@import"https://fonts.googleapis.com/css2?family=Inter:wght@400;500;600;700;900&display=swap";:root{--bg-primary: #030712;--bg-secondary: #111827;--bg-card: #1f2937;--bg-card-elevated: #283548;--border-color: #374151;--border-subtle: #2a3444;--text-primary: #f9fafb;--text-secondary: #9ca3af;--text-muted: #6b7280;--accent-blue: #3b82f6;--accent-purple: #a855f7;--accent-green: #4ade80;--accent-yellow: #eab308;--accent-red: #ef4444;--accent-orange: #f97316;--accent-cyan: #22d3ee;--gradient-primary: linear-gradient(135deg, var(--accent-blue), var(--accent-purple));--gradient-text: linear-gradient(135deg, #4ade80, #3b82f6);--gradient-warmup: linear-gradient(135deg, #f97316, #ef4444);--gradient-workout: linear-gradient(135deg, #3b82f6, #a855f7);--gradient-cooldown: linear-gradient(135deg, #22d3ee, #4ade80);--spacing-xs: .25rem;--spacing-sm: .5rem;--spacing-md: 1rem;--spacing-lg: 1.5rem;--spacing-xl: 2rem;--spacing-2xl: 3rem;--shadow-lg: 0 10px 15px -3px rgba(0, 0, 0, .3), 0 4px 6px -2px rgba(0, 0, 0, .2);--shadow-xl: 0 20px 25px -5px rgba(0, 0, 0, .3), 0 10px 10px -5px rgba(0, 0, 0, .2);--shadow-glow-blue: 0 0 20px rgba(59, 130, 246, .3);--shadow-glow-purple: 0 0 20px rgba(168, 85, 247, .3);--radius-sm: .5rem;--radius-md: .75rem;--radius-lg: 1rem;--radius-xl: 1.25rem}*{box-sizing:border-box}body{margin:0;font-family:Inter,system-ui,-apple-system,sans-serif;background-color:var(--bg-primary);color:var(--text-primary);min-height:100vh;-webkit-font-smoothing:antialiased}.app-container{min-height:100vh;display:flex;flex-direction:column;align-items:center;justify-content:center;padding:var(--spacing-md);position:relative;overflow-x:hidden}.app-background{position:fixed;inset:0;z-index:0;pointer-events:none;overflow:hidden}.blob{position:absolute;width:40%;height:40%;border-radius:50%;filter:blur(120px);opacity:.15}.blob-blue{top:-10%;left:-10%;background-color:var(--accent-blue)}.blob-purple{bottom:-10%;right:-10%;background-color:var(--accent-purple)}.content-wrapper{z-index:10;width:100%;max-width:72rem;display:flex;flex-direction:column;align-items:center}.hero-header{margin-bottom:var(--spacing-xl);text-align:center}.hero-title{font-size:3rem;font-weight:900;font-style:italic;letter-spacing:-.05em;margin-bottom:var(--spacing-sm);line-height:1}@media(min-width:768px){.hero-title{font-size:3.75rem}}.text-gradient{background-clip:text;-webkit-background-clip:text;color:transparent;background-image:var(--gradient-primary);margin-right:.2em}.hero-subtitle{color:var(--text-secondary);font-size:1.125rem}.form-card{width:100%;max-width:32rem;background-color:var(--bg-card);padding:var(--spacing-xl);border-radius:var(--radius-xl);border:1px solid var(--border-color);box-shadow:var(--shadow-xl)}.form-heading{font-size:1.875rem;font-weight:700;text-align:center;margin-bottom:var(--spacing-lg);margin-top:0;background-image:var(--gradient-text);background-clip:text;-webkit-background-clip:text;color:transparent}.form-grid{display:flex;flex-direction:column;gap:var(--spacing-md)}.form-group{display:flex;flex-direction:column;gap:.25rem}.form-label{display:flex;align-items:center;gap:.5rem;color:var(--text-secondary);font-weight:500;font-size:1rem}.form-input,.form-select{width:100%;background-color:var(--bg-secondary);color:#fff;border:1px