:root {
  color-scheme: light;
  --ink: #242721;
  --muted: #646b62;
  --faint: #8b9288;
  --paper: #f4f1e8;
  --paper-strong: #fffefa;
  --paper-soft: #f8f7f0;
  --accent: #316f67;
  --accent-deep: #244d47;
  --accent-soft: #e6f0ec;
  --warm: #9a674d;
  --warn: #9a5e22;
  --danger: #9b3f34;
  --line: rgba(36, 39, 33, 0.11);
  --line-strong: rgba(36, 39, 33, 0.2);
  --shadow: 0 16px 36px rgba(31, 42, 36, 0.07);
}

* {
  box-sizing: border-box;
}

html {
  min-height: 100%;
  background: var(--paper);
}

body {
  min-height: 100%;
  margin: 0;
  color: var(--ink);
  background:
    linear-gradient(180deg, rgba(255, 254, 250, 0.94), rgba(244, 241, 232, 0.96)),
    var(--paper);
  font-family:
    Inter, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, "Segoe UI",
    "PingFang SC", "Microsoft YaHei", sans-serif;
  letter-spacing: 0;
}

body::before {
  position: fixed;
  inset: 0;
  z-index: 0;
  pointer-events: none;
  content: "";
  background:
    linear-gradient(90deg, transparent, rgba(49, 111, 103, 0.035), transparent),
    linear-gradient(rgba(36, 39, 33, 0.027) 1px, transparent 1px);
  background-size:
    100% 100%,
    100% 76px;
  mask-image: linear-gradient(180deg, #000 0%, transparent 72%);
}

button,
input,
select {
  font: inherit;
}

button,
select {
  border: 1px solid var(--line);
  border-radius: 8px;
}

button {
  min-height: 42px;
  padding: 0 15px;
  color: var(--ink);
  background: rgba(255, 254, 250, 0.84);
  cursor: pointer;
  transition:
    border-color 160ms ease,
    color 160ms ease,
    background-color 160ms ease;
}

button:hover {
  border-color: var(--line-strong);
  color: var(--accent-deep);
  background: var(--paper-strong);
}

button:focus-visible,
input:focus-visible,
select:focus-visible,
a:focus-visible {
  outline: 3px solid rgba(49, 111, 103, 0.26);
  outline-offset: 3px;
}

.topbar {
  position: relative;
  z-index: 2;
  display: flex;
  align-items: center;
  justify-content: space-between;
  width: min(1220px, calc(100% - 44px));
  margin: 0 auto;
  padding: 26px 0 16px;
}

.brand,
.home-link {
  color: var(--ink);
  text-decoration: none;
}

.brand {
  display: inline-flex;
  align-items: center;
  gap: 12px;
  font-size: 0.95rem;
  font-weight: 680;
}

.brand-mark {
  width: 18px;
  height: 18px;
  border: 2px solid var(--ink);
  border-right-color: var(--accent);
  border-bottom-color: var(--warm);
  transform: rotate(45deg);
}

.home-link {
  padding: 8px 13px;
  border: 1px solid var(--line);
  border-radius: 999px;
  color: var(--muted);
  background: rgba(255, 254, 250, 0.58);
}

.training-tool {
  position: relative;
  z-index: 1;
  display: grid;
  width: min(1220px, calc(100% - 44px));
  margin: 0 auto;
  padding: 28px 0 58px;
  grid-template-columns: minmax(310px, 370px) 1fr;
  gap: 38px;
}

.control-panel,
.info-card,
.sources {
  border: 1px solid var(--line);
  border-radius: 8px;
  background: rgba(255, 254, 250, 0.84);
}

.control-panel {
  align-self: start;
  position: sticky;
  top: 22px;
  padding: 28px;
  box-shadow: var(--shadow);
  backdrop-filter: blur(12px);
}

