:root{font-family:Inter,ui-sans-serif,-apple-system,BlinkMacSystemFont,'Segoe UI',sans-serif;color:#242a30;background:#f5f4f0;font-synthesis:none;--orange:#d44d18;--line:#e4e4de;--muted:#687078}*{box-sizing:border-box}body{margin:0}button,input,select,textarea{font:inherit}button,a,input,select,textarea{-webkit-tap-highlight-color:transparent}button{cursor:pointer}button:focus-visible,a:focus-visible,input:focus-visible,select:focus-visible,textarea:focus-visible{outline:3px solid #e9713f;outline-offset:3px}button{border:0}a{color:inherit}button:disabled{opacity:.4;cursor:not-allowed}.rail{width:238px;position:fixed;inset:0 auto 0 0;background:#171c22;color:#fff;padding:38px 26px;display:flex;flex-direction:column}.brand{display:flex;gap:14px;align-items:center;text-decoration:none;font-size:23px;font-weight:750;letter-spacing:1px}.brand small{display:block;font-size:8px;letter-spacing:2px;margin-top:7px;color:#bac0c6}.mark{font-size:43px;letter-spacing:-6px}.mark span{color:#fa7a40}.rail nav{margin-top:58px;display:grid;gap:8px}.nav{background:transparent;text-align:left;color:#abb2b9;padding:15px 12px;border-radius:9px;font-size:14px;font-weight:550}.nav span{font-size:20px;display:inline-block;width:30px}.nav.active{background:#2a3037;color:white}.nav.active span{color:#ff8651}.rail-bottom{margin-top:auto;font-size:12px;color:#c3c9cd;line-height:1.8}.rail-bottom p{font-size:19px;color:#f5f4f0;line-height:1.5;margin:23px 0}.rail-bottom small{font-size:10px;color:#939da7}.dot{display:inline-block;width:7px;height:7px;background:#83b894;border-radius:50%;margin-right:7px}main{margin-left:238px;padding:32px 44px;max-width:1540px}.top{display:flex;justify-content:space-between;align-items:center;margin-bottom:27px}.eyebrow{font-size:10px;letter-spacing:2px;font-weight:700;color:var(--muted)}.top p{margin:6px 0 0;font-size:13px}.save-state{font-size:11px;color:var(--muted)}h1{font-size:clamp(30px,3.3vw,47px);font-weight:650;letter-spacing:-1.8px;margin:12px 0}h2{font-size:22px;letter-spacing:-.6px;margin:0 0 9px}h3{font-size:17px;margin:0;line-height:1.35}p{line-height:1.6}.hero{background:#20262e;color:#fff;border-radius:16px;padding:30px 34px;display:flex;justify-content:space-between;gap:25px;align-items:center;position:relative;overflow:hidden}.hero .eyebrow{color:#ff9c70}.hero p{color:#b9c1cb;font-size:14px;margin:0}.hero-side{flex:0 0 135px;text-align:right}.hero-side strong{font-size:52px;letter-spacing:-3px;display:block}.hero-side span{color:#bdc5cc;font-size:11px;letter-spacing:1px}.bar{height:5px;border-radius:5px;background:#3d444d;margin-top:14px;overflow:hidden}.bar i{display:block;background:#fa7a40;height:100%;transition:width .3s}.days{display:grid;grid-template-columns:repeat(6,1fr);gap:9px;margin:23px 0}.day{border:1px solid var(--line);background:#fff;border-radius:10px;text-align:left;padding:13px 15px;color:#525c65;position:relative}.day b{font-size:21px;display:block}.day small{display:block;font-size:10px;margin-top:4px}.day.active{background:#fcece3;border-color:#d56a3f;color:#a53c15}.day .next{position:absolute;right:10px;top:12px;width:6px;height:6px;border-radius:50%;background:#c35629}.layout{display:grid;grid-template-columns:minmax(0,1fr) 250px;gap:23px;align-items:start}.stack{display:grid;gap:14px}.panel{background:#fff;border:1px solid var(--line);border-radius:12px;padding:20px}.side{display:grid;gap:15px;position:sticky;top:20px}.side h3{font-size:14px}.side p,.side label{font-size:12px;color:#606970;line-height:1.65}.side strong.phase-reps{font-size:23px;display:block;margin:13px 0 7px;letter-spacing:-1px}.chip{display:inline-block;background:#f3f3ef;color:#687078;border-radius:5px;padding:4px 7px;font-size:10px}.warning{background:#fff4e9;border:1px solid #efd7b8;color:#825018;padding:14px 16px;border-radius:10px;font-size:12px;line-height:1.65}.warning a{font-weight:650}.exercise{background:#fff;border:1px solid var(--line);border-radius:12px;overflow:hidden}.exercise summary{display:flex;align-items:center;gap:15px;padding:21px;cursor:pointer;list-style:none}.exercise summary::-webkit-details-marker{display:none}.exercise summary:after{content:'+';margin-left:auto;color:#7b8489;font-size:22px}.exercise[open] summary:after{content:'−'}.exercise summary .number{font-size:12px;color:#899198;border:1px solid