*{margin:0;padding:0;box-sizing:border-box}:root{--primary: #e63946;--primary-dark: #c1121f;--secondary: #457b9d;--background: #1a1a2e;--surface: #16213e;--surface-light: #1f2b47;--text: #f1faee;--text-muted: #a8dadc;--success: #2a9d8f;--warning: #e9c46a;--border-radius: 12px;--spacing: 16px}body{font-family:-apple-system,BlinkMacSystemFont,Segoe UI,Roboto,Oxygen,Ubuntu,sans-serif;background:var(--background);color:var(--text);min-height:100vh;line-height:1.5}#root{max-width:100%;margin:0 auto;padding-bottom:20px}.app-layout{display:flex;min-height:calc(100vh - 60px)}.main-content{flex:1;max-width:600px;margin:0 auto;width:100%}.sidenav{width:80px;background:var(--surface);display:flex;flex-direction:column;gap:8px;padding:var(--spacing) 8px;border-right:1px solid var(--surface-light);position:sticky;top:60px;height:calc(100vh - 60px);transition:width .3s ease,padding .3s ease,border .3s ease;overflow:hidden}.sidenav.closed{width:0;padding:var(--spacing) 0;border-right:none}.sidenav-btn{background:var(--surface-light);border:none;border-radius:var(--border-radius);padding:12px 8px;cursor:pointer;display:flex;flex-direction:column;align-items:center;gap:4px;transition:all .2s;color:var(--text)}.sidenav-btn:hover{background:var(--secondary);transform:translate(4px)}.sidenav-icon{font-size:1.5rem}.sidenav-label{font-size:.7rem;font-weight:500;text-align:center}.header{background:var(--surface);padding:var(--spacing);display:flex;justify-content:space-between;align-items:center;position:sticky;top:0;z-index:100;border-bottom:1px solid var(--surface-light)}.header h1{font-size:1.5rem;color:var(--primary);font-weight:700;letter-spacing:2px}.header-left{display:flex;align-items:center;gap:16px}.menu-btn{background:none;border:none;color:var(--text);font-size:1.5rem;cursor:pointer;padding:4px;border-radius:4px;display:flex;align-items:center;justify-content:center;transition:background .2s}.menu-btn:hover{background:var(--surface-light)}.header-btn{background:var(--surface-light);color:var(--text);border:none;padding:8px 16px;border-radius:var(--border-radius);font-size:.9rem;cursor:pointer;transition:background .2s}.header-btn:hover{background:var(--secondary)}.view{padding:var(--spacing)}.view h2{font-size:1.25rem;margin-bottom:var(--spacing);color:var(--text)}.back-btn{background:none;border:none;color:var(--text-muted);font-size:.95rem;cursor:pointer;padding:8px 0;margin-bottom:var(--spacing);display:flex;align-items:center;gap:4px}.back-btn:hover{color:var(--text)}.phase-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:var(--spacing)}.phase-card{background:var(--surface);border:2px solid var(--surface-light);border-radius:var(--border-radius);padding:24px 16px;cursor:pointer;transition:all .2s;display:flex;flex-direction:column;align-items:center;gap:8px}.phase-card:hover,.phase-card:active{border-color:var(--primary);transform:translateY(-2px)}.phase-number{font-size:2rem;font-weight:700;color:var(--primary)}.phase-title{font-size:1rem;font-weight:600;color:var(--text)}.phase-weeks{font-size:.85rem;color:var(--text-muted)}.view-header-context{margin-bottom:24px;text-align:left}.context-session{text-transform:uppercase;font-size:.8rem;letter-spacing:1px;color:var(--primary);margin-bottom:4px;font-weight:600}.context-program{font-size:1.75rem;color:var(--text);margin:0}.week-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:var(--spacing)}.week-card{background:var(--surface);border:2px solid var(--surface-light);border-radius:var(--border-radius);padding:20px;cursor:pointer;transition:all .2s;text-align:center}.week-card:hover,.week-card:active{border-color:var(--secondary)}.week-card .week-num{font-size:1.5rem;font-weight:700;color:var(--secondary)}.week-card .week-label{font-size:.9rem;color:var(--text-muted)}.week-card.has-data{border-color:var(--success)}.workout-list{display:flex;flex-direction:column;gap:12px}.workout-card{background:var(--surface);border:2px solid var(--surface-light);border-radius:var(--border-radius);padding:16px;cursor:pointer;transition:all .2s;display:flex;justify-content:space-between;align-items:center}.workout-card:hover,.workout-card:active{border-color:var(--primary)}.workout-card .workout-info{display:flex;flex-direction:column;gap:4px}.workout-card .workout-num{font-size:1.1rem;font-weight:600;color:var(--text)}.workout-card .workout-focus{font-size:.9rem;color:var(--text-muted)}.workout-card .workout-status{font-size:.85rem;padding:4px 12px;border-radius:20px;background:var(--surface-light);color:var(--text-muted)}.workout-card .workout-status.completed{background:var(--success);color:var(--text)}.workout-card 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16px}.set-row{display:grid;grid-template-columns:50px 1fr 1fr;gap:10px;align-items:center;margin-bottom:10px}.set-label{font-size:.9rem;color:var(--text-muted);font-weight:600}.set-input{background:var(--surface-light);border:1px solid transparent;border-radius:8px;padding:10px 12px;color:var(--text);font-size:1rem;width:100%;transition:border-color .2s}.set-input:focus{outline:none;border-color:var(--secondary)}.set-input::placeholder{color:var(--text-muted);opacity:.6}.notes-container{margin-top:12px;padding-top:12px;border-top:1px solid var(--surface-light)}.notes-label{font-size:.85rem;color:var(--text-muted);margin-bottom:6px;display:block}.notes-input{background:var(--surface-light);border:1px solid transparent;border-radius:8px;padding:10px 12px;color:var(--text);font-size:.95rem;width:100%;min-height:60px;resize:vertical;font-family:inherit}.notes-input:focus{outline:none;border-color:var(--secondary)}.input-labels{display:grid;grid-template-columns:50px 1fr 1fr;gap:10px;margin-bottom:8px}.input-labels span{font-size:.75rem;color:var(--text-muted);text-transform:uppercase;letter-spacing:.5px}.workout-actions{display:flex;gap:12px;margin-top:8px}.save-btn{color:var(--text);border:none;border-radius:var(--border-radius);padding:16px;font-size:1rem;font-weight:600;flex:1;cursor:pointer;transition:background .2s}.save-btn.primary{background:var(--primary)}.save-btn.primary:hover{background:var(--primary-dark)}.save-btn.secondary{background:var(--secondary)}.save-btn.secondary:hover{background:#3a6a87}.save-btn:disabled{background:var(--surface-light);cursor:not-allowed}.save-btn.full-width{width:100%}.workout-header{margin-bottom:var(--spacing)}.workout-date{font-size:.9rem;color:var(--text-muted)}.history-list{display:flex;flex-direction:column;gap:12px}.history-card{background:var(--surface);border:2px solid var(--surface-light);border-radius:var(--border-radius);padding:16px;cursor:pointer;transition:all 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var(--surface-light)}.history-sets{display:flex;flex-direction:column;gap:8px}.history-set{display:flex;gap:16px;font-size:.9rem}.history-set-label{color:var(--text-muted);min-width:50px}.history-set-value{color:var(--text)}.history-notes{margin-top:12px;padding-top:12px;border-top:1px solid var(--surface-light);font-size:.9rem;color:var(--text-muted);font-style:italic}.view-container{padding:var(--spacing)}.view-header{display:flex;align-items:center;gap:16px;margin-bottom:24px}.view-header