.eyebrow {
  margin: 0 0 12px;
  color: var(--accent);
  font-size: 0.78rem;
  font-weight: 780;
  text-transform: uppercase;
}

h1,
h2,
h3,
p {
  margin-top: 0;
}

h1 {
  margin-bottom: 16px;
  font-size: 2.26rem;
  font-weight: 720;
  line-height: 1.14;
  text-wrap: balance;
}

h2 {
  margin-bottom: 0;
  font-size: 1.46rem;
  font-weight: 720;
  line-height: 1.25;
}

h3 {
  margin-bottom: 12px;
  font-size: 1rem;
  line-height: 1.32;
}

.intro,
.summary,
.metric-label,
.sources,
.scope-panel,
.status-message,
.day-heading p,
.notice {
  color: var(--muted);
}

.intro {
  margin-bottom: 24px;
  font-size: 1rem;
  line-height: 1.72;
}

.scope-panel {
  display: grid;
  gap: 9px;
  margin: 0 0 24px;
  padding: 15px 16px;
  border: 1px solid var(--line);
  border-radius: 8px;
  background: rgba(230, 240, 236, 0.62);
  font-size: 0.88rem;
  line-height: 1.62;
}

.scope-panel p {
  margin: 0;
}

.scope-panel strong {
  color: var(--ink);
  font-weight: 680;
}

.field-group {
  display: grid;
  gap: 10px;
  margin-top: 20px;
}

label,
.equipment-group legend {
  font-size: 0.92rem;
  font-weight: 720;
}

select {
  min-height: 44px;
  width: 100%;
  padding: 0 13px;
  color: var(--ink);
  background: rgba(255, 254, 250, 0.92);
}

input[type="range"] {
  width: 100%;
  accent-color: var(--accent);
}

.equipment-group {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 9px;
  margin: 22px 0 0;
  padding: 0;
  border: 0;
}

.equipment-group legend {
  grid-column: 1 / -1;
  margin-bottom: 1px;
}

.equipment-group label {
  display: flex;
  min-height: 38px;
  align-items: center;
  gap: 8px;
  padding: 0 10px;
  border: 1px solid var(--line);
  border-radius: 8px;
  color: var(--muted);
  background: rgba(255, 254, 250, 0.58);
}

.equipment-group input {
  accent-color: var(--accent);
}

.action-row {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 8px;
  margin-top: 22px;
}

.action-row .action-wide {
  grid-column: 1 / -1;
}

.status-message {
  min-height: 1.4em;
  margin: 14px 0 0;
  font-size: 0.86rem;
  line-height: 1.4;
}

.copy-fallback {
  display: grid;
  gap: 9px;
  margin-top: 16px;
  padding-top: 16px;
  border-top: 1px solid var(--line);
}

.copy-fallback textarea {
  width: 100%;
  min-height: 150px;
  resize: vertical;
  padding: 11px 12px;
  border: 1px solid var(--line-strong);
  border-radius: 8px;
  color: var(--ink);
  background: var(--paper-strong);
  font: 0.78rem/1.55 ui-monospace, SFMono-Regular, Menlo, Monaco, Consolas, monospace;
}

.copy-fallback button {
  justify-self: start;
}

.saved-plans {
  margin-top: 22px;
  padding-top: 18px;
  border-top: 1px solid var(--line);
}

.saved-plans-heading {
  display: flex;
  align-items: baseline;
  justify-content: space-between;
  gap: 12px;
}

.saved-plans-heading h2 {
  font-size: 0.95rem;
}

.saved-plans-heading span,
.saved-plan-empty,
.saved-plan-summary span {
  color: var(--muted);
  font-size: 0.76rem;
}

.saved-plan-empty {
  margin: 2px 0 0;
}

.saved-plan-list {
  display: grid;
  margin: 0;
  padding: 0;
  list-style: none;
}

.saved-plan-item {
  display: grid;
  grid-template-columns: minmax(0, 1fr) auto;
  gap: 10px;
  align-items: center;
  padding: 12px 0;
  border-top: 1px solid var(--line);
}

.saved-plan-summary {
  display: grid;
  min-width: 0;
  gap: 4px;
}

.saved-plan-summary strong {
  overflow-wrap: anywhere;
  font-size: 0.82rem;
  line-height: 1.4;
}

.saved-plan-actions {
  display: flex;
  gap: 6px;
}

.saved-plan-actions button {
  min-height: 34px;
  padding: 0 10px;
  font-size: 0.76rem;
}

