var(--red);
  margin-bottom: 14px;
  line-height: 1.6;
}

.info {
  background: rgba(116, 185, 255, 0.08);
  border: 1px solid rgba(116, 185, 255, 0.15);
  border-radius: 8px;
  padding: 14px 16px;
  font-size: 13px;
  color: var(--blue);
  margin-bottom: 14px;
  line-height: 1.6;
}

.card {
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: 12px;
  padding: 16px;
  margin-bottom: 12px;
}

.card-time {
  font-family: 'Space Mono', monospace;
  font-size: 11px;
  letter-spacing: 1px;
  color: var(--accent2);
  margin-bottom: 6px;
}

.card-title {
  font-weight: 700;
  font-size: 15px;
  margin-bottom: 8px;
}

.card-body {
  font-size: 13px;
  color: var(--text-dim);
  line-height: 1.7;
}

.card-body strong { color: var(--text); }

.protein-tag {
  display: inline-block;
  font-family: 'Space Mono', monospace;
  font-size: 10px;
  background: rgba(255, 107, 53, 0.1);
  color: var(--accent);
  padding: 2px 7px;
  border-radius: 3px;
  margin-left: 4px;
  border: 1px solid rgba(255, 107, 53, 0.15);
}

.macro-grid {
  display: grid;
  grid-template-columns: repeat(4, 1fr);
  gap: 8px;
  margin-bottom: 16px;
}

.macro-box {
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: 8px;
  padding: 12px 8px;
  text-align: center;
}

.macro-num {
  font-family: 'Space Mono', monospace;
  font-size: 18px;
  font-weight: 700;
}

.macro-label {
  font-size: 9px;
  color: var(--text-dim);
  text-transform: uppercase;
  letter-spacing: 1px;
  margin-top: 2px;
}

.supp-row {
  display: flex;
  align-items: center;
  gap: 12px;
  padding: 12px 16px;
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: 8px;
  margin-bottom: 8px;
}

.supp-icon {
  width: 36px;
  height: 36px;
  border-radius: 8px;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 16px;
  flex-shrink: 0;
}

.supp-info { flex: 1; }
.supp-name { font-weight: 700; font-size: 13px; }
.supp-dose { font-size: 11px; color: var(--text-dim); }
.supp-when {
  font-family: 'Space Mono', monospace;
  font-size: 10px;
  color: var(--accent2);
}

.rules-grid {
  display: grid;
  grid-template-columns: 1fr;
  gap: 8px;
}

.rule-card {
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: 8px;
  padding: 12px;
}

.rule-do { border-left: 3px solid var(--green); }
.rule-dont { border-left: 3px solid var(--red); }

.rule-label {
  font-family: 'Space Mono', monospace;
  font-size: 10px;
  letter-spacing: 1px;
  margin-bottom: 4px;
}

.rule-text {
  font-size: 13px;
  color: var(--text-dim);
  line-height: 1.5;
}

.checkin-item {
  display: flex;
  align-items: center;
  gap: 10px;
  padding: 10px 0;
  font-size: 14px;
  color: var(--text-dim);
  border-bottom: 1px solid var(--border);
}

.checkin-item:last-child { border-bottom: none; }

.checkin-box {
  width: 22px;
  height: 22px;
  border: 2px solid var(--border);
  border-radius: 5px;
  flex-shrink: 0;
}

.prog-table {
  width: 100%;
  border-collapse: collapse;
  font-size: 13px;
}

.prog-table th {
  font-family: 'Space Mono', monospace;
  font-size: 10px;
  color: var(--accent2);
  text-align: left;
  padding: 8px 10px;
  border-bottom: 1px solid var(--border);
}

.prog-table td {
  padding: 10px;
  border-bottom: 1px solid var(--border);
  color: var(--text-dim);
}

.prog-table td:first-child {
  font-family: 'Space Mono', monospace;
  font-size: 11px;
  color: var(--accent);
  white-space: nowrap;
}

.phase-bar {
  display: flex;
  gap: 4px;
  margin-bottom: 16px;
  flex-wrap: wrap;
}

.phase-seg {
  flex: 1;
  min-width: 80px;
  padding: 8px 6px;
  border-radius: 6px;
  text-align: center;
  font-size: 10px;
  font-weight: 700;
}

.phase-seg.active {
  background: rgba(255, 107, 53, 0.15);
  border: 1px solid rgba(255, 107, 53, 0.3);
  color: var(--accent);
}

.phase-seg.upcoming {
  background: var(--surface);
  border: 1px solid var(--border);
  color: var(--text-dim);
}

.phase-seg.wedding {
  background: rgba(255, 107, 107, 0.1);
  border: 1px solid rgba(255, 107, 107, 0.25);
  color: var(--red);
}

.page-title {
  font-size: 20px;
  font-weight: 700;
  margin-bottom: 4px;
}

.page-subtitle {
  font-size: 13px;
  color: var(--text-dim);
  margin-bottom: 20px;
}

.divider {
  height: 1px;
  background: var(--border);
  margin: 20px 0;
}

/* ===== TRACKER ===== */
.tracker-bar {
  display: flex;
  gap: 6px;
  margin-bottom: 16px;
  padding: 12px;
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: 10px;
}

.tracker-dot {
  flex: 1;
  text-align: center;
  padding: 6px 0;
  border-radius: 6px;
  font-family: 'Space Mono', monospace;
  font-size: 10px;
  color: var(--text-dim);
  background: var(--surface2);
  border: 1px solid var(--border);
  cursor: default;
}

.tracker-dot.done {
  background: rgba(78, 205, 196, 0.15);
  border-color: rgba(78, 205, 196, 0.3);
  color: var(--green);
}

.tracker-dot.today {
  border-color: var(--accent);
  color: var(--accent);
}

.done-btn {
  display: block;
  width: 100%;
  padding: 14px;
  margin-top: 20px;
  font-family: 'Space Mono', monospace;
  font-size: 13px;
  font-weight: 700;
  letter-spacing: 1px;
  color: var(--bg);
  background: var(--green);
  border: none;
  border-radius: 10px;
  cursor: pointer;
  transition: opacity 0.2s;
}

.done-btn:hover { opacity: 0.9; }

.done-btn.completed {
  background: var(--surface2);
  color: var(--green);
  border: 1px solid rgba(78, 205, 196, 0.3);
  cursor: default;
}

.streak-card {
  display: flex;
  align-items: center;
  justify-content: center;
  gap: 8px;
  padding: 10px;
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: 8px;
  margin-bottom: 14px;
  font-family: 'Space Mono', monospace;
  font-size: 12px;
  color: var(--accent2);
}

@media (max-width: 600px) {
  .macro-grid { grid-template-columns: repeat(2, 1fr); }
}