/* ================================================================
   Treino — tema escuro, tipografia condensada de placar,
   vidro só nas camadas que flutuam (abas, cabeçalho, sheet, descanso).
   ================================================================ */
:root {
  --bg: #0b0d11;
  --text: #f2f4f7;
  --muted: #909aab;
  --dim: #5f6878;

  /* superfícies translúcidas sobre o fundo com brilho */
  --s1: rgba(255, 255, 255, .035);
  --s2: rgba(255, 255, 255, .065);
  --s3: rgba(255, 255, 255, .1);
  --hair: rgba(255, 255, 255, .075);
  --hair2: rgba(255, 255, 255, .14);
  --field: rgba(0, 0, 0, .28);

  --hot: #ff5a36;
  --hot-hi: #ff7a4d;
  --hot-a: rgba(255, 90, 54, .14);
  --hot-b: rgba(255, 90, 54, .32);
  --warm: #ffab5c;
  --warm-a: rgba(255, 171, 92, .14);
  --soft: rgba(255, 171, 92, .42);
  --ok: #3ddc84;
  --ok-a: rgba(61, 220, 132, .12);
  --ok-b: rgba(61, 220, 132, .35);
  --bad: #ff5468;

  --glass: rgba(16, 19, 25, .62);
  --glass-hi: rgba(22, 26, 34, .78);
  --glass-brd: rgba(255, 255, 255, .09);
  --blur: blur(22px) saturate(170%);

  --m-base: #283140;
  --m-stroke: #0b0d11;
  --skin: #1d232d;

  --r: 18px;
  --r-sm: 12px;
  --tabs-h: 64px;
  --safe-b: env(safe-area-inset-bottom, 0px);
  --safe-t: env(safe-area-inset-top, 0px);

  --ease: cubic-bezier(.22, 1, .36, 1);
  --ease-in: cubic-bezier(.55, 0, 1, .45);
  --spring: cubic-bezier(.34, 1.36, .64, 1);
  --t-fast: 150ms;
  --t: 240ms;
  --t-slow: 320ms;

  --f-body: "Barlow", system-ui, -apple-system, "Segoe UI", Roboto, sans-serif;
  --f-num: "Barlow Condensed", "Barlow", system-ui, sans-serif;
  color-scheme: dark;
}

* { box-sizing: border-box; -webkit-tap-highlight-color: transparent; }
html { background: var(--bg); }
html, body { margin: 0; }
body {
  background: var(--bg);
  color: var(--text);
  font: 400 16px/1.45 var(--f-body);
  min-height: 100dvh;
  padding-bottom: calc(var(--tabs-h) + var(--safe-b) + 34px);
  overscroll-behavior-y: contain;
  -webkit-font-smoothing: antialiased;
}
/* brilho ambiente + grão: é o que aparece através das superfícies */
body::before, body::after { content: ""; position: fixed; inset: 0; pointer-events: none; z-index: -1; }
body::before {
  background:
    radial-gradient(70% 42% at 92% -6%, rgba(255, 90, 54, .17), transparent 70%),
    radial-gradient(55% 38% at -12% 34%, rgba(255, 171, 92, .06), transparent 72%),
    radial-gradient(60% 40% at 50% 112%, rgba(255, 90, 54, .07), transparent 70%);
}
body::after {
  opacity: .03;
  background-image: url("data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' width='160' height='160'%3E%3Cfilter id='n'%3E%3CfeTurbulence type='fractalNoise' baseFrequency='.85' numOctaves='2' stitchTiles='stitch'/%3E%3C/filter%3E%3Crect width='100%25' height='100%25' filter='url(%23n)'/%3E%3C/svg%3E");
}

button, input, select, textarea { font: inherit; color: inherit; }
button { cursor: pointer; border: 0; background: none; padding: 0; touch-action: manipulation; }
input, select, textarea {
  background: var(--field); border: 1px solid var(--hair); border-radius: var(--r-sm);
  padding: 11px 13px; width: 100%; outline: none; min-height: 46px;
  transition: border-color var(--t-fast) var(--ease), box-shadow var(--t-fast) var(--ease), background-color var(--t) var(--ease);
}
input::placeholder { color: var(--dim); }
input:focus, select:focus, textarea:focus { border-color: var(--hot); box-shadow: 0 0 0 3px var(--hot-a); }
select {
  appearance: none; -webkit-appearance: none; padding-right: 38px; font-weight: 600;
  background: var(--field) url("data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 24 24' fill='none' stroke='%23909aab' stroke-width='2.2' stroke-linecap='round' stroke-linejoin='round'%3E%3Cpath d='M6 9l6 6 6-6'/%3E%3C/svg%3E") no-repeat right 12px center / 18px;
}
:focus-visible { outline: 2px solid var(--warm); outline-offset: 2px; }
input:focus-visible, select:focus-visible { outline: none; }
h1, h2, h3 { margin: 0; line-height: 1.15; }
.muted { color: var(--muted); }
.small { font-size: 13px; }
.hidden { display: none !important; }
.over {
  font-size: 11px; font-weight: 600; letter-spacing: .12em; text-transform: uppercase; color: var(--muted);
}

main { max-width: 560px; margin: 0 auto; padding: calc(var(--safe-t) + 16px) 16px 0; }