.result-panel {
  min-width: 0;
}

.plan-heading {
  display: grid;
  grid-template-columns: minmax(260px, 0.85fr) 1fr;
  gap: 28px;
  align-items: start;
  padding: 2px 0 24px;
  border-bottom: 1px solid var(--line);
}

.stage-badge {
  display: inline-flex;
  margin: 0 0 10px;
  color: var(--accent);
  font-size: 0.78rem;
  font-weight: 780;
}

.summary {
  margin: 4px 0 0;
  font-size: 1rem;
  line-height: 1.7;
}

.metric-strip {
  display: grid;
  grid-template-columns: repeat(4, minmax(0, 1fr));
  gap: 10px;
  margin: 22px 0;
}

.metric-strip > div {
  min-width: 0;
  padding: 15px 16px;
  border: 1px solid var(--line);
  border-radius: 8px;
  background: rgba(255, 254, 250, 0.72);
}

.metric-label {
  display: block;
  margin-bottom: 7px;
  font-size: 0.76rem;
  font-weight: 760;
}

.metric-strip strong {
  display: block;
  font-size: 1.08rem;
  line-height: 1.25;
}

.plan-overview {
  display: grid;
  grid-template-columns: minmax(260px, 0.82fr) 1fr;
  gap: 18px;
  align-items: stretch;
  margin: 0 0 18px;
  padding: 18px;
  border: 1px solid var(--line);
  border-radius: 8px;
  background: rgba(255, 254, 250, 0.68);
}

.section-kicker {
  margin: 0 0 7px;
  color: var(--accent);
  font-size: 0.76rem;
  font-weight: 780;
}

.plan-line,
.rhythm-note {
  margin: 0;
  color: var(--muted);
  font-size: 0.92rem;
  line-height: 1.6;
}

.plan-line {
  margin-bottom: 8px;
  color: var(--ink);
  font-weight: 650;
}

.weekly-rhythm {
  display: grid;
  grid-template-columns: repeat(3, minmax(0, 1fr));
  gap: 8px;
}

.weekly-rhythm span {
  min-width: 0;
  padding: 12px;
  border: 1px solid var(--line);
  border-radius: 8px;
  background: rgba(248, 247, 240, 0.82);
  color: var(--muted);
  font-size: 0.9rem;
  line-height: 1.45;
}

.weekly-rhythm strong {
  display: block;
  margin-bottom: 4px;
  color: var(--accent-deep);
  font-size: 0.76rem;
}

.analysis-grid {
  display: grid;
  grid-template-columns: minmax(0, 1.15fr) minmax(0, 0.85fr);
  gap: 16px;
  margin: 0 0 18px;
}

.analysis-panel {
  min-width: 0;
  padding: 18px;
  border: 1px solid var(--line);
  border-radius: 8px;
  background: rgba(255, 254, 250, 0.78);
}

.card-heading {
  display: flex;
  gap: 14px;
  align-items: flex-start;
  justify-content: space-between;
  margin-bottom: 14px;
}

.card-heading h3 {
  margin: 0;
}

.panel-note {
  max-width: 260px;
  color: var(--muted);
  font-size: 0.8rem;
  line-height: 1.45;
  text-align: right;
}

.volume-grid {
  display: grid;
  grid-template-columns: repeat(3, minmax(0, 1fr));
  gap: 8px;
}

.volume-grid div {
  min-width: 0;
  padding: 11px;
  border: 1px solid var(--line);
  border-radius: 8px;
  background: rgba(248, 247, 240, 0.72);
}

.volume-grid span {
  display: block;
  color: var(--muted);
  font-size: 0.76rem;
  font-weight: 720;
}

.volume-grid strong {
  display: block;
  margin-top: 5px;
  font-size: 1.02rem;
}

.volume-grid small {
  display: block;
  margin-top: 4px;
  color: var(--muted);
  font-size: 0.72rem;
  line-height: 1.35;
}

.coverage-list {
  display: grid;
  grid-template-columns: repeat(2, minmax(0, 1fr));
  gap: 8px;
}

