:root {
  --bg: #0d0d0f;
  --panel: #171719;
  --panel-2: #202023;
  --ink: #f5f5f1;
  --muted: #a7a7a1;
  --line: #343438;
  --acid: #efff00;
  --acid-ink: #101100;
  --danger: #ff4a50;
  --radius: 18px;
}
* { box-sizing: border-box; }
html { scroll-behavior: smooth; }
body {
  margin: 0;
  background:
    radial-gradient(circle at 85% -10%, rgba(239,255,0,.09), transparent 29rem),
    var(--bg);
  color: var(--ink);
  font-family: Inter, ui-sans-serif, -apple-system, BlinkMacSystemFont, "Segoe UI", sans-serif;
  line-height: 1.5;
}
button, summary { font: inherit; }
button { color: inherit; }
.shell { width: min(1180px, calc(100% - 32px)); margin: 0 auto; }
.hero { padding: 52px 0 28px; }
.eyebrow {
  display: inline-flex; align-items: center; gap: 9px;
  color: var(--acid); font-size: .76rem; font-weight: 900;
  letter-spacing: .16em; text-transform: uppercase;
}
.eyebrow::before { content: ""; width: 28px; height: 3px; background: var(--acid); }
h1 { margin: 14px 0 12px; max-width: 850px; font-size: clamp(2.5rem, 7vw, 5.7rem); line-height: .92; letter-spacing: -.06em; text-transform: uppercase; }
.hero-copy { max-width: 720px; margin: 0; color: #cacac4; font-size: clamp(1rem, 2vw, 1.2rem); }
.stats { display: grid; grid-template-columns: repeat(4, minmax(0,1fr)); gap: 12px; margin-top: 30px; }
.stat { padding: 16px; background: rgba(23,23,25,.78); border: 1px solid var(--line); border-radius: 14px; }
.stat strong { display: block; font-size: 1.55rem; letter-spacing: -.04em; }
.stat span { color: var(--muted); font-size: .78rem; text-transform: uppercase; letter-spacing: .08em; }
.toolbar {
  position: sticky; top: 0; z-index: 20; padding: 12px 0;
  background: rgba(13,13,15,.9); border-block: 1px solid rgba(52,52,56,.8);
  backdrop-filter: blur(18px);
}
.toolbar-inner { display: flex; align-items: center; gap: 12px; }
.week-tabs { display: flex; gap: 7px; overflow-x: auto; scrollbar-width: none; flex: 1; padding: 2px; }
.week-tabs::-webkit-scrollbar { display: none; }
.week-tab {
  flex: 0 0 auto; min-width: 45px; height: 42px; padding: 0 13px; border: 1px solid var(--line);
  border-radius: 999px; background: var(--panel); cursor: pointer; font-weight: 900;
}
.week-tab:hover, .week-tab:focus-visible { border-color: var(--acid); outline: none; }
.week-tab.active { color: var(--acid-ink); background: var(--acid); border-color: var(--acid); }
.reset {
  flex: 0 0 auto; height: 42px; padding: 0 14px; border: 1px solid var(--line);
  border-radius: 999px; background: transparent; color: var(--muted); cursor: pointer;
}
.reset:hover { color: var(--ink); border-color: #777; }
main { padding: 30px 0 72px; }
.phase-track { display: grid; grid-template-columns: 4fr 4fr 2fr 1fr 1fr; gap: 4px; margin-bottom: 28px; }
.phase-segment { height: 8px; border-radius: 999px; background: #2b2b2e; overflow: hidden; }
.phase-segment span { display: block; width: 0; height: 100%; background: var(--acid); transition: width .35s ease; }
.week-head { display: flex; align-items: end; justify-content: space-between; gap: 20px; margin: 0 0 20px; }
.week-number { color: var(--acid); font-size: clamp(3rem, 8vw, 6.4rem); font-weight: 950; line-height: .75; letter-spacing: -.08em; }
.week-title { flex: 1; }
.week-title p { margin: 0 0 4px; color: var(--muted); font-size: .78rem; font-weight: 800; letter-spacing: .12em; text-transform: uppercase; }
.week-title h2 { margin: 0; font-size: clamp(1.65rem, 4vw, 3rem); line-height: 1; text-transform: uppercase; letter-spacing: -.04em; }
.week-volume { display: block; margin-top: 6px; color: var(--muted); font-size: .8rem; }
.week-progress { width: 150px; text-align: right; color: var(--muted); font-size: .82rem; }
.progress-line { height: 7px; background: #29292c; border-radius: 999px; overflow: hidden; margin-top: 7px; }
.progress-line span { display: block; height: 100%; width: 0; background: var(--acid); transition: width .25s ease; }
.sessions { display: grid; grid-template-columns: repeat(auto-fill, minmax(210px, 1fr)); gap: 12px; align-items: start; }
.session {
  position: relative; min-width: 0; background: var(--panel); border: 1px solid var(--line);
  border-radius: var(--radius); overflow: hidden; transition: transform .18s ease, border-color .18s ease, opacity .18s ease;
}
.session:hover { transform: translateY(-2px); border-color: #5a5a5f; }