/* ---------- cabeçalho de página ---------- */
.page-h { display: flex; align-items: flex-end; justify-content: space-between; gap: 12px; margin: 6px 0 16px; }
.page-h h1 {
  font: 700 38px/0.95 var(--f-num); letter-spacing: -.005em; text-transform: uppercase; margin-top: 4px;
}
.page-h .sub { color: var(--muted); font-size: 14px; margin-top: 5px; }

/* ---------- cards ---------- */
.card {
  position: relative;
  background: linear-gradient(180deg, rgba(255, 255, 255, .05), rgba(255, 255, 255, .022));
  border: 1px solid var(--hair); border-radius: var(--r); padding: 16px; margin-bottom: 12px;
  box-shadow: inset 0 1px 0 rgba(255, 255, 255, .035);
}
.card h2 { font: 700 20px/1.1 var(--f-num); text-transform: uppercase; letter-spacing: .01em; }
.card-h { display: flex; align-items: center; justify-content: space-between; gap: 10px; margin-bottom: 12px; }

.hero {
  background:
    radial-gradient(120% 90% at 100% 0%, rgba(255, 90, 54, .2), transparent 60%),
    linear-gradient(180deg, rgba(255, 255, 255, .055), rgba(255, 255, 255, .02));
  border-color: rgba(255, 110, 70, .2);
  padding: 18px 16px 16px;
}
.hero-t { font: 700 30px/1 var(--f-num) !important; text-transform: uppercase; margin-top: 6px; }
.hero .meta { display: flex; gap: 14px; margin: 10px 0 16px; color: var(--muted); font-size: 14px; }
.hero .meta b { font: 700 20px/1 var(--f-num); color: var(--text); margin-right: 3px; font-variant-numeric: tabular-nums; }

/* ---------- botões ---------- */
.btn {
  display: inline-flex; align-items: center; justify-content: center; gap: 8px;
  min-height: 46px; padding: 0 18px; border-radius: 14px; font-weight: 600; font-size: 15px;
  background: var(--s2); color: var(--text); border: 1px solid var(--hair);
  transition: transform var(--t-fast) var(--ease), background-color var(--t) var(--ease), border-color var(--t) var(--ease), box-shadow var(--t) var(--ease), opacity var(--t) var(--ease);
}
.btn.primary {
  background: linear-gradient(180deg, var(--hot-hi), var(--hot)); color: #fff; border-color: transparent;
  box-shadow: 0 10px 26px -10px rgba(255, 90, 54, .75), inset 0 1px 0 rgba(255, 255, 255, .22);
  text-shadow: 0 1px 0 rgba(120, 20, 0, .25);
}
.btn.danger { background: transparent; color: var(--bad); border-color: rgba(255, 84, 104, .25); }
.btn.ghost { background: transparent; }
.btn.block { width: 100%; }
.btn.lg { min-height: 56px; font-size: 17px; border-radius: 16px; letter-spacing: .01em; }
.btn:active { transform: scale(.97); }
.btn.primary:active { box-shadow: 0 4px 14px -8px rgba(255, 90, 54, .8), inset 0 1px 0 rgba(255, 255, 255, .18); }
.icon-btn {
  width: 44px; height: 44px; border-radius: 14px; display: inline-grid; place-items: center;
  background: var(--s2); border: 1px solid var(--hair); color: var(--text); flex: none; font-weight: 700; font-size: 13px;
  transition: transform var(--t-fast) var(--ease), background-color var(--t) var(--ease);
}
.icon-btn:active { transform: scale(.92); background: var(--s3); }
.icon-btn svg, .btn svg { width: 20px; height: 20px; }
@media (hover: hover) {
  .btn:hover, .icon-btn:hover { background-color: var(--s3); }
  .btn.primary:hover { background: linear-gradient(180deg, #ff8a5f, var(--hot-hi)); }
  .btn.danger:hover { background: rgba(255, 84, 104, .08); }
}
.btn.ready { animation: ready 2.4s var(--ease) infinite; }
@keyframes ready {
  0%, 100% { box-shadow: 0 10px 26px -10px rgba(255, 90, 54, .75), 0 0 0 0 rgba(255, 90, 54, 0), inset 0 1px 0 rgba(255, 255, 255, .22); }
  50% { box-shadow: 0 10px 26px -10px rgba(255, 90, 54, .75), 0 0 0 6px rgba(255, 90, 54, .14), inset 0 1px 0 rgba(255, 255, 255, .22); }
}
.row { display: flex; gap: 8px; align-items: center; }
.row.wrap { flex-wrap: wrap; }
.grow { flex: 1; min-width: 0; }