var(--line);border-radius:8px;width:33px;height:33px;display:grid;place-items:center;flex-shrink:0}.exercise summary small{color:var(--muted);font-size:11px;display:block;margin-top:6px}.exercise .inner{padding:0 21px 21px}.exercise-top{display:flex;gap:10px;justify-content:space-between;align-items:center;flex-wrap:wrap;border-top:1px solid var(--line);padding-top:15px;margin-bottom:14px}.mini{font-size:11px;border-radius:7px;padding:8px 10px;background:#f1f2ef;color:#46515a}.timer-btn{background:#fff0e7;color:#b2431d;font-weight:650}.previous{font-size:11px;color:#697780;margin:11px 0;line-height:1.6}.sets{width:100%;border-collapse:collapse;table-layout:fixed}.sets th{font-size:9px;color:#737c83;font-weight:650;text-align:center;letter-spacing:.5px;padding:9px 2px}.sets th:first-child{width:30px}.sets th:last-child{width:37px}.sets td{padding:5px 3px;text-align:center;font-size:12px}.sets td:first-child{color:#818990}.sets input{width:100%;border:1px solid #e0e3e5;border-radius:7px;padding:9px 4px;text-align:center;background:#fcfcfa;min-height:39px}.sets input[type=checkbox]{width:22px;min-height:22px;height:22px;accent-color:#cb5422;cursor:pointer}.sets tr.checked td{background:#f7faf6}.target{font-size:12px;font-weight:650}.field{display:grid;gap:6px;font-size:11px;color:var(--muted);margin-top:12px}.field input,.field textarea,select{width:100%;border:1px solid #dfe2e2;background:#fff;border-radius:7px;padding:10px;color:#293039}.field textarea{resize:vertical;min-height:65px}.signal{border-radius:7px;padding:11px 12px;margin-top:14px;font-size:11px;border-left:3px solid #a6aeb4;background:#f5f6f7}.signal strong{display:block;margin-bottom:4px;font-size:12px}.signal.green{background:#edf6ed;border-color:#3e8952;color:#2e673d}.signal.amber{background:#fff5e3;border-color:#c38922;color:#7f5d17}.signal.red{background:#fcefeb;border-color:#ba5543;color:#8c4032}.actions{display:flex;gap:10px;flex-wrap:wrap;margin-top:15px}.primary,.secondary{border-radius:8px;padding:12px 17px;font-size:12px;font-weight:650}.primary{background:#ce501f;color:#fff}.secondary{background:white;border:1px solid #d9dcda;color:#3d474f}.wide{width:100%}.micro{font-size:11px;color:var(--muted);line-height:1.6}.row{display:flex;align-items:center;justify-content:space-between;gap:15px}.stat{font-size:26px;font-weight:650;letter-spacing:-1px;margin-top:8px}.stat small{font-size:12px;color:var(--muted);font-weight:400;letter-spacing:0}.empty{padding:65px 25px;text-align:center;background:#fff;border:1px dashed #d3d6d4;border-radius:12px;margin-top:25px}.empty p{font-size:14px;color:var(--muted)}.history-list{display:grid;gap:12px;margin-top:23px}.session summary{list-style:none;cursor:pointer;display:flex;justify-content:space-between;gap:20px;align-items:center}.session summary strong{font-size:17px}.session small{display:block;color:var(--muted);font-size:11px;margin-top:5px}.history-ex{border-top:1px solid var(--line);padding-top:14px;margin-top:14px}.history-ex p{font-size:12px;color:#56616a}.program-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:16px;margin-top:22px}.phase{position:relative;padding-top:16px;border-top:1px solid var(--line);margin-top:16px}.phase b{font-size:13px}.phase p{font-size:12px;color:#58636c}.phase .reps{font-size:20px;font-weight:600;margin:8px 0;letter-spacing:-.5px}.program-list{font-size:13px;padding-left:18px;line-height:1.9}.source{display:inline-flex;margin-top:12px;color:#b5441d;font-size:13px;font-weight:650}.timer{position:fixed;bottom:22px;left:calc(50% + 119px);transform:translateX(-50%);z-index:20;background:#1c222a;color:white;box-shadow:0 8px 40px #0004;border-radius:13px;padding:13px 17px;display:flex;gap:13px;align-items:center;max-width:calc(100% - 30px)}.timer[hidden]{display:none}.timer>div{display:grid;grid-template-columns:auto auto;gap:3px 12px;align-items:center;min-width:180px}.timer small{font-size:9px;letter-spacing:1px;color:#b3bdc5}.timer strong{font-size:27px;font-variant-numeric:tabular-nums;grid-column:2;grid-row:1/3}.timer span{font-size:10px;max-width:120px;white-space:nowrap;overflow:hidden;text-overflow:ellipsis}.timer button{background:#343d47;color:#fff;border-radius:6px;padding:9px;font-size:11px}.timer.finished{border:2px solid #ff8d57}footer{font-size:10px;color:#7c858c;line-height:1.6;margin-top:35px;padding-bottom:100px;max-width:650px}#toast{position:fixed;bottom:110px;left:50%;transform:translateX(-50%);background:#242c34;color:#fff;padding:14px 22px;border-radius:9px;font-size:13px;z-index:40;max-width:90%;box-shadow:0 3px 15px #0003}.topline{display:flex;justify-content:space-between;gap:15px;align-items:end}.badge{font-size:10px;padding:5px 8px;border-radius:4px;background:#edf4ee;color:#42694d}.note{white-space:pre-wrap;overflow-wrap:anywhere}
