:root{color-scheme:dark;--navy:#344552;--deep:#263844;--soft:#d2d9dc;--muted:#b7c2c8;--paper:#344552;--sand:#D8CDBD;--sand-hover:#e9dfd1;--line:rgba(224,229,233,.13);--surface:#3b4d5b;--radius:22px}*{box-sizing:border-box}html{scroll-behavior:smooth}body{margin:0;background:var(--paper);color:#fff;font:16px/1.5 -apple-system,BlinkMacSystemFont,"Segoe UI",Arial,sans-serif;-webkit-font-smoothing:antialiased}button,input,textarea,select{font:inherit}button,a,input,textarea,select{-webkit-tap-highlight-color:transparent}button,a{touch-action:manipulation}button{cursor:pointer;min-height:48px;border:0;border-radius:14px;background:var(--sand);color:var(--deep);padding:12px 18px;font-weight:650;letter-spacing:-.15px;transition:background .16s,transform .16s}button:hover:not(:disabled){background:var(--sand-hover)}button:active:not(:disabled){transform:scale(.98)}button:focus-visible,a:focus-visible,input:focus-visible,textarea:focus-visible,select:focus-visible{outline:2px solid var(--sand);outline-offset:4px}button.secondary{background:rgba(216,205,189,.08);color:var(--sand);border:1px solid rgba(216,205,189,.3)}button.secondary:hover:not(:disabled){background:rgba(216,205,189,.18)}button.quiet{background:transparent;color:var(--sand);padding:10px 0;font-size:14px;text-align:start}button:disabled{opacity:.42;cursor:default}a{color:inherit}h1,h2,h3,p{margin:0}h1{font-size:34px;line-height:1.16;letter-spacing:-1.2px;font-weight:650;color:var(--sand)}h2{font-size:22px;letter-spacing:-.5px;line-height:1.3;font-weight:600}h3{font-size:17px;line-height:1.35;font-weight:600}p{color:var(--soft)}small,.small{font-size:13px;line-height:1.5}.eyebrow{font-size:12px;font-weight:650;letter-spacing:1.5px;text-transform:uppercase;color:var(--sand)}.muted{color:var(--muted)}.row{display:flex;align-items:center;justify-content:space-between;gap:12px}.stack{display:grid;gap:16px}.label{font-size:14px;font-weight:550;display:block;margin-bottom:8px;color:#e9edef}.wide{width:100%}.brand{font-size:20px;letter-spacing:4px;font-weight:750;line-height:1.1;color:var(--sand)}.brand span{font-weight:450;letter-spacing:1.7px;font-size:10px;display:block;margin-top:6px;color:var(--muted)}.avatar{width:36px;height:36px;flex:0 0 36px;display:grid;place-items:center;border-radius:50%;background:rgba(216,205,189,.12);border:1px solid rgba(216,205,189,.4);color:var(--sand);font-size:12px;font-weight:650}.top{padding:22px 22px 18px;max-width:850px;margin:auto;gap:12px}.app{max-width:800px;margin:0 auto;padding:12px 22px 110px}.demo{background:var(--deep);padding:7px 16px;display:flex;justify-content:center;align-items:center;gap:12px;font-size:11px;color:var(--muted);border-bottom:1px solid var(--line)}.demo select{font-size:12px;background:transparent;border:0;color:var(--sand);max-width:150px;min-height:32px;padding:4px}.demo>span{max-width:135px;line-height:1.3}.hero{background:linear-gradient(140deg,#293d4b,#223540);color:#fff;padding:24px;border:1px solid rgba(216,205,189,.16);border-radius:var(--radius);position:relative;overflow:hidden}.hero p{color:var(--soft)}.hero h1{max-width:650px}.hero .eyebrow{color:var(--sand)}.hero .row{flex-wrap:wrap;gap:9px}.hero .greeting{font-size:19px;color:#fff;line-height:1.45;max-width:280px;margin-top:-5px;letter-spacing:-.25px}.hero button{background:var(--sand);color:var(--deep);width:100%;margin-top:5px}.pill{display:inline-flex;padding:5px 10px;border:1px solid var(--line);background:rgba(255,255,255,.035);border-radius:99px;font-size:12px;align-items:center;gap:6px;white-space:nowrap}.hero .pill{border-color:rgba(216,205,189,.25);color:var(--sand)}.card{padding:22px;border:1px solid var(--line);border-radius:var(--radius);background:var(--surface)}.gap{height:20px}.grid{display:grid;grid-template-columns:1fr;gap:16px}.progress{height:6px;border-radius:10px;background:rgba(255,255,255,.10);overflow:hidden}.progress