/* ---------- faixa da semana (pílula desliza até o dia) ---------- */
.week { position: relative; display: grid; grid-template-columns: repeat(7, 1fr); gap: 6px; margin-bottom: 14px; }
.wpill {
  position: absolute; top: 0; bottom: 0; left: 0; width: calc((100% - 36px) / 7); border-radius: 14px;
  background: linear-gradient(180deg, var(--hot-hi), var(--hot));
  box-shadow: 0 8px 20px -8px rgba(255, 90, 54, .8), inset 0 1px 0 rgba(255, 255, 255, .25);
  transform: translateX(calc(var(--i, 0) * (100% + 6px)));
  transition: transform .42s var(--spring);
}
.wday {
  position: relative; z-index: 1; border-radius: 14px; padding: 9px 0 8px; text-align: center;
  background: var(--s1); border: 1px solid var(--hair); min-height: 56px;
  transition: background-color var(--t) var(--ease), border-color var(--t) var(--ease), transform var(--t-fast) var(--ease);
}
.wday:active { transform: scale(.94); }
.wday b { display: block; font: 700 15px/1.1 var(--f-num); text-transform: uppercase; letter-spacing: .03em; transition: color var(--t) var(--ease); }
.wday span { display: block; font: 500 13px/1.2 var(--f-num); color: var(--muted); margin-top: 2px; font-variant-numeric: tabular-nums; transition: color var(--t) var(--ease); }
.wday.today span { color: var(--warm); }
.wday.today::after { content: ""; position: absolute; left: 50%; bottom: 4px; width: 12px; height: 2px; margin-left: -6px; border-radius: 2px; background: var(--warm); transition: background-color var(--t); }
.wday.sel { background: transparent; border-color: transparent; }
.wday.sel b, .wday.sel span { color: #fff; }
.wday.sel.today::after { background: rgba(255, 255, 255, .8); }
.wday.rest b { color: var(--dim); }
.wday.sel.rest b { color: #fff; }
.wday .dot { position: absolute; top: 6px; right: 6px; width: 6px; height: 6px; border-radius: 50%; background: var(--ok); box-shadow: 0 0 0 2px var(--bg); }
.wday.sel .dot { box-shadow: 0 0 0 2px var(--hot); background: #fff; }

/* ---------- banner de treino em andamento ---------- */
.banner {
  display: flex; align-items: center; gap: 12px; margin-bottom: 12px; padding: 12px 12px 12px 16px;
  border-radius: var(--r); border: 1px solid rgba(255, 110, 70, .28);
  background: linear-gradient(100deg, rgba(255, 90, 54, .16), rgba(255, 90, 54, .04));
}
.banner b { font-weight: 600; }
.pulse { width: 10px; height: 10px; border-radius: 50%; background: var(--hot); flex: none; animation: pulse 1.8s var(--ease) infinite; }
@keyframes pulse { 0% { box-shadow: 0 0 0 0 rgba(255, 90, 54, .55); } 70%, 100% { box-shadow: 0 0 0 10px rgba(255, 90, 54, 0); } }

/* ---------- controle segmentado (polegar desliza) ---------- */
.seg { position: relative; display: inline-grid; grid-template-columns: 1fr 1fr; background: var(--field); border: 1px solid var(--hair); border-radius: 12px; padding: 3px; }
.seg .thumb {
  position: absolute; top: 3px; bottom: 3px; left: 3px; width: calc(50% - 3px); border-radius: 9px;
  background: var(--s3); box-shadow: inset 0 1px 0 rgba(255, 255, 255, .06), 0 2px 8px rgba(0, 0, 0, .3);
  transform: translateX(calc(var(--i, 0) * 100%)); transition: transform .36s var(--spring);
}
.seg button { position: relative; padding: 7px 12px; min-height: 34px; border-radius: 9px; font-size: 13px; color: var(--muted); font-weight: 600; transition: color var(--t) var(--ease); }
.seg button.on { color: var(--text); }

/* ---------- mapa muscular ---------- */
.bodies { display: grid; grid-template-columns: 1fr 1fr; gap: 6px; }
.bodies figure { margin: 0; text-align: center; }
.bodies figcaption { font-size: 11px; color: var(--muted); margin-top: 4px; letter-spacing: .12em; text-transform: uppercase; font-weight: 600; }
svg.body { width: 100%; max-height: 330px; display: block; overflow: visible; }
svg.body .m {
  fill: var(--m-base); stroke: var(--m-stroke); stroke-width: 1.1; stroke-linejoin: round; cursor: pointer;
  transition: fill .45s var(--ease);
}
svg.body .m:active { opacity: .8; }
svg.body .skin { fill: var(--skin); }
svg.body .line { stroke: var(--m-stroke); stroke-width: 1.1; fill: none; }
.legend { display: flex; flex-wrap: wrap; gap: 6px; margin-top: 12px; }
.chip {
  display: inline-flex; align-items: center; gap: 6px; font-size: 12px; font-weight: 600;
  padding: 5px 10px; border-radius: 999px; background: var(--s1); border: 1px solid var(--hair); color: var(--text);
}
.chip i { width: 8px; height: 8px; border-radius: 50%; display: inline-block; flex: none; }
.chip.p i { background: var(--hot); box-shadow: 0 0 6px rgba(255, 90, 54, .7); }
.chip.s i { background: var(--warm); }
.chip.l i { background: var(--soft); }

