:root {
  --bg: #0F172A;
  --card: #1E293B;
  --card-2: #243349;
  --text: #E2E8F0;
  --muted: #94A3B8;
  --border: #334155;
  --protein: #4F8EF7;
  --carbs: #F97316;
  --fat: #FACC15;
  --water: #22D3EE;
  --fibre: #4ADE80;
  --calories: #F43F5E;
}

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

body {
  background: var(--bg);
  color: var(--text);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif;
  line-height: 1.5;
  padding: 16px;
  padding-bottom: 64px;
  -webkit-font-smoothing: antialiased;
}

.wrap { max-width: 1100px; margin: 0 auto; }

header.top {
  display: flex;
  flex-wrap: wrap;
  align-items: center;
  justify-content: space-between;
  gap: 16px;
  margin-bottom: 20px;
}

.title h1 { font-size: 1.5rem; font-weight: 800; letter-spacing: -0.02em; }
.title p { color: var(--muted); font-size: 0.85rem; margin-top: 2px; }

.stats-strip {
  display: flex;
  flex-wrap: wrap;
  gap: 10px;
  margin-bottom: 20px;
}
.stat-pill {
  background: var(--card);
  border: 1px solid var(--border);
  border-radius: 14px;
  padding: 10px 16px;
  flex: 1 1 auto;
  min-width: 130px;
}
.stat-pill .label { font-size: 0.7rem; color: var(--muted); text-transform: uppercase; letter-spacing: 0.05em; }
.stat-pill .value { font-size: 1.4rem; font-weight: 800; margin-top: 2px; }
.stat-pill .sub { font-size: 0.72rem; color: var(--muted); }

/* Day type toggle */
.daytype {
  display: inline-flex;
  background: var(--card);
  border: 1px solid var(--border);
  border-radius: 999px;
  padding: 4px;
  gap: 4px;
}
.daytype button {
  border: none;
  background: transparent;
  color: var(--muted);
  font-weight: 700;
  font-size: 0.85rem;
  padding: 8px 18px;
  border-radius: 999px;
  cursor: pointer;
  transition: all 0.25s ease;
}
.daytype button.active { background: var(--protein); color: #fff; box-shadow: 0 4px 14px rgba(79,142,247,0.4); }
.daytype button.active.rest { background: var(--fibre); color: #062b16; box-shadow: 0 4px 14px rgba(74,222,128,0.35); }

.grid { display: grid; gap: 18px; }
.cols-2 { grid-template-columns: 1fr; }

.card {
  background: var(--card);
  border: 1px solid var(--border);
  border-radius: 8px;
  padding: 20px;
}
.card h2 {
  font-size: 1.05rem;
  font-weight: 800;
  margin-bottom: 16px;
  display: flex;
  align-items: center;
  gap: 8px;
}
.card h2 .tag {
  margin-left: auto;
  font-size: 0.7rem;
  font-weight: 700;
  color: var(--muted);
  background: var(--card-2);
  border: 1px solid var(--border);
  padding: 3px 10px;
  border-radius: 999px;
}

/* Nutrition rings */
.rings {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(150px, 1fr));
  gap: 14px;
}
.ring-card {
  background: var(--card-2);
  border: 1px solid var(--border);
  border-radius: 8px;
  padding: 16px 12px 14px;
  text-align: center;
  transition: transform 0.2s ease, box-shadow 0.2s ease;
}
.ring-card:hover { transform: translateY(-3px); }
.ring-wrap { position: relative; width: 120px; height: 120px; margin: 0 auto 6px; }
.ring-wrap svg { transform: rotate(-90deg); display: block; }
.ring-bg { fill: none; stroke: rgba(255,255,255,0.07); }
.ring-fg { fill: none; stroke-linecap: round; transition: stroke-dashoffset 0.5s cubic-bezier(.4,0,.2,1); }
.ring-center {
  position: absolute; inset: 0;
  display: flex; flex-direction: column;
  align-items: center; justify-content: center;
}
.ring-emoji { font-size: 1.1rem; }
.ring-current { font-size: 1.5rem; font-weight: 800; line-height: 1.1; }
.ring-unit { font-size: 0.65rem; color: var(--muted); }
.ring-name { font-size: 0.8rem; font-weight: 700; margin-top: 4px; }
.ring-target { font-size: 0.7rem; color: var(--muted); margin-bottom: 10px; }
.ring-controls { display: flex; align-items: center; justify-content: center; gap: 8px; }
.ring-controls button {
  width: 34px; height: 34px;
  border-radius: 10px;
  border: 1px solid var(--border);
  background: var(--card);
  color: var(--text);
  font-size: 1.2rem;
  font-weight: 700;
  cursor: pointer;
  line-height: 1;
  transition: background 0.15s ease, transform 0.1s ease;
}
.ring-controls button:hover { background: var(--bg); }
.ring-controls button:active { transform: scale(0.9); }
.ring-step { font-size: 0.68rem; color: var(--muted); min-width: 42px; }