i{display:block;height:100%;background:var(--sand);border-radius:10px;transition:width .3s}.divider{height:1px;background:var(--line);margin:18px 0}.nav{position:fixed;bottom:0;left:0;right:0;z-index:5;background:rgba(38,56,68,.97);border-top:1px solid rgba(216,205,189,.14);padding:9px 12px calc(9px + env(safe-area-inset-bottom));display:flex;justify-content:center;gap:8px;backdrop-filter:blur(16px)}.nav button{background:transparent;color:var(--muted);font-size:12px;line-height:1.25;min-width:0;max-width:170px;flex:1;padding:8px 5px;font-weight:500;border-radius:13px}.nav button.active{color:var(--sand);background:rgba(216,205,189,.10)}.nav button:hover:not(:disabled){background:rgba(216,205,189,.14)}.nav svg{width:21px;height:21px;display:block;margin:0 auto 5px}.weeks{display:flex;gap:8px;overflow:auto;padding:3px 2px 12px;scrollbar-width:thin;scrollbar-color:var(--sand) transparent}.weeks button{min-width:47px;min-height:51px;padding:10px;background:var(--surface);color:var(--muted);font-weight:550;border:1px solid var(--line)}.weeks button.selected{background:var(--sand);color:var(--deep);border-color:var(--sand);box-shadow:0 4px 12px #0002}.session{display:flex;gap:12px;align-items:center;padding:20px 0;border-bottom:1px solid var(--line)}.session:last-child{border-bottom:0}.session:first-child{padding-top:0}.session .num{font-size:16px;color:var(--sand);width:36px;flex:0 0 36px;height:40px;background:rgba(216,205,189,.07);border-radius:11px;display:grid;place-items:center;font-variant-numeric:tabular-nums}.session .info{flex:1;min-width:0}.session h3{font-size:16px}.session p{font-size:13px;margin-top:5px}.session .small{font-size:12px;display:block;margin-top:4px}.session button{padding:9px 12px;font-size:13px;min-height:42px}.auth{max-width:460px;margin:8px auto}.auth .hero{padding:26px;border-radius:24px 24px 0 0;border-bottom:0}.auth .hero h1{font-size:35px}.soft-title{font-weight:400;color:#f1f2f1;font-size:29px;line-height:1.2;display:inline-block;max-width:270px}.auth .hero>p{font-size:14px;max-width:270px}.auth .card{border-radius:0 0 24px 24px;padding:25px;background:var(--surface)}.auth .card h2{font-size:24px;color:var(--sand);max-width:285px}.mark{width:44px;height:44px;border:1px solid rgba(216,205,189,.35);background:rgba(216,205,189,.06);color:var(--sand);border-radius:13px;display:grid;place-items:center;margin-bottom:22px}.mark svg{width:25px;height:25px}input,textarea{width:100%;border:1px solid rgba(230,235,238,.19);border-radius:12px;background:#30424f;color:#fff;padding:12px;min-height:48px;font-size:16px;transition:border .2s}input:focus,textarea:focus{border-color:var(--sand)}input::placeholder,textarea::placeholder{color:#aebbc3;opacity:1}textarea{min-height:88px;resize:vertical;unicode-bidi:plaintext}input[type=checkbox]{width:24px;height:24px;min-height:24px;accent-color:var(--sand);cursor:pointer;justify-self:center}input[type=number],#timer{direction:ltr;unicode-bidi:isolate}.exercise{border:1px solid var(--line);border-radius:22px;background:var(--surface);margin:17px 0;overflow:hidden}.exhead{padding:20px;display:grid;grid-template-columns:minmax(0,1fr) auto;align-items:center;gap:12px}.exhead h3{margin-top:6px}.exhead p{font-size:14px}.exhead .rx{grid-column:1/-1;grid-row:2;display:grid;gap:7px;padding-top:6px}.exhead .eyebrow{font-size:11px;letter-spacing:1px;color:var(--sand)}.exhead button{padding:8px 12px;font-size:13px;min-height:42px}.prescription{color:#f1f2f3!important}.method{font-size:12px!important;color:var(--muted);padding:7px 10px;border:1px solid var(--line);border-radius:8px;width:fit-content}.exbody{padding:0 20px 