@media(min-width:1500px){main{margin-right:auto;margin-left:calc(238px + (100vw - 1500px)/2)}}@media(max-width:1120px){main{padding:28px}.rail{width:205px;padding:30px 19px}main{margin-left:205px}.layout{grid-template-columns:1fr}.side{position:static;grid-template-columns:1fr 1fr}.timer{left:calc(50% + 102px)}}@media(max-width:700px){.rail{position:static;width:auto;height:70px;flex-direction:row;align-items:center;padding:12px 18px;justify-content:space-between}.brand{font-size:18px;gap:8px}.brand small{font-size:6px;letter-spacing:1px;margin-top:4px}.mark{font-size:31px}.rail nav{display:flex;margin:0;gap:3px}.nav{font-size:10px;padding:9px 7px;border-radius:6px}.nav span{display:none}.rail-bottom{display:none}main{margin:0;padding:20px 16px}.top{margin-bottom:20px}.save-state{font-size:9px;max-width:120px;text-align:right}.hero{padding:23px 20px;border-radius:12px;gap:10px}.hero-side{flex-basis:78px}.hero-side strong{font-size:37px}.hero-side span{font-size:8px}h1{font-size:31px;margin:10px 0}.hero p{font-size:11px}.days{gap:5px;margin:17px 0}.day{padding:10px 0;text-align:center;border-radius:7px}.day b{font-size:18px}.day small{font-size:8px}.day .next{top:6px;right:6px;width:4px;height:4px}.layout{gap:16px}.exercise summary{padding:17px 14px;gap:10px}.exercise summary .number{width:27px;height:27px;font-size:10px}.exercise h3{font-size:15px}.exercise .inner{padding:0 12px 16px}.exercise summary small{font-size:10px}.side{grid-template-columns:1fr}.program-grid{grid-template-columns:1fr}.panel{padding:17px}.timer{left:50%;bottom:12px;width:calc(100% - 24px);gap:7px;padding:12px}.timer>div{min-width:0;flex:1}.timer button{padding:9px 7px}.timer strong{font-size:25px}.topline{align-items:start;flex-direction:column}.actions{gap:8px}.primary,.secondary{padding:12px;font-size:11px}.sets th{font-size:8px}.sets input{font-size:13px;padding:9px 2px}.row{gap:8px}footer{padding-bottom:90px}}
@media(prefers-reduced-motion:reduce){*{scroll-behavior:auto!important;transition:none!important}}

.sheet-credits{text-align:center;margin:0 0 26px}.credit-logos{display:flex;justify-content:center;align-items:center;gap:48px}.credit{display:flex;flex-direction:column;align-items:center;gap:12px;min-width:0}.credit .eyebrow{text-transform:uppercase}.ormesi-logo{display:block;width:145px;max-width:100%;height:auto;object-fit:contain}.trainer-logo{display:block;width:270px;max-width:100%;height:auto;object-fit:contain}.recipient{font-size:18px;margin:18px 0 0}.recipient strong{font-weight:650}@media(max-width:700px){.credit-logos{gap:22px}.credit{flex:1}.ormesi-logo{width:115px}.trainer-logo{width:220px}.credit .eyebrow{font-size:9px;letter-spacing:1px}.recipient{font-size:17px}.sheet-credits{margin-bottom:24px}}

.back-app{display:inline-flex;align-items:center;padding:11px 15px;border:1px solid var(--line);border-radius:8px;background:#ff7a00;color:#000;text-decoration:none;font-size:13px;font-weight:650;margin-bottom:20px}.weekly-progress{margin-top:20px}.weekly-progress h2{margin:7px 0 0}.week-grid{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:10px;margin-top:18px}.week-card{display:flex;flex-direction:column;align-items:flex-start;gap:8px;background:#fafaf7;border:1px solid var(--line);border-radius:9px;padding:14px;text-align:left;color:#38434b}.week-card span{font-size:12px;font-weight:650}.week-card strong{font-size:19px;letter-spacing:-.5px}.week-card small{font-size:11px;line-height:1.4}.week-card.active{background:#fcece3;border-color:#d56a3f;color:#a53c15}.week-detail{margin-top:16px;padding-top:15px;border-top:1px solid var(--line);font-size:13px}.week-detail p{margin:8px 0 0}@media(max-width:700px){.week-grid{grid-template-columns:repeat(2,minmax(0,1fr));gap:8px}.weekly-progress>.row{align-items:flex-start;flex-wrap:wrap}.week-card{padding:12px}.week-card strong{font-size:18px}.back-app{margin-bottom:16px}}