/* Training checklist */
.checklist { list-style: none; display: flex; flex-direction: column; gap: 8px; }
.checklist li {
  background: var(--card-2);
  border: 1px solid var(--border);
  border-radius: 12px;
  transition: border-color 0.2s ease;
  overflow: hidden;
}
.checklist li:hover { border-color: var(--protein); }
.ex-row {
  display: flex; align-items: center; gap: 12px;
  padding: 12px 14px;
  cursor: pointer;
  user-select: none;
}
.checklist .box {
  width: 22px; height: 22px; flex: 0 0 auto;
  border-radius: 7px;
  border: 2px solid var(--muted);
  display: flex; align-items: center; justify-content: center;
  font-size: 0.85rem; color: transparent;
  transition: all 0.2s ease;
}
.checklist li.done .box { background: var(--fibre); border-color: var(--fibre); color: #062b16; }
.checklist li.done .ex-name { text-decoration: line-through; color: var(--muted); }

.ex-icon {
  width: 34px; height: 34px; flex: 0 0 auto;
  border-radius: 9px;
  background: rgba(255,255,255,0.04);
  border: 1px solid var(--border);
  display: flex; align-items: center; justify-content: center;
  padding: 5px;
}
.ex-icon svg { width: 100%; height: 100%; }

.ex-name { font-weight: 600; font-size: 0.92rem; }
.ex-sets { margin-left: auto; font-size: 0.78rem; color: var(--muted); white-space: nowrap; }
.ex-info {
  flex: 0 0 auto;
  width: 26px; height: 26px;
  border-radius: 8px;
  border: 1px solid var(--border);
  background: var(--card);
  color: var(--muted);
  font-size: 0.8rem;
  font-weight: 800;
  cursor: pointer;
  transition: all 0.15s ease;
}
.ex-info:hover { color: var(--text); border-color: var(--protein); }
.ex-info.open { background: var(--protein); color: #fff; border-color: var(--protein); }

/* Exercise guide drawer */
.ex-guide {
  border-top: 1px dashed var(--border);
  padding: 14px;
  display: grid;
  grid-template-columns: 96px 1fr;
  gap: 14px;
  background: rgba(0,0,0,0.15);
}
.ex-guide[hidden] { display: none; }
.ex-illus {
  width: 96px; height: 96px;
  border-radius: 12px;
  background: rgba(255,255,255,0.04);
  border: 1px solid var(--border);
  display: flex; align-items: center; justify-content: center;
  padding: 14px;
}
.ex-illus svg { width: 100%; height: 100%; }
.ex-muscles {
  font-size: 0.74rem;
  font-weight: 700;
  text-transform: uppercase;
  letter-spacing: 0.04em;
  margin-bottom: 8px;
}
.ex-guide ol { margin: 0 0 0 18px; display: flex; flex-direction: column; gap: 5px; }
.ex-guide ol li { font-size: 0.84rem; color: var(--text); }
.ex-tip {
  margin-top: 10px;
  font-size: 0.78rem;
  color: var(--fat);
  background: rgba(250,204,21,0.08);
  border-radius: 8px;
  padding: 7px 10px;
}

.workout-banner {
  background: linear-gradient(135deg, rgba(79,142,247,0.18), rgba(34,211,238,0.12));
  border: 1px solid var(--border);
  border-radius: 8px;
  padding: 14px 16px;
  margin-bottom: 16px;
}
.workout-banner .wday { font-size: 0.75rem; color: var(--muted); text-transform: uppercase; letter-spacing: 0.06em; }
.workout-banner .wname { font-size: 1.25rem; font-weight: 800; margin-top: 2px; }
.workout-banner .wextra { font-size: 0.82rem; color: var(--water); margin-top: 4px; font-weight: 600; }

.progress-bar-wrap { margin-top: 14px; }
.progress-bar-track { height: 8px; background: var(--card-2); border-radius: 999px; overflow: hidden; }
.progress-bar-fill { height: 100%; background: var(--fibre); border-radius: 999px; width: 0%; transition: width 0.4s ease; }
.progress-bar-label { font-size: 0.78rem; color: var(--muted); margin-top: 6px; }