.coverage-list span {
  display: flex;
  min-width: 0;
  min-height: 36px;
  align-items: center;
  padding: 0 10px;
  border: 1px solid var(--line);
  border-radius: 8px;
  font-size: 0.86rem;
  font-weight: 650;
}

.coverage-list .is-covered {
  border-color: rgba(49, 111, 103, 0.2);
  color: var(--accent-deep);
  background: rgba(230, 240, 236, 0.74);
}

.coverage-list .is-missing {
  border-color: rgba(154, 94, 34, 0.22);
  color: var(--warn);
  background: rgba(255, 246, 232, 0.68);
}

.avoidance-panel {
  margin: 0 0 18px;
  padding: 16px 18px;
  border: 1px solid rgba(154, 94, 34, 0.22);
  border-radius: 8px;
  background: rgba(255, 246, 232, 0.62);
}

.avoidance-panel h3 {
  margin-bottom: 10px;
}

.avoidance-summary {
  display: grid;
  gap: 6px;
}

.avoidance-summary p {
  margin: 0;
  color: var(--muted);
  font-size: 0.9rem;
  line-height: 1.55;
}

.avoidance-summary strong {
  color: var(--ink);
}

.is-hidden {
  display: none !important;
}

.notice-list {
  display: grid;
  gap: 9px;
  margin-bottom: 18px;
}

.notice {
  margin: 0;
  padding: 11px 13px;
  border: 1px solid rgba(154, 94, 34, 0.22);
  border-radius: 8px;
  background: rgba(255, 246, 232, 0.7);
  font-size: 0.9rem;
  line-height: 1.55;
}

.day-list {
  display: grid;
  gap: 16px;
}

.day-card {
  min-width: 0;
  border: 1px solid var(--line);
  border-radius: 8px;
  background: rgba(255, 254, 250, 0.84);
  overflow: hidden;
}

.day-heading {
  padding: 18px 18px 8px;
}

.day-heading h3 {
  margin-bottom: 7px;
  font-size: 1.08rem;
}

.day-heading p {
  margin-bottom: 0;
  font-size: 0.9rem;
  line-height: 1.58;
}

.day-heading .target-muscles {
  margin-bottom: 4px;
  color: var(--accent-deep);
  font-weight: 650;
}

.exercise-table {
  width: 100%;
  border-collapse: collapse;
  font-size: 0.92rem;
}

.exercise-table th,
.exercise-table td {
  padding: 11px 10px;
  border-bottom: 1px solid var(--line);
  text-align: left;
  vertical-align: top;
}

.exercise-table th {
  color: var(--muted);
  font-size: 0.78rem;
  font-weight: 760;
}

.exercise-table tr:last-child td {
  border-bottom: 0;
}

.exercise-name {
  font-weight: 720;
}

.exercise-table small {
  display: block;
  margin-top: 6px;
  color: var(--muted);
  font-size: 0.82rem;
  line-height: 1.45;
}

.day-notes {
  display: grid;
  gap: 7px;
  padding: 14px 18px 16px;
  border-top: 1px solid var(--line);
  background: rgba(248, 247, 240, 0.58);
}

.day-notes p {
  margin: 0;
  color: var(--muted);
  font-size: 0.9rem;
  line-height: 1.55;
}

.day-notes strong {
  color: var(--ink);
}

.support-grid {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 16px;
  margin-top: 18px;
}

.info-card,
.sources {
  padding: 20px;
}

.info-card ul {
  display: grid;
  gap: 10px;
  margin: 0;
  padding-left: 20px;
  color: var(--muted);
  line-height: 1.62;
}

.safety-card {
  background: rgba(255, 248, 242, 0.86);
}

.sources {
  margin-top: 18px;
  font-size: 0.9rem;
  line-height: 1.65;
}

.sources p {
  margin-bottom: 0;
}

.source-links {
  display: grid;
  gap: 7px;
  margin: 14px 0 0;
  padding-left: 19px;
}

.source-links a {
  color: var(--accent-deep);
  text-decoration-thickness: 1px;
  text-underline-offset: 3px;
}