h2{margin:0;font-size:1.5rem}.abs-content{display:flex;flex-direction:column;gap:24px}.abs-section{background:var(--surface);border-radius:var(--border-radius);padding:20px}.abs-section-title{color:var(--primary);font-size:1.2rem;margin-bottom:16px;font-weight:600}.abs-exercise-list{list-style:none;padding:0;margin:0;display:flex;flex-direction:column;gap:12px}.abs-exercise-list li{padding:12px;background:var(--surface-light);border-radius:8px;color:var(--text);transition:all .2s}.abs-exercise-list li:hover{background:var(--secondary);transform:translate(4px)}.empty-state{text-align:center;padding:40px 20px;color:var(--text-muted)}.empty-state-icon{font-size:3rem;margin-bottom:16px;opacity:.5}.toast{position:fixed;bottom:20px;left:50%;transform:translate(-50%);background:var(--success);color:var(--text);padding:12px 24px;border-radius:var(--border-radius);font-weight:500;z-index:1000;animation:slideUp .3s ease}@keyframes slideUp{0%{opacity:0;transform:translate(-50%) translateY(20px)}to{opacity:1;transform:translate(-50%) translateY(0)}}@media (max-width: 400px){.set-row,.input-labels{grid-template-columns:40px 1fr 1fr;gap:8px}.phase-grid{grid-template-columns:1fr}}.delete-btn{background:var(--primary-dark);color:var(--text);border:none;border-radius:var(--border-radius);padding:12px 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.2s}.logout-btn:hover{background:var(--primary)}.session-switcher{position:relative}.session-button{background:var(--surface-light);color:var(--text);border:none;border-radius:6px;padding:6px 12px;font-size:.85rem;cursor:pointer;transition:background .2s;display:flex;align-items:center;gap:6px}.session-button:hover{background:var(--secondary)}.session-icon{font-size:1rem}.session-name{max-width:120px;overflow:hidden;text-overflow:ellipsis;white-space:nowrap}.session-arrow{font-size:.7rem;opacity:.7}.session-dropdown{position:absolute;top:calc(100% + 8px);right:0;background:var(--surface);border:1px solid var(--surface-light);border-radius:var(--border-radius);min-width:250px;box-shadow:0 4px 12px #0000004d;z-index:1000}.session-dropdown-header{padding:12px 16px;font-weight:600;font-size:.9rem;color:var(--text-muted);border-bottom:1px solid var(--surface-light)}.session-list{max-height:300px;overflow-y:auto}.session-item{display:flex;align-items:center;gap:8px;padding:4px 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var(--border-radius)}.session-create-btn:hover{background:var(--primary-dark)}.session-create-icon{font-size:1.2rem;font-weight:700}.modal-backdrop{position:fixed;top:0;left:0;right:0;bottom:0;background:rgba(0,0,0,.7);display:flex;align-items:center;justify-content:center;z-index:2000;padding:var(--spacing)}.modal{background:var(--surface);border-radius:var(--border-radius);max-width:500px;width:100%;max-height:90vh;overflow-y:auto;box-shadow:0 8px 24px #0006}.modal-header{display:flex;justify-content:space-between;align-items:center;padding:var(--spacing);border-bottom:1px solid var(--surface-light)}.modal-header h2{font-size:1.25rem;color:var(--text);margin:0}.modal-close{background:none;border:none;color:var(--text-muted);font-size:1.5rem;cursor:pointer;padding:4px 8px;transition:color .2s}.modal-close:hover{color:var(--primary)}.modal-form{padding:var(--spacing)}.form-group{margin-bottom:var(--spacing)}.form-label{display:block;margin-bottom:6px;font-size:.9rem;font-weight:500;color:var(--text)}.form-input,.form-textarea{width:100%;background:var(--background);border:1px solid var(--surface-light);border-radius:6px;padding:10px 12px;color:var(--text);font-size:.9rem;font-family:inherit;transition:border-color .2s}.form-input:focus,.form-textarea:focus{outline:none;border-color:var(--secondary)}.form-textarea{resize:vertical;min-height:80px}.form-checkbox-label{display:flex;align-items:center;gap:8px;cursor:pointer;color:var(--text);font-size:.9rem}.form-checkbox-label