solid var(--border-color);border-radius:var(--radius-sm);padding:.75rem;font-size:1rem;transition:all .2s;outline:none}.form-input:focus,.form-select:focus{border-color:var(--accent-blue);box-shadow:0 0 0 2px #3b82f633}.radio-group{display:flex;gap:var(--spacing-md)}.radio-label{flex:1;cursor:pointer}.radio-input{display:none}.radio-button{text-align:center;padding:.5rem;border-radius:var(--radius-sm);border:1px solid var(--border-color);background-color:var(--bg-secondary);color:var(--text-secondary);transition:all .2s}.radio-label:hover .radio-button{background-color:var(--border-color)}.radio-input:checked+.radio-button{background-color:var(--accent-yellow);color:#000;border-color:var(--accent-yellow);font-weight:700}.btn-primary{width:100%;margin-top:var(--spacing-xl);background-image:var(--gradient-primary);color:#fff;font-weight:700;padding:.75rem 1.5rem;border-radius:var(--radius-sm);border:none;cursor:pointer;transition:transform .15s,opacity .2s,box-shadow .2s;box-shadow:var(--shadow-lg);display:flex;justify-content:center;align-items:center;gap:.5rem;font-size:1rem}.btn-primary:hover{transform:translateY(-1px);box-shadow:var(--shadow-glow-blue)}.btn-primary:active{transform:scale(.98)}.btn-primary:disabled{opacity:.7;cursor:not-allowed;transform:none}.plan-container{width:100%;max-width:56rem;display:flex;flex-direction:column;gap:var(--spacing-lg)}.plan-hero{text-align:center;padding:var(--spacing-xl) 0}.btn-back{display:inline-flex;align-items:center;gap:.4rem;background:#ffffff0f;border:1px solid var(--border-color);color:var(--text-secondary);padding:.5rem 1rem;border-radius:2rem;cursor:pointer;font-size:.85rem;font-weight:500;transition:all .2s;margin-bottom:var(--spacing-lg)}.btn-back:hover{background:#ffffff1a;color:var(--text-primary);border-color:var(--accent-blue)}.plan-title{font-size:2rem;font-weight:800;background-image:var(--gradient-text);background-clip:text;-webkit-background-clip:text;color:transparent;margin:0 0 var(--spacing-sm) 0;line-height:1.2}@media(min-width:768px){.plan-title{font-size:2.5rem}}.plan-summary{color:var(--text-secondary);font-size:1.05rem;max-width:36rem;margin:0 auto;line-height:1.6}.day-tabs-wrapper{overflow-x:auto;-webkit-overflow-scrolling:touch;scrollbar-width:none;-ms-overflow-style:none;margin:0 -.5rem;padding:0 .5rem}.day-tabs-wrapper::-webkit-scrollbar{display:none}.day-tabs{display:flex;gap:.5rem;padding:var(--spacing-xs) 0;min-width:min-content}.day-tab{display:flex;flex-direction:column;align-items:center;gap:.15rem;min-width:5.5rem;padding:.6rem .75rem;background:var(--bg-card);border:1px solid var(--border-color);border-radius:var(--radius-md);cursor:pointer;transition:all .25s ease;color:var(--text-secondary);flex-shrink:0}.day-tab:hover{background:var(--bg-card-elevated);border-color:var(--accent-blue);transform:translateY(-2px)}.day-tab-active{background:linear-gradient(135deg,#3b82f626,#a855f726);border-color:var(--accent-blue);color:var(--text-primary);box-shadow:var(--shadow-glow-blue)}.day-tab-active .day-tab-number{color:var(--accent-blue)}.day-tab-number{font-size:.7rem;font-weight:700;text-transform:uppercase;letter-spacing:.05em;color:var(--text-muted)}.day-tab-label{font-size:.85rem;font-weight:600}.day-tab-focus{font-size:.65rem;color:var(--text-muted);font-weight:500;white-space:nowrap;overflow:hidden;text-overflow:ellipsis;max-width:100%}.day-tab-active .day-tab-focus{color:var(--accent-purple)}.day-tab-rest{opacity:.7}.day-tab-rest.day-tab-active{opacity:1;background:linear-gradient(135deg,#4ade801a,#22d3ee1a);border-color:var(--accent-green);box-shadow:0 0 15px #4ade8033}.day-nav-arrows{display:none;align-items:center;justify-content:center;gap:var(--spacing-md)}.nav-arrow{background:var(--bg-card);border:1px solid var(--border-color);color:var(--text-primary);padding:.5rem;border-radius:50%;cursor:pointer;transition:all .2s;display:flex;align-items:center;justify-content:center}.nav-arrow:hover:not(:disabled){background:var(--bg-card-elevated);border-color:var(--accent-blue)}.nav-arrow:disabled{opacity:.3;cursor:not-allowed}.nav-current{font-weight:600;color:var(--text-primary);font-size:1rem}.day-card{background:var(--bg-card);border:1px solid var(--border-color);border-radius:var(--radius-xl);padding:var(--spacing-xl);display:flex;flex-direction:column;gap:var(--spacing-lg)}.day-content{min-height:200px}.rest-day{text-align:center;padding:var(--spacing-2xl) var(--spacing-xl);background:linear-gradient(135deg,#4ade800d,#22d3ee0d);border-color:#4ade8033}.rest-day-content{display:flex;flex-direction:column;align-items:center;gap:var(--spacing-md)}.rest-icon{font-size:3rem}.rest-title{font-size:1.5rem;font-weight:700;color:var(--accent-green);margin:0}.rest-text{color:var(--text-secondary);max-width:28rem;line-height:1.6;margin:0}.day-focus-badge{display:inline-flex;align-items:center;gap:.4rem;background:linear-gradient(135deg,#3b82f626,#a855f726);border:1px solid rgba(59,130,246,.3);color:var(--accent-blue);padding:.3rem .75rem;border-radius:2rem;font-size:.8rem;font-weight:600;align-self:flex-start}.day-section{display:flex;flex-direction:column;gap:var(--spacing-sm)}.section-header{display:flex;align-items:center;gap:.5rem;padding-bottom:.5rem;border-bottom:1px solid var(--border-subtle)}.section-icon{flex-shrink:0}.warmup-icon{color:var(--accent-orange)}.exercises-icon{color:var(--accent-blue)}.cooldown-icon{color:var(--accent-cyan)}.section-title{font-size:1rem;font-weight:700;text-transform:uppercase;letter-spacing:.08em;margin:0;color:var(--text-primary)}.warmup-header .section-title{color:var(--accent-orange)}.exercises-header .section-title{color:var(--accent-blue)}.cooldown-header .section-title{color:var(--accent-cyan)}.warmup-list{list-style:none;padding:0;margin:0;display:flex;flex-direction:column;gap:.4rem}.warmup-item{display:flex;align-items:center;gap:.6rem;color:var(--text-secondary);font-size:.9rem;padding:.4rem .6rem;border-radius:var(--radius-sm);transition:background .2s}.warmup-item:hover{background:#ffffff08}.warmup-dot{width:6px;height:6px;border-radius:50%;background:var(--accent-orange);flex-shrink:0}.cooldown-dot{width:6px;height:6px;border-radius:50%;background:var(--accent-cyan);flex-shrink:0}.exercise-list{display:flex;flex-direction:column;gap:.35rem}.exercise-row{display:flex;align-items:center;justify-content:space-between;padding:.65rem .75rem;background:#ffffff05;border:1px solid transparent;border-radius:var(--radius-md);transition:all .2s;gap:var(--spacing-md)}.exercise-row:hover{background:#3b82f60f;border-color:#3b82f626}.exercise-info{display:flex;align-items:center;gap:.75rem;flex:1;min-width:0}.exercise-number{width:1.5rem;height:1.5rem;display:flex;align-items:center;justify-content:center;background:var(--gradient-workout);color:#fff;font-size:.7rem;font-weight:700;border-radius:50%;flex-shrink:0}.exercise-details{display:flex;flex-direction:column;gap:.15rem;min-width:0}.exercise-name{font-weight:600;color:var(--text-primary);font-size:.9rem}.exercise-note{display:flex;align-items:center;gap:.3rem;color:var(--text-muted);font-size:.75rem}.exercise-badges{display:flex;gap:.35rem;flex-shrink:0}.badge{padding:.2rem .55rem;border-radius:2rem;font-size:.7rem;font-weight:600;white-space:nowrap}.badge-sets{background:#3b82f626;color:var(--accent-blue);border:1px solid rgba(59,130,246,.25)}.badge-reps{background:#a855f726;color:var(--accent-purple);border:1px solid rgba(168,85,247,.25)}.motivation-card{display:flex;align-items:flex-start;gap:var(--spacing-md);padding:var(--spacing-lg);background:linear-gradient(135deg,#eab30814,#f9731614);border:1px solid rgba(234,179,8,.2);border-radius:var(--radius-lg)}.motivation-icon{color:var(--accent-yellow);flex-shrink:0;margin-top:.15rem}.motivation-text{color:var(--text-secondary);font-style:italic;line-height:1.6;margin:0;font-size:.95rem}.plan-bottom-footer{text-align:center;padding:var(--spacing-md) 0}.disclaimer{font-size:.8rem;color:var(--text-muted);margin:0}.icon-blue{color:var(--accent-blue)}.icon-green{color:var(--accent-green)}.icon-purple{color:var(--accent-purple)}.icon-yellow{color:var(--accent-yellow)}.icon-red{color:var(--accent-red)}@keyframes fadeIn{0%{opacity:0}to{opacity:1}}@keyframes slideUp{0%{opacity:0;transform:translateY(20px)}to{opacity:1;transform:translateY(0)}}@keyframes slideIn{0%{opacity:0;transform:translate(-10px)}to{opacity:1;transform:translate(0)}}@keyframes spin{to{transform:rotate(360deg)}}@keyframes shake{0%,to{transform:translate(0)}10%,30%,50%,70%,90%{transform:translate(-5px)}20%,40%,60%,80%{transform:translate(5px)}}.fade-in{animation:fadeIn .5s ease-out forwards}.slide-up{animation:slideUp .5s ease-out forwards}.slide-in{animation:slideIn .3s ease-out forwards;opacity:0}.fade-in-up{width:100%;display:flex;flex-direction:column;align-items:center;animation:slideUp .4s ease-out forwards}.day-content .fade-in-up{align-items:stretch}.spinner{width:1.25rem;height:1.25rem;border:2px solid white;border-top-color:transparent;border-radius:50%;animation:spin 1s linear infinite}.shake{animation:shake .5s ease-in-out}.error-message{margin-top:var(--spacing-md);padding:var(--spacing-md);background-color:#ef44441a;border:1px solid rgba(239,68,68,.5);color:#fecaca;border-radius:var(--radius-sm);max-width:32rem;width:100%;text-align:center}.text-footer{color:var(--text-secondary);font-size:1rem;text-align:center}.text-footer a{color:var(--accent-blue)}.footer{margin-top:10rem}@media(max-width:640px){.day-tabs-wrapper{display:none}.day-nav-arrows{display:flex}.plan-title{font-size:1.75rem}.day-card{padding:var(--spacing-lg)}.exercise-row{flex-direction:column;align-items:flex-start;gap:.5rem}.exercise-badges{margin-left:2.25rem}}