.training-guide {
  position: relative;
  z-index: 1;
  width: min(1220px, calc(100% - 44px));
  margin: 0 auto 74px;
  padding-top: 34px;
  border-top: 1px solid var(--line);
}

.training-guide > h2 {
  max-width: 720px;
}

.guide-grid,
.example-plans {
  display: grid;
  gap: 16px;
}

.guide-grid {
  grid-template-columns: repeat(2, minmax(0, 1fr));
  margin-top: 22px;
}

.example-plans {
  grid-template-columns: repeat(3, minmax(0, 1fr));
  margin-top: 18px;
}

.guide-grid article,
.example-plans article {
  min-width: 0;
  padding: 18px;
  border: 1px solid var(--line);
  border-radius: 8px;
  background: rgba(255, 254, 250, 0.68);
}

.guide-grid h3,
.example-plans h3 {
  margin-bottom: 8px;
}

.guide-grid p,
.example-plans p {
  margin: 0;
  color: var(--muted);
  font-size: 0.94rem;
  line-height: 1.72;
}

@media (max-width: 920px) {
  .training-tool {
    grid-template-columns: 1fr;
    gap: 26px;
  }

  .control-panel {
    position: static;
  }

  .plan-heading {
    grid-template-columns: 1fr;
    gap: 10px;
  }

  .plan-overview,
  .analysis-grid {
    grid-template-columns: 1fr;
  }

  .weekly-rhythm {
    grid-template-columns: repeat(2, minmax(0, 1fr));
  }
}

@media (max-width: 640px) {
  .topbar,
  .training-tool,
  .training-guide {
    width: min(100% - 32px, 1220px);
  }

  .topbar {
    align-items: flex-start;
  }

  .metric-strip,
  .support-grid,
  .weekly-rhythm,
  .volume-grid,
  .coverage-list,
  .guide-grid,
  .example-plans {
    grid-template-columns: 1fr;
  }

  .plan-overview,
  .analysis-panel,
  .avoidance-panel,
  .guide-grid article,
  .example-plans article {
    padding: 15px;
  }

  .card-heading {
    display: grid;
  }

  .panel-note {
    max-width: none;
    text-align: left;
  }

  .action-row {
    grid-template-columns: 1fr;
  }

  .action-row .action-wide {
    grid-column: auto;
  }

  .saved-plan-item {
    grid-template-columns: 1fr;
  }

  .exercise-table {
    display: block;
    overflow: visible;
  }

  .exercise-table thead {
    position: absolute;
    width: 1px;
    height: 1px;
    padding: 0;
    margin: -1px;
    overflow: hidden;
    clip: rect(0, 0, 0, 0);
    white-space: nowrap;
    border: 0;
  }

  .exercise-table tbody {
    display: block;
  }

  .exercise-table tr {
    display: grid;
    grid-template-columns: repeat(2, minmax(0, 1fr));
    gap: 12px 16px;
    padding: 15px 16px;
    border-top: 1px solid var(--line);
  }

  .exercise-table td {
    min-width: 0;
    padding: 0;
    border: 0;
    line-height: 1.5;
  }

  .exercise-table td:first-child,
  .exercise-table td:nth-child(2),
  .exercise-table td:nth-child(5) {
    grid-column: 1 / -1;
  }

  .exercise-table td[data-label]::before {
    display: block;
    margin-bottom: 3px;
    color: var(--muted);
    content: attr(data-label);
    font-size: 0.7rem;
    font-weight: 760;
  }

  .exercise-table .exercise-name {
    color: var(--accent-deep);
    font-size: 1rem;
  }

  .exercise-table small {
    margin-top: 5px;
  }
}

@media (max-width: 420px) {
  .equipment-group {
    grid-template-columns: 1fr;
  }

  h1 {
    font-size: 1.92rem;
  }
}

@media print {
  body {
    background: #fff;
  }

  body::before,
  .topbar,
  .control-panel,
  .action-row {
    display: none;
  }

  .training-tool {
    display: block;
    width: 100%;
    padding: 0;
  }

  .day-card,
  .info-card,
  .sources,
  .plan-overview,
  .analysis-panel,
  .avoidance-panel,
  .training-guide article {
    break-inside: avoid;
  }
}