/* ---------- lista de exercícios ---------- */
.exlist { list-style: none; margin: 0; padding: 0; }
.exlist li { display: flex; gap: 12px; padding: 12px 0; border-top: 1px solid var(--hair); }
.exlist li:first-child { border-top: 0; padding-top: 2px; }
.num {
  width: 28px; height: 28px; border-radius: 9px; background: var(--s2); border: 1px solid var(--hair);
  display: grid; place-items: center; font: 700 14px/1 var(--f-num); color: var(--muted); flex: none; margin-top: 1px;
  transition: background-color var(--t) var(--ease), color var(--t) var(--ease), border-color var(--t) var(--ease);
}
.num svg { width: 15px; height: 15px; }
.exname { font-weight: 600; font-size: 16px; line-height: 1.3; }
.scheme { display: flex; flex-wrap: wrap; gap: 4px; margin-top: 5px; }
.scheme span {
  font: 600 13px/1 var(--f-num); letter-spacing: .03em; color: var(--warm); font-variant-numeric: tabular-nums;
  padding: 4px 7px; border-radius: 7px; background: var(--warm-a);
}
.last { font-size: 13px; color: var(--muted); margin-top: 5px; }
.hint { display: flex; align-items: center; gap: 5px; font-size: 13px; color: var(--ok); margin-top: 4px; }
.hint svg { width: 14px; height: 14px; flex: none; }
.empty { text-align: center; padding: 28px 12px; color: var(--muted); }
.empty b { display: block; color: var(--text); font: 700 22px/1.1 var(--f-num); text-transform: uppercase; margin-bottom: 6px; }

/* ---------- treino em andamento ---------- */
.wk-top {
  position: sticky; top: 0; z-index: 5;
  margin: calc(-16px - var(--safe-t)) -16px 14px; padding: calc(var(--safe-t) + 10px) 16px 12px;
  background: var(--glass); -webkit-backdrop-filter: var(--blur); backdrop-filter: var(--blur);
  border-bottom: 1px solid var(--glass-brd);
}
.wk-top .t { font: 700 20px/1.05 var(--f-num); text-transform: uppercase; letter-spacing: .01em; }
.wk-top .wdate { width: 128px; padding: 6px 8px; font-size: 13px; min-height: 38px; flex: none; }
.wk-meta { display: flex; justify-content: space-between; align-items: baseline; margin-top: 10px; font-size: 13px; color: var(--muted); }
.wk-meta b { font: 700 16px/1 var(--f-num); color: var(--text); font-variant-numeric: tabular-nums; }
.elapsed { font: 700 16px/1 var(--f-num); font-variant-numeric: tabular-nums; color: var(--warm); letter-spacing: .02em; }
.bar { height: 6px; border-radius: 6px; background: var(--s2); overflow: hidden; margin-top: 8px; }
.bar > i {
  display: block; height: 100%; border-radius: 6px; transform-origin: left center;
  background: linear-gradient(90deg, var(--hot), var(--warm));
  transform: scaleX(var(--p, 0)); transition: transform .55s var(--ease);
}
.wk-ex { transition: opacity var(--t-slow) var(--ease), border-color var(--t-slow) var(--ease); }
.wk-ex.done-all { opacity: .62; border-color: rgba(61, 220, 132, .16); }
.wk-ex.done-all .num { background: var(--ok); color: #05210f; border-color: var(--ok); }
.wk-ex.complete { animation: complete .9s var(--ease); }
@keyframes complete {
  0% { opacity: 1; box-shadow: inset 0 1px 0 rgba(255, 255, 255, .035), 0 0 0 0 rgba(61, 220, 132, .45); }
  35% { opacity: 1; box-shadow: inset 0 1px 0 rgba(255, 255, 255, .035), 0 0 0 5px rgba(61, 220, 132, .12); }
}
.wk-ex .tags { display: flex; flex-wrap: wrap; gap: 4px; margin-top: 8px; }
.tag { font-size: 11px; font-weight: 600; padding: 3px 8px; border-radius: 7px; background: var(--s1); border: 1px solid var(--hair); color: var(--muted); }
.tag.p { color: var(--hot-hi); border-color: rgba(255, 90, 54, .22); background: var(--hot-a); }