.session.done { opacity: .58; }
.session.done .session-workout { text-decoration: line-through; text-decoration-color: rgba(239,255,0,.45); }
.session-top { padding: 14px 15px 12px; border-bottom: 1px solid var(--line); }
.day-row { display: flex; align-items: center; justify-content: space-between; gap: 8px; }
.day { font-size: .76rem; font-weight: 900; letter-spacing: .11em; text-transform: uppercase; }
.check {
  width: 29px; height: 29px; display: grid; place-items: center; border: 1px solid #55555b;
  border-radius: 50%; background: transparent; cursor: pointer;
}
.check::after {
  content: ""; width: 7px; height: 12px; margin-top: -3px;
  border-right: 2px solid var(--acid-ink); border-bottom: 2px solid var(--acid-ink);
  opacity: 0; transform: rotate(45deg) scale(.7); transition: opacity .15s ease, transform .15s ease;
}
.check:hover, .check:focus-visible { border-color: var(--acid); outline: none; }
.done .check { background: var(--acid); border-color: var(--acid); }
.done .check::after { opacity: 1; transform: rotate(45deg) scale(1); }
.type { display: inline-block; margin-top: 11px; padding: 5px 8px 4px; color: var(--acid-ink); background: var(--acid); font-size: .61rem; font-weight: 950; letter-spacing: .08em; text-transform: uppercase; }
.session-body { padding: 15px; }
.label { margin: 0 0 7px; color: var(--muted); font-size: .65rem; font-weight: 850; letter-spacing: .11em; text-transform: uppercase; }
.session-workout { margin: 0; white-space: pre-line; font-size: .86rem; line-height: 1.48; }
details.notes { margin-top: 16px; padding-top: 12px; border-top: 1px solid var(--line); }
details.notes summary { color: var(--acid); cursor: pointer; font-size: .68rem; font-weight: 900; letter-spacing: .1em; text-transform: uppercase; }
details.notes p { margin: 10px 0 0; color: #bdbdb7; white-space: pre-line; font-size: .77rem; line-height: 1.5; }
.guide { margin-top: 34px; display: grid; gap: 12px; }
.guide > details { background: var(--panel); border: 1px solid var(--line); border-radius: var(--radius); padding: 0 18px; }
.guide > details > summary { padding: 18px 0; cursor: pointer; font-weight: 900; text-transform: uppercase; letter-spacing: .04em; }
.guide-grid { display: grid; grid-template-columns: repeat(3,minmax(0,1fr)); gap: 14px; padding: 0 0 20px; }
.guide-card { background: var(--panel-2); border-radius: 12px; padding: 14px; }
.guide-card h3 { margin: 0 0 7px; color: var(--acid); font-size: .76rem; text-transform: uppercase; letter-spacing: .08em; }
.guide-card p, .guide-card ul { margin: 0; color: #c7c7c0; font-size: .82rem; }
.guide-card p { white-space: pre-line; }
.guide-card ul + p, .guide-table + p, .guide-table + ul { margin-top: 10px; }
.guide-table { overflow-x: auto; }
.guide-table table { width: 100%; border-collapse: collapse; font-size: .78rem; color: #c7c7c0; }
.guide-table th { color: var(--muted); font-weight: 800; text-align: left; text-transform: uppercase; letter-spacing: .06em; font-size: .66rem; }
.guide-table th, .guide-table td { padding: 5px 8px 5px 0; border-bottom: 1px solid var(--line); vertical-align: top; }
.guide-card ul { padding-left: 18px; }
.footer { padding: 0 0 46px; color: #767670; font-size: .75rem; }
.footer strong { color: #a9a9a2; }
@media (max-width: 700px) {
  .shell { width: min(100% - 22px, 1180px); }
  .hero { padding-top: 34px; }
  .stats { grid-template-columns: repeat(2,minmax(0,1fr)); }
  .toolbar-inner { gap: 8px; }
  .reset { padding-inline: 11px; font-size: .78rem; }
  .week-head { align-items: center; flex-wrap: wrap; }
  .week-number { width: 76px; }
  .week-progress { width: 100%; text-align: left; }
  .sessions { grid-template-columns: 1fr; }
  .guide-grid { grid-template-columns: 1fr; }
}
@media print {
  :root { --bg:#fff; --panel:#fff; --panel-2:#f5f5f5; --ink:#000; --muted:#444; --line:#bbb; --acid:#d6e600; }
  body { background:#fff; }
  .toolbar, .check, .reset { display:none !important; }
  .shell { width: 100%; }
  .hero { padding: 12px 0; }
  .hero h1 { font-size: 38px; }
  .stats, .phase-track, .week-progress { display:none; }
  main { padding-top: 8px; }
  .sessions { grid-template-columns: repeat(5,1fr); gap: 6px; }
  .session { break-inside: avoid; font-size: 9px; }
  .session-workout { font-size: 9px; }
  details.notes[open] p, details.notes p { display:block; font-size:8px; }
  .guide { break-before: page; }