22px;display:grid;grid-template-columns:1fr;gap:16px}.setgrid{display:grid;grid-template-columns:28px minmax(0,1fr) minmax(0,1fr) 40px;gap:9px;align-items:center;margin:9px 0}.setgrid input{text-align:center;padding:8px;min-width:0;background:#2c3e4b}.setgrid>span:first-child{color:var(--sand);font-variant-numeric:tabular-nums}.setgrid.header{font-size:11px;color:var(--muted);line-height:1.25;margin:8px 0 12px}.setgrid.header>span:first-child{color:var(--muted)}.setgrid:has(input[type=checkbox]:checked) input[type=number]{border-color:rgba(216,205,189,.55);background:rgba(216,205,189,.07)}.note{background:rgba(216,205,189,.06);border-radius:0 12px 12px 0;border-inline-start:2px solid var(--sand);padding:12px 14px;font-size:13px}.note strong{color:var(--sand);font-weight:550}.exbody[hidden]{display:none}.notice{font-size:12px;color:var(--muted);padding:8px 0;line-height:1.6}.summary{text-align:center;max-width:620px;margin:auto;padding-top:16px}.seal{width:70px;height:70px;border-radius:50%;color:var(--sand);background:rgba(216,205,189,.1);border:1px solid rgba(216,205,189,.25);display:grid;place-items:center;font-size:30px;margin:0 auto 24px}.summary h1{font-size:32px}.summary .quiet{text-align:center}.metrics{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:9px;text-align:center;padding:22px 14px}.metrics>div+div{border-inline-start:1px solid var(--line)}.metrics strong{display:block;font-size:28px;font-weight:550;color:var(--sand);margin-bottom:6px}.metrics span{font-size:12px;color:var(--muted);display:block;line-height:1.35}.quote{font-size:16px;line-height:1.7;color:#e6e8e8}.coach-card{background:rgba(216,205,189,.045);border-color:rgba(216,205,189,.22)}dialog{border:1px solid var(--line);border-radius:24px;padding:24px;max-width:440px;width:calc(100% - 32px);color:#fff;background:var(--paper)}dialog::backdrop{background:#15232cbb;backdrop-filter:blur(4px)}.video-placeholder{background:var(--deep);color:var(--sand);aspect-ratio:16/9;display:grid;place-items:center;border-radius:14px;margin:20px 0}.status{font-size:12px;color:var(--muted);min-height:18px}#toast{position:fixed;bottom:100px;left:50%;transform:translateX(-50%);background:#1e303c;color:#fff;padding:14px 18px;border:1px solid rgba(216,205,189,.4);border-radius:14px;z-index:10;width:max-content;max-width:calc(100% - 36px);text-align:center;box-shadow:0 6px 30px #0004;font-size:14px}#toast:empty{display:none}.timer{background:var(--deep);border:1px solid rgba(216,205,189,.24);border-radius:18px;padding:16px;display:flex;align-items:center;gap:12px;flex-wrap:wrap}.timer strong{font-variant-numeric:tabular-nums;font-size:25px;color:var(--sand);margin-inline-start:auto}.timer>span:first-child{font-size:11px;letter-spacing:1px;color:var(--sand)}.timer>span:last-child{width:100%;color:var(--muted);font-size:12px}.timer .quiet{min-height:36px;padding:5px 8px;border:1px solid var(--line);border-radius:9px}.lead{margin:15px 0 24px}.history-item{padding:18px 0;border-bottom:1px solid var(--line)}.history-item:last-child{border:0}.workhead{display:none}.row.wrap{flex-wrap:wrap}.weekly-progress h2{font-size:25px;color:var(--sand);font-weight:550}.next-session h2{font-size:24px;max-width:250px}.next-session p{font-size:14px}.next-session button{background:transparent;color:var(--sand);border:1px solid rgba(216,205,189,.45)}.next-session button:hover:not(:disabled){background:rgba(216,205,189,.12)}.language-picker{display:flex;gap:2px;padding:3px;border:1px solid var(--line);border-radius:11px;margin-inline-start:auto}.language-picker button{min-height:36px;background:transparent;color:var(--muted);padding:6px 8px;font-size:12px;border-radius:8px;font-weight:550}.language-picker button[aria-pressed=true]{background:var(--sand);color:var(--deep)}select option{background:var(--deep);color:#fff}[dir=rtl] h1,[dir=rtl] h2,[dir=rtl] .eyebrow,[dir=rtl] .brand span{letter-spacing:normal}[dir=rtl] .note{border-radius:12px 0 0 12px}[dir=rtl] .summary .card.stack{text-align:start!important}[dir=rtl] .soft-title{font-size:28px}[dir=rtl] .greeting{font-size:21px}