.sets { margin-top: 12px; }
.set-h, .set { display: grid; grid-template-columns: 24px 44px 1fr 1fr 48px; gap: 8px; align-items: center; }
.set-h { padding: 0 6px 6px; }
.set-h span { font-size: 11px; color: var(--dim); font-weight: 600; text-transform: uppercase; letter-spacing: .1em; }
.set-h span:nth-child(3), .set-h span:nth-child(4) { text-align: center; }
.set {
  padding: 4px 6px; border-radius: 14px; margin-bottom: 4px; border: 1px solid transparent;
  transition: background-color var(--t) var(--ease), border-color var(--t) var(--ease);
}
.set .si { font: 700 16px/1 var(--f-num); color: var(--dim); text-align: center; }
.set .tgt { font: 600 15px/1 var(--f-num); color: var(--muted); font-variant-numeric: tabular-nums; }
.set input {
  padding: 8px 6px; text-align: center; min-height: 48px;
  font: 600 20px/1 var(--f-num); font-variant-numeric: tabular-nums; letter-spacing: .02em;
}
.set.done { background: var(--ok-a); border-color: rgba(61, 220, 132, .14); }
.set.done input { border-color: rgba(61, 220, 132, .22); background: rgba(0, 0, 0, .18); }
.set.done .si { color: var(--ok); }
.check {
  width: 48px; height: 48px; border-radius: 14px; display: grid; place-items: center;
  background: var(--s2); border: 1px solid var(--hair2); color: var(--dim);
  transition: background-color var(--t) var(--ease), color var(--t) var(--ease), border-color var(--t) var(--ease), transform var(--t-fast) var(--ease), box-shadow var(--t) var(--ease);
}
.check:active { transform: scale(.88); }
.check svg { width: 24px; height: 24px; }
.check path { stroke-dasharray: 1; stroke-dashoffset: 0; }
.set.done .check { background: var(--ok); color: #05210f; border-color: var(--ok); box-shadow: 0 6px 16px -8px rgba(61, 220, 132, .9); }
.set.pop .check { animation: pop .42s var(--spring); }
.set.pop .check path { animation: draw .34s var(--ease) .06s both; }
.set.pop { animation: rowflash .7s var(--ease); }
@keyframes pop { 0% { transform: scale(.82); } 100% { transform: scale(1); } }
@keyframes draw { from { stroke-dashoffset: 1; } to { stroke-dashoffset: 0; } }
@keyframes rowflash { 0% { background-color: rgba(61, 220, 132, .24); } }
.set-actions { display: flex; gap: 8px; margin-top: 8px; }
.set-actions .btn { min-height: 38px; font-size: 13px; padding: 0 14px; border-radius: 11px; }

/* ---------- barra de descanso (vidro) ---------- */
#rest {
  position: fixed; left: 12px; right: 12px; margin: 0 auto; max-width: 536px; z-index: 30;
  bottom: calc(var(--tabs-h) + var(--safe-b) + 22px);
  padding: 12px 12px 12px 16px; border-radius: 20px; display: none;
  background: var(--glass-hi); -webkit-backdrop-filter: var(--blur); backdrop-filter: var(--blur);
  border: 1px solid rgba(255, 110, 70, .25);
  box-shadow: 0 18px 40px -12px rgba(0, 0, 0, .7), inset 0 1px 0 rgba(255, 255, 255, .05);
  transition: border-color var(--t-slow) var(--ease), background-color var(--t-slow) var(--ease);
}
#rest.show { display: block; animation: restIn var(--t-slow) var(--spring); }
#rest.out { animation: restOut 180ms var(--ease-in) forwards; }
@keyframes restIn { from { opacity: 0; transform: translateY(16px) scale(.97); } }
@keyframes restOut { to { opacity: 0; transform: translateY(12px) scale(.98); } }
#rest.over { border-color: var(--ok-b); background: rgba(14, 34, 24, .78); }
#rest.over .rt { color: var(--ok); animation: blink 1s steps(2, jump-none) infinite; }
@keyframes blink { 50% { opacity: .55; } }
#rest .rt { font: 700 34px/1 var(--f-num); font-variant-numeric: tabular-nums; min-width: 84px; letter-spacing: .01em; margin-top: 2px; }
#rest .icon-btn { width: 46px; }
#rest .bar { margin-top: 10px; height: 4px; }
#rest .bar > i { transition: transform .25s linear; }
#rest.over .bar > i { background: var(--ok); }