/* Weekly grid */
.program-notes {
  display: grid;
  grid-template-columns: 1fr;
  gap: 8px;
  margin-bottom: 14px;
}
.program-note {
  color: var(--text);
  background: rgba(34,211,238,0.08);
  border: 1px solid rgba(34,211,238,0.25);
  border-radius: 8px;
  padding: 10px 12px;
  font-size: 0.82rem;
  line-height: 1.4;
}
.week-grid {
  display: grid;
  grid-template-columns: 1fr;
  gap: 10px;
}
.day-card {
  background: var(--card-2);
  border: 1px solid var(--border);
  border-radius: 8px;
  overflow: hidden;
  transition: border-color 0.2s ease;
}
.day-card.today { border-color: var(--protein); box-shadow: 0 0 0 1px var(--protein); }
.day-card.rest-day .day-name { color: var(--fibre); }
.day-head {
  display: flex; align-items: center; gap: 12px;
  padding: 13px 15px;
  cursor: pointer;
  user-select: none;
}
.day-dot { width: 10px; height: 10px; border-radius: 50%; background: var(--muted); flex: 0 0 auto; }
.day-card.today .day-dot { background: var(--fat); box-shadow: 0 0 0 4px rgba(250,204,21,0.2); }
.day-meta { min-width: 0; }
.day-name { font-size: 0.72rem; color: var(--muted); text-transform: uppercase; letter-spacing: 0.05em; }
.day-name .today-badge {
  color: var(--fat); font-weight: 800; margin-left: 6px;
}
.day-workout { font-size: 1rem; font-weight: 800; }
.day-extra { margin-left: auto; font-size: 0.74rem; color: var(--water); white-space: nowrap; text-align: right; }
.day-caret { flex: 0 0 auto; color: var(--muted); transition: transform 0.2s ease; font-size: 0.8rem; }
.day-card.open .day-caret { transform: rotate(90deg); }

.day-exercises { list-style: none; padding: 0 15px 14px; display: none; flex-direction: column; gap: 6px; }
.day-card.open .day-exercises { display: flex; }
.day-exercises li {
  display: flex; align-items: center; gap: 10px;
  font-size: 0.85rem;
  padding: 7px 0;
  border-top: 1px solid rgba(255,255,255,0.05);
}
.day-exercises .wk-icon { width: 26px; height: 26px; flex: 0 0 auto; padding: 3px; }
.day-exercises .wk-icon svg { width: 100%; height: 100%; }
.day-exercises .wk-sets { margin-left: auto; color: var(--muted); font-size: 0.76rem; }

/* Chart */
.chart-controls { display: flex; flex-wrap: wrap; align-items: center; gap: 12px; margin-bottom: 14px; }
.chart-controls label { font-size: 0.82rem; color: var(--muted); }
.chart-controls input {
  background: var(--card-2);
  border: 1px solid var(--border);
  border-radius: 10px;
  color: var(--text);
  padding: 8px 12px;
  font-size: 0.95rem;
  width: 110px;
  font-weight: 700;
}
.chart-controls button {
  background: var(--protein);
  border: none;
  color: #fff;
  font-weight: 700;
  padding: 9px 16px;
  border-radius: 10px;
  cursor: pointer;
  font-size: 0.85rem;
  transition: opacity 0.2s ease;
}
.chart-controls button:hover { opacity: 0.88; }
.chart-controls button.ghost { background: var(--card-2); color: var(--muted); }
.chart-holder { position: relative; height: 320px; }

/* Non-negotiables */
.nn-list { list-style: none; display: grid; grid-template-columns: 1fr; gap: 8px; }
.nn-list li {
  display: flex; align-items: center; gap: 12px;
  background: var(--card-2);
  border: 1px solid var(--border);
  border-radius: 12px;
  padding: 12px 14px;
  cursor: pointer;
  transition: all 0.2s ease;
  user-select: none;
}
.nn-list li:hover { border-color: var(--fibre); }
.nn-list .box {
  width: 22px; height: 22px; flex: 0 0 auto;
  border-radius: 7px;
  border: 2px solid var(--muted);
  display: flex; align-items: center; justify-content: center;
  font-size: 0.85rem; color: transparent;
  transition: all 0.2s ease;
}
.nn-list li.done .box { background: var(--fibre); border-color: var(--fibre); color: #062b16; }
.nn-list li.done .nn-name { text-decoration: line-through; color: var(--muted); }
.nn-name { font-weight: 600; font-size: 0.92rem; }

.reset-link {
  background: none; border: none; color: var(--muted);
  font-size: 0.78rem; cursor: pointer; text-decoration: underline;
  margin-left: auto;
}
.reset-link:hover { color: var(--text); }

footer { text-align: center; color: var(--muted); font-size: 0.75rem; margin-top: 28px; }

@media (min-width: 860px) {
  .cols-2 { grid-template-columns: 1fr 1fr; }
  .week-grid { grid-template-columns: 1fr 1fr; }
  .program-notes { grid-template-columns: 1fr 1fr; }
}