input[type=checkbox]{cursor:pointer;width:18px;height:18px}.form-error{background:rgba(230,57,70,.1);border:1px solid var(--primary);border-radius:6px;padding:10px 12px;color:var(--primary);font-size:.85rem;margin-bottom:var(--spacing)}.modal-footer{display:flex;gap:12px;justify-content:flex-end;margin-top:calc(var(--spacing) * 1.5)}.btn{padding:10px 20px;border:none;border-radius:6px;font-size:.9rem;font-weight:600;cursor:pointer;transition:background .2s}.btn:disabled{opacity:.6;cursor:not-allowed}.btn-primary{background:var(--primary);color:var(--text)}.btn-primary:hover:not(:disabled){background:var(--primary-dark)}.btn-secondary{background:var(--surface-light);color:var(--text)}.btn-secondary:hover:not(:disabled){background:var(--secondary)}.stats-placeholder{text-align:center;padding:calc(var(--spacing) * 4) var(--spacing)}.stats-placeholder h3{font-size:1.5rem;color:var(--text);margin-bottom:var(--spacing)}.stats-placeholder p{color:var(--text-muted);font-size:1rem}.stats-section{margin-bottom:32px;padding:20px;background:var(--surface);border-radius:var(--border-radius)}.stats-section-title{color:var(--primary);font-size:1.2rem;margin-bottom:16px;font-weight:600}.exercise-chart{margin-bottom:24px;padding:16px;background:var(--surface-light);border-radius:8px}.exercise-chart-title{font-size:1rem;margin-bottom:12px;color:var(--text)}.calendar-container{max-width:500px}.calendar-header{display:grid;grid-template-columns:repeat(7,1fr);gap:8px;margin-bottom:8px}.calendar-day-header{text-align:center;font-size:.75rem;font-weight:600;color:var(--text-muted);padding:8px 4px}.calendar-body{display:grid;grid-template-columns:repeat(7,1fr);gap:8px}.calendar-cell{aspect-ratio:1;background:var(--surface-light);border-radius:8px;display:flex;flex-direction:column;align-items:center;justify-content:center;position:relative;padding:8px;transition:all .2s;min-height:50px}.calendar-cell.empty{background:transparent}.calendar-cell.has-workout{background:var(--surface-light);border:2px solid var(--success)}.calendar-date{font-size:.9rem;color:var(--text);font-weight:500}.workout-indicator{position:absolute;top:4px;right:4px;color:var(--success);font-size:.8rem;font-weight:700}.empty-stats{text-align:center;padding:40px 20px;color:var(--text-muted)}.fab-stopwatch{position:fixed;bottom:24px;right:24px;width:64px;height:64px;border-radius:50%;background:var(--primary);border:none;font-size:2rem;cursor:pointer;box-shadow:0 4px 12px #0000004d;transition:all .3s;z-index:50;display:flex;align-items:center;justify-content:center}.fab-stopwatch:hover{transform:scale(1.1);box-shadow:0 6px 16px #0006;background:var(--primary-dark)}.fab-stopwatch:active{transform:scale(.95)}.stopwatch-modal-overlay{position:fixed;top:0;left:0;right:0;bottom:0;background:rgba(0,0,0,.7);display:flex;align-items:center;justify-content:center;z-index:100;animation:fadeIn .2s ease}@keyframes fadeIn{0%{opacity:0}to{opacity:1}}.stopwatch-modal-overlay.hidden{visibility:hidden;opacity:0;pointer-events:none}.stopwatch-modal{background:var(--surface);border:2px solid var(--surface-light);border-radius:var(--border-radius);padding:calc(var(--spacing) * 1.5);max-width:400px;width:90%;animation:slideUp .3s ease}@keyframes slideUp{0%{transform:translateY(20px);opacity:0}to{transform:translateY(0);opacity:1}}.stopwatch-modal-header{display:flex;justify-content:space-between;align-items:center;margin-bottom:var(--spacing)}.stopwatch-modal-header h3{font-size:1.25rem;color:var(--text);margin:0}.stopwatch-modal-close{background:none;border:none;font-size:1.5rem;color:var(--text-muted);cursor:pointer;padding:4px;line-height:1;transition:color .2s}.stopwatch-modal-close:hover{color:var(--primary)}.stopwatch{background:transparent;border:none;padding:0;text-align:center}.stopwatch-display{font-size:2.5rem;font-weight:700;font-family:Courier New,monospace;color:var(--primary);margin-bottom:var(--spacing);letter-spacing:2px}.stopwatch-controls{display:flex;gap:12px;justify-content:center}.stopwatch-btn{padding:10px 24px;border:none;border-radius:8px;font-size:1rem;font-weight:600;cursor:pointer;transition:all .2s;min-width:100px}.stopwatch-btn.start{background:var(--success);color:var(--text)}.stopwatch-btn.start:hover{background:#238276;transform:translateY(-2px)}.stopwatch-btn.pause{background:var(--warning);color:var(--background)}.stopwatch-btn.pause:hover{background:#d4ae5a;transform:translateY(-2px)}.stopwatch-btn.reset{background:var(--surface-light);color:var(--text)}.stopwatch-btn.reset:hover{background:var(--secondary);transform:translateY(-2px)}.active-session-banner{background:var(--surface-light);border:1px solid var(--primary);border-radius:var(--border-radius);padding:16px;margin-top:24px;display:flex;flex-direction:column;align-items:center;gap:12px}.active-session-banner p{color:var(--text);margin:0}.return-session-btn{background:var(--primary);color:var(--text);border:none;border-radius:6px;padding:8px 24px;font-size:.9rem;font-weight:600;cursor:pointer;transition:background .2s}.return-session-btn:hover{background:var(--primary-dark)}.programs-grid{display:grid;grid-template-columns:1fr;gap:var(--spacing);margin-top:var(--spacing)}.program-card{background:var(--surface);border-radius:var(--border-radius);padding:calc(var(--spacing) * 1.5);border:1px solid var(--surface-light);transition:all .2s}.program-card:hover{transform:translateY(-2px);box-shadow:0 4px 12px #0000004d}.program-header{display:flex;justify-content:space-between;align-items:center;margin-bottom:12px}.program-header h2{font-size:1.5rem;color:var(--text);margin:0}.badge{background:var(--primary);color:var(--text);padding:4px 12px;border-radius:12px;font-size:.75rem;font-weight:600}.program-description{color:var(--text-muted);margin-bottom:16px;line-height:1.6}.program-info{display:flex;gap:24px;margin-bottom:16px;padding:12px 0;border-top:1px solid var(--surface-light);border-bottom:1px solid var(--surface-light)}.info-item{display:flex;flex-direction:column;gap:4px}.info-label{color:var(--text-muted);font-size:.875rem}.info-value{color:var(--text);font-size:1.25rem;font-weight:600}.program-card .btn{width:100%;margin-top:8px}.program-actions{display:flex;gap:12px;margin-top:16px}.program-actions button{flex:1;padding:10px;border-radius:6px;border:none;font-weight:600;cursor:pointer;transition:all .2s;font-size:.95rem}.program-view-btn{background:var(--surface-light);color:var(--text);border:1px solid var(--surface-light)}.program-view-btn:hover{background:var(--secondary);border-color:var(--secondary);transform:translateY(-2px)}.program-start-btn{background:var(--primary);color:var(--text)}.program-start-btn:hover{background:var(--primary-dark);transform:translateY(-2px)}@media (min-width: 768px){.programs-grid{grid-template-columns:repeat(2,1fr)}.main-content{max-width:1200px}}.program-detail-view{padding:var(--spacing)}.program-detail-header{margin-bottom:var(--spacing)}.program-tabs{display:flex;gap:8px;border-bottom:2px solid var(--surface-light);margin-bottom:calc(var(--spacing) * 1.5);overflow-x:auto}.tab-btn{background:transparent;border:none;padding:12px 20px;cursor:pointer;color:var(--text-muted);font-size:1rem;font-weight:500;border-bottom:3px solid transparent;transition:all .2s;white-space:nowrap}.tab-btn:hover{color:var(--text);background:var(--surface)}.tab-btn.active{color:var(--primary);border-bottom-color:var(--primary)}.tab-content{animation:fadeIn .3s ease-in}@keyframes fadeIn{0%{opacity:0;transform:translateY(10px)}to{opacity:1;transform:translateY(0)}}.program-preview{padding:var(--spacing)}.program-preview-header{margin-bottom:calc(var(--spacing) * 2);padding-bottom:var(--spacing);border-bottom:2px solid var(--surface-light)}.program-preview-header h2{font-size:2rem;margin-bottom:8px;color:var(--text)}.program-preview-description{color:var(--text-muted);font-size:1.1rem;line-height:1.6}.phases-grid{display:grid;grid-template-columns:1fr;gap:calc(var(--spacing) * 1.5)}@media (min-width: 1024px){.phases-grid{grid-template-columns:repeat(2,1fr)}}.phase-preview-card{background:var(--surface);border-radius:var(--border-radius);padding:calc(var(--spacing) * 1.5);border:1px solid var(--surface-light);display:flex;flex-direction:column}.phase-preview-header{margin-bottom:var(--spacing);padding-bottom:12px;border-bottom:2px solid var(--primary)}.phase-preview-title{font-size:1.5rem;color:var(--primary);margin:0 0 4px;font-weight:700}.phase-preview-name{font-size:1rem;color:var(--text-muted);margin:0;font-weight:500}.workouts-preview-list{display:flex;flex-direction:column;gap:var(--spacing)}.workout-preview-item{background:var(--surface-light);border-radius:8px;padding:12px;border:1px solid var(--background)}.workout-preview-title-bar{display:flex;justify-content:space-between;align-items:center;margin-bottom:12px;padding-bottom:8px;border-bottom:1px solid var(--background)}.workout-preview-num{font-weight:700;color:var(--text);font-size:.95rem}.workout-preview-focus{color:var(--secondary);font-size:.875rem;font-weight:600}.exercises-list{display:flex;flex-direction:column;gap:6px}.exercise-preview-item{display:flex;justify-content:space-between;align-items:center;padding:6px 8px;background:var(--background);border-radius:4px;gap:12px}.exercise-preview-name{color:var(--text);font-size:.875rem;flex:1;line-height:1.4}.exercise-preview-sets{color:var(--text-muted);font-size:.875rem;font-weight:600;white-space:nowrap;font-family:Courier New,monospace}.app-footer{background:var(--surface);border-top:1px solid var(--surface-light);margin-top:auto;padding:calc(var(--spacing) * 1.5) var(--spacing)}.footer-content{max-width:1200px;margin:0 auto;text-align:center}.footer-disclaimer{color:var(--text-muted);font-size:.875rem;line-height:1.6;margin:0}.footer-disclaimer strong{color:var(--text);font-weight:600}.workouts-tab{padding:var(--spacing)}.workouts-info{margin-bottom:calc(var(--spacing) * 2)}.workouts-info h2{font-size:1.75rem;margin-bottom:8px;color:var(--text)}.info-text{color:var(--text-muted);line-height:1.6}.sessions-list{background:var(--surface);border-radius:var(--border-radius);padding:calc(var(--spacing) * 1.5);margin-bottom:calc(var(--spacing) * 2)}.sessions-list h3{font-size:1.25rem;margin-bottom:var(--spacing);color:var(--text)}.session-items{list-style:none;display:flex;flex-direction:column;gap:8px}.session-item{display:flex;justify-content:space-between;align-items:center;padding:12px;background:var(--surface-light);border-radius:8px}.session-name{color:var(--text);font-weight:500}.active-badge{background:var(--success);color:var(--text);padding:4px 12px;border-radius:12px;font-size:.75rem;font-weight:600}.empty-text{color:var(--text-muted);font-style:italic}.action-buttons{display:flex;flex-direction:column;gap:12px}.action-buttons .btn{width:100%}@media (min-width: 768px){.action-buttons{flex-direction:row}.action-buttons .btn{width:auto;flex:1}}