/* ---------- presença ---------- */
.cal-h { display: flex; align-items: center; justify-content: space-between; margin-bottom: 12px; }
.cal { display: grid; grid-template-columns: repeat(7, 1fr); gap: 5px; }
.cal .wd { font-size: 11px; color: var(--dim); text-align: center; padding-bottom: 4px; font-weight: 700; letter-spacing: .08em; }
.cd {
  aspect-ratio: 1; border-radius: 11px; display: grid; place-items: center; position: relative;
  font: 600 16px/1 var(--f-num); background: var(--s1); color: var(--dim); font-variant-numeric: tabular-nums;
  transition: transform var(--t-fast) var(--ease), background-color var(--t) var(--ease);
}
.cd:active { transform: scale(.9); }
.cd.out { visibility: hidden; }
.cd.plan { color: var(--text); background: var(--s2); }
.cd.done { background: linear-gradient(180deg, var(--hot-hi), var(--hot)); color: #fff; box-shadow: 0 6px 14px -8px rgba(255, 90, 54, .9); }
.cd.manual { background: rgba(255, 90, 54, .28); color: #fff; }
.cd.miss::after { content: ""; position: absolute; bottom: 5px; width: 5px; height: 5px; border-radius: 50%; background: var(--bad); }
.cd.today { box-shadow: inset 0 0 0 2px var(--warm); }
.cd.done.today { box-shadow: inset 0 0 0 2px rgba(255, 255, 255, .7), 0 6px 14px -8px rgba(255, 90, 54, .9); }
.stats { display: grid; grid-template-columns: repeat(2, 1fr); gap: 10px; margin-bottom: 12px; }
.stat {
  background: linear-gradient(180deg, rgba(255, 255, 255, .05), rgba(255, 255, 255, .022));
  border: 1px solid var(--hair); border-radius: var(--r); padding: 13px 15px 12px;
}
.stat .v { font: 700 36px/1 var(--f-num); letter-spacing: -.01em; font-variant-numeric: tabular-nums; }
.stat .v small { font: 600 16px/1 var(--f-num); color: var(--muted); margin-left: 2px; }
.stat .k { font-size: 12px; color: var(--muted); margin-top: 6px; line-height: 1.3; }
.weeks { display: grid; grid-template-columns: repeat(8, 1fr); gap: 6px; align-items: end; height: 120px; }
.wk { display: flex; flex-direction: column; align-items: center; justify-content: flex-end; height: 100%; gap: 5px; }
.wk .b {
  width: 100%; max-width: 26px; border-radius: 7px 7px 3px 3px; min-height: 3px; transform-origin: bottom;
  background: linear-gradient(180deg, var(--warm), var(--hot));
}
.wk .b.zero { background: var(--s2); }
.wk .n { font: 700 14px/1 var(--f-num); }
.wk .d { font: 500 11px/1 var(--f-num); color: var(--dim); letter-spacing: .02em; }
.cal-legend { display: flex; gap: 14px; flex-wrap: wrap; margin-top: 12px; font-size: 12px; color: var(--muted); }
.cal-legend i { display: inline-block; width: 10px; height: 10px; border-radius: 3px; margin-right: 6px; vertical-align: -1px; }

/* ---------- evolução ---------- */
.chart { width: 100%; height: auto; display: block; overflow: visible; }
.chart .grid { stroke: var(--hair); stroke-width: 1; }
.chart .ax { fill: var(--dim); font: 500 11px var(--f-num); }
.chart .ln { fill: none; stroke: var(--hot); stroke-width: 2.5; stroke-linejoin: round; stroke-linecap: round; filter: drop-shadow(0 4px 8px rgba(255, 90, 54, .35)); }
.chart .ar { fill: url(#gArea); }
.chart .pt { fill: var(--bg); stroke: var(--hot); stroke-width: 2; }
.chart .pt.pr { fill: var(--hot); }
.chart .lbl { fill: var(--text); font: 700 12px var(--f-num); text-anchor: middle; }
.hist { list-style: none; margin: 0; padding: 0; }
.hist li { display: flex; justify-content: space-between; align-items: center; gap: 10px; padding: 11px 0; border-top: 1px solid var(--hair); font-size: 15px; }
.hist li:first-child { border-top: 0; }
.hist li b { font-weight: 600; }
.hist .sets-txt { color: var(--muted); font-size: 13px; text-align: right; }
.pr-badge {
  font: 700 11px/1 var(--f-num); letter-spacing: .08em; color: #fff; border-radius: 6px; padding: 3px 6px 2px; margin-left: 7px; vertical-align: 2px;
  background: linear-gradient(180deg, var(--hot-hi), var(--hot));
}

/* ---------- rotinas / editor ---------- */
.day-card {
  display: flex; gap: 14px; align-items: center; color: inherit;
  transition: transform var(--t-fast) var(--ease), border-color var(--t) var(--ease), background-color var(--t) var(--ease);
}
.day-card:active { transform: scale(.98); }
@media (hover: hover) { .day-card:hover { border-color: var(--hair2); } }
.day-card .dn {
  width: 48px; height: 48px; border-radius: 14px; background: var(--s2); border: 1px solid var(--hair);
  display: grid; place-items: center; font: 700 17px/1 var(--f-num); text-transform: uppercase; letter-spacing: .04em; color: var(--dim); flex: none;
}
.day-card.has .dn { background: var(--hot-a); border-color: rgba(255, 90, 54, .25); color: var(--hot-hi); }
.day-card .chev { color: var(--dim); display: grid; }
.day-card .chev svg { width: 20px; height: 20px; }
.ed-item { display: flex; gap: 8px; align-items: flex-start; padding: 12px 0; border-top: 1px solid var(--hair); }
.ed-item:first-child { border-top: 0; padding-top: 0; }
.ed-item .ctrl { display: flex; flex-direction: column; gap: 6px; }
.ed-item .ctrl .icon-btn { width: 38px; height: 36px; border-radius: 11px; }
.ed-item .ctrl .icon-btn svg { width: 17px; height: 17px; }
.ed-item input.sch { margin-top: 8px; padding: 9px 11px; min-height: 42px; font: 600 16px/1 var(--f-num); letter-spacing: .03em; }
.ed-item input.sch.bad { border-color: var(--bad); box-shadow: 0 0 0 3px rgba(255, 84, 104, .15); }
.linkish { color: var(--text); font-weight: 600; text-align: left; min-height: 36px; }
.linkish small { display: block; color: var(--muted); font-weight: 400; font-size: 12px; margin-top: 1px; }
label.f { display: block; font-size: 11px; color: var(--muted); margin: 14px 0 6px; font-weight: 600; text-transform: uppercase; letter-spacing: .1em; }