@media(max-width:370px){.top{padding:18px 18px 14px}.top .avatar{display:none}.app{padding-inline:16px}.hero,.card{padding:20px}.auth .hero,.auth .card{padding:22px}.exhead{padding:17px}.exbody{padding:0 17px 20px}.setgrid{gap:6px;grid-template-columns:24px minmax(0,1fr) minmax(0,1fr) 36px}.session{gap:8px}.session .num{width:28px;flex-basis:28px}.session button{padding:8px;font-size:12px}.nav button{font-size:11px}.demo{gap:8px;padding-inline:12px}.demo>span{max-width:120px}.demo select{max-width:145px}.metrics{padding:20px 10px}}
@media(min-width:700px){.grid{grid-template-columns:1fr 1fr}.exhead{grid-template-columns:1fr auto}.exbody{grid-template-columns:1fr 1fr}.app{padding-bottom:120px}.dashboard .hero{padding:32px}.hero .greeting{max-width:none}}
@media(prefers-reduced-motion:reduce){html{scroll-behavior:auto}*,*:before,*:after{animation:none!important;transition:none!important}}
/* Compact coach-prescribed rows: target reps and clickable rest beside actual performance. */
.exhead{display:block}.exercise-link{display:flex;align-items:center;justify-content:space-between;gap:12px;color:var(--sand);text-decoration:none;min-height:44px;border-radius:6px}.exercise-link:hover span{text-decoration:underline;text-underline-offset:5px}.exercise-link svg{width:25px;height:25px;flex-shrink:0}.training-method{width:100%;padding:12px 14px;background:rgba(216,205,189,.07);border:1px solid rgba(216,205,189,.2);border-radius:11px;margin-top:12px}.training-method .label{font-size:11px;letter-spacing:1px;color:var(--sand);margin:0 0 5px}.training-method p{font-size:14px;color:#f2f0ed}.target-weight{font-size:13px!important;margin-top:12px;color:var(--muted)}.exbody{grid-template-columns:minmax(0,1fr);gap:22px;padding-inline:14px}.exercise-notes{padding-inline:5px}.set-table{width:100%;border-collapse:separate;border-spacing:4px 8px;table-layout:fixed;font-variant-numeric:tabular-nums}.col-set{width:9%}.col-reps{width:18%}.col-rest{width:21%}.col-kg,.col-actual{width:26%}.set-table th,.set-table td{padding:0;text-align:center;vertical-align:middle}.set-table thead th{font-size:11px;font-weight:500;line-height:1.35;color:var(--muted);padding-bottom:3px;overflow-wrap:anywhere}.set-table tbody th{color:var(--sand);font-size:13px;font-weight:500}.rep-target{display:block;font-size:12px;line-height:1.3;padding:12px 2px;background:rgba(255,255,255,.035);border-radius:8px;border:1px solid var(--line)}.set-table input{min-height:44px;width:100%;min-width:0;padding:9px 2px;text-align:center;font-size:16px;border-radius:9px;appearance:textfield;-moz-appearance:textfield}.set-table input::-webkit-inner-spin-button,.set-table input::-webkit-outer-spin-button{-webkit-appearance:none;margin:0}.set-table input::placeholder{font-size:12px}.rest-cell{min-height:44px;width:100%;padding:10px 2px;font-size:13px;font-variant-numeric:tabular-nums;border-radius:9px;background:rgba(216,205,189,.10);color:var(--sand);border:1px solid rgba(216,205,189,.35)}.rest-cell[aria-pressed=true]{background:var(--sand);color:var(--deep)}.rest-cell:hover:not(:disabled){background:var(--sand);color:var(--deep)}.timer{position:sticky;top:8px;z-index:4;box-shadow:0 6px 20px #0003}.timer>span:last-child{line-height:1.35}[dir=rtl] .training-method .label{letter-spacing:normal}@media(max-width:370px){.exbody{padding-inline:10px}.set-table{border-spacing:3px 8px}.set-table thead th{font-size:10px}.rest-cell{font-size:12px}.rep-target{font-size:11px}.exercise-notes{padding-inline:6px}}