/* ---------- modal (sheet de vidro) ---------- */
#modal { position: fixed; inset: 0; z-index: 50; display: none; }
#modal.show { display: block; }
#modal .bk {
  position: absolute; inset: 0; background: rgba(4, 5, 8, .5);
  -webkit-backdrop-filter: blur(6px); backdrop-filter: blur(6px);
  animation: fadeIn var(--t) var(--ease);
}
#modal .sheet {
  position: absolute; left: 0; right: 0; bottom: 0; margin: 0 auto; width: min(560px, 100%);
  max-height: 90dvh; overflow: auto; overscroll-behavior: contain;
  background: var(--glass-hi); -webkit-backdrop-filter: blur(28px) saturate(170%); backdrop-filter: blur(28px) saturate(170%);
  border: 1px solid var(--glass-brd); border-bottom: 0; border-radius: 26px 26px 0 0;
  box-shadow: 0 -20px 50px -20px rgba(0, 0, 0, .8), inset 0 1px 0 rgba(255, 255, 255, .06);
  padding: 0 16px calc(20px + var(--safe-b));
  animation: sheetIn .38s var(--ease);
  transition: transform .26s var(--ease);
}
#modal.out { pointer-events: none; }
#modal.out .bk { animation: fadeOut 190ms var(--ease-in) forwards; }
#modal.out .sheet { animation: sheetOut 190ms var(--ease-in) forwards; }
#modal.dragout .sheet { animation: none; transition: transform .2s var(--ease-in); }
@keyframes fadeIn { from { opacity: 0; } }
@keyframes fadeOut { to { opacity: 0; } }
@keyframes sheetIn { from { transform: translateY(100%); } }
@keyframes sheetOut { to { transform: translateY(100%); } }
.grab { height: 22px; display: grid; place-items: center; touch-action: none; cursor: grab; position: sticky; top: 0; }
.grab::before { content: ""; width: 38px; height: 5px; border-radius: 5px; background: var(--hair2); }
.sheet-h { display: flex; align-items: center; justify-content: space-between; margin-bottom: 14px; gap: 10px; touch-action: none; }
.sheet-h h2 { font: 700 24px/1.05 var(--f-num); text-transform: uppercase; }
.sheet .card { background: var(--s1); }
.sheet-in > * { animation: inUp var(--t-slow) var(--ease) both; }
.sheet-in > *:nth-child(2) { animation-delay: 40ms; }
.sheet-in > *:nth-child(3) { animation-delay: 80ms; }
.sheet-in > *:nth-child(n+4) { animation-delay: 110ms; }
.pick-list { list-style: none; margin: 10px 0 0; padding: 0; }
.pick-list li button {
  width: 100%; text-align: left; padding: 12px 8px; border-top: 1px solid var(--hair); border-radius: 0; min-height: 52px;
  transition: background-color var(--t-fast) var(--ease);
}
.pick-list li button:active { background: var(--s2); }
.pick-list li:first-child button { border-top: 0; }
.pick-list small { display: block; color: var(--muted); font-size: 12px; }
.mgroup { margin-top: 14px; }
.mgroup h3 { font-size: 11px; color: var(--muted); text-transform: uppercase; letter-spacing: .12em; margin-bottom: 7px; }
.mchips { display: flex; flex-wrap: wrap; gap: 6px; }
.mchip {
  padding: 9px 12px; min-height: 40px; border-radius: 12px; background: var(--s1); font-size: 13px; font-weight: 600; color: var(--muted); border: 1px solid var(--hair);
  transition: background-color var(--t) var(--ease), color var(--t) var(--ease), border-color var(--t) var(--ease), transform var(--t-fast) var(--spring);
}
.mchip:active { transform: scale(.93); }
.mchip.p { background: var(--hot); color: #fff; border-color: var(--hot); }
.mchip.s { background: var(--warm-a); color: var(--warm); border-color: rgba(255, 171, 92, .35); }
.summary-big { display: grid; grid-template-columns: repeat(3, 1fr); gap: 8px; margin: 6px 0 12px; }
.summary-big .stat { text-align: center; padding: 12px 6px; }
.summary-big .v { font-size: 30px; }
.done-mark { display: grid; place-items: center; margin: 2px 0 14px; }
.done-mark svg { width: 64px; height: 64px; }
.done-mark svg { animation: pop .5s var(--spring) .05s both; }
.done-mark circle { fill: var(--ok-a); stroke: var(--ok); stroke-width: 2.5; }
.done-mark path { fill: none; stroke: var(--ok); stroke-width: 3.5; stroke-linecap: round; stroke-linejoin: round; stroke-dasharray: 1; animation: draw .4s var(--ease) .3s both; }
.card-h h2 svg { width: 20px; height: 20px; vertical-align: -3px; margin-left: 6px; color: var(--warm); }

/* ---------- abas (pílula flutuante de vidro) ---------- */
#tabs {
  position: fixed; left: 12px; right: 12px; bottom: calc(var(--safe-b) + 10px); z-index: 20;
  max-width: 536px; margin: 0 auto; border-radius: 24px;
  background: var(--glass); -webkit-backdrop-filter: var(--blur); backdrop-filter: var(--blur);
  border: 1px solid var(--glass-brd);
  box-shadow: 0 16px 40px -14px rgba(0, 0, 0, .85), inset 0 1px 0 rgba(255, 255, 255, .06);
}
#tabs .in { position: relative; display: grid; grid-template-columns: repeat(4, 1fr); height: var(--tabs-h); padding: 6px; }
#tabs .ind {
  position: absolute; top: 6px; bottom: 6px; left: 6px; width: calc((100% - 12px) / 4); border-radius: 18px;
  background: var(--hot-a); border: 1px solid rgba(255, 90, 54, .2);
  transform: translateX(calc(var(--i, 0) * 100%)); transition: transform .44s var(--spring);
}
#tabs button {
  position: relative; display: flex; flex-direction: column; align-items: center; justify-content: center; gap: 3px;
  font-size: 11px; font-weight: 600; color: var(--muted); letter-spacing: .02em; border-radius: 18px;
  transition: color var(--t) var(--ease);
}
#tabs button svg { width: 23px; height: 23px; transition: transform .36s var(--spring); }
#tabs button:active svg { transform: scale(.86); }
#tabs button.on { color: var(--hot-hi); }
#tabs button.on svg { transform: translateY(-1px); }

/* ---------- toast (vidro) ---------- */
#toast {
  position: fixed; left: 16px; right: 16px; top: calc(var(--safe-t) + 12px); margin: 0 auto; width: fit-content; max-width: 528px;
  z-index: 60; border-radius: 16px; padding: 11px 16px; font-size: 14px; line-height: 1.4;
  background: var(--glass-hi); -webkit-backdrop-filter: var(--blur); backdrop-filter: var(--blur);
  border: 1px solid var(--glass-brd); box-shadow: 0 14px 36px -12px rgba(0, 0, 0, .8);
  opacity: 0; transform: translateY(-14px) scale(.97); pointer-events: none;
  transition: opacity 160ms var(--ease-in), transform 160ms var(--ease-in);
}
#toast.show { opacity: 1; transform: none; transition: opacity var(--t) var(--ease), transform .36s var(--spring); }

/* ---------- vidro sem suporte a blur: fica mais opaco ---------- */
@supports not ((backdrop-filter: blur(1px)) or (-webkit-backdrop-filter: blur(1px))) {
  .wk-top, #tabs, #toast, #rest, #modal .sheet { background: #151920; }
}

/* ================================================================
   Movimento de navegação
   a-fade: troca de aba · a-fwd / a-back: entrar/sair de subtela
   a-rise: abrir o treino · a-swapL/R: trocar o dia ou o mês
   ================================================================ */
@keyframes inR { from { opacity: 0; transform: translateX(22px); } }
@keyframes inL { from { opacity: 0; transform: translateX(-22px); } }
@keyframes inUp { from { opacity: 0; transform: translateY(10px); } }
@keyframes rise { from { opacity: 0; transform: translateY(26px); } }
#view.a-fade > * { animation: inUp var(--t-slow) var(--ease) both; }
#view.a-fwd > * { animation: inR var(--t-slow) var(--ease) both; }
#view.a-back > * { animation: inL var(--t-slow) var(--ease) both; }
#view.a-rise > * { animation: rise .36s var(--ease) both; }
#view.enter > *:nth-child(2) { animation-delay: 30ms; }
#view.enter > *:nth-child(3) { animation-delay: 60ms; }
#view.enter > *:nth-child(4) { animation-delay: 90ms; }
#view.enter > *:nth-child(5) { animation-delay: 120ms; }
#view.enter > *:nth-child(n+6) { animation-delay: 150ms; }
#view.a-swapR .swap { animation: inR .28s var(--ease) both; }
#view.a-swapL .swap { animation: inL .28s var(--ease) both; }
#view.a-swapR .swap + .swap, #view.a-swapL .swap + .swap { animation-delay: 35ms; }

/* ao entrar numa tela: músculos acendem, barras sobem, linha se desenha */
@keyframes mIn { from { fill: var(--m-base); } }
#view.enter svg.body .m.on { animation: mIn .7s var(--ease) .18s both; }
@keyframes growY { from { transform: scaleY(0); } }
#view.enter .wk .b { animation: growY .55s var(--ease) both; }
#view.enter .wk:nth-child(2) .b { animation-delay: 30ms; }
#view.enter .wk:nth-child(3) .b { animation-delay: 60ms; }
#view.enter .wk:nth-child(4) .b { animation-delay: 90ms; }
#view.enter .wk:nth-child(5) .b { animation-delay: 120ms; }
#view.enter .wk:nth-child(6) .b { animation-delay: 150ms; }
#view.enter .wk:nth-child(7) .b { animation-delay: 180ms; }
#view.enter .wk:nth-child(8) .b { animation-delay: 210ms; }
#view.enter .chart .ln, #view.a-swapR .chart .ln, #view.a-swapL .chart .ln { stroke-dasharray: 1; animation: draw .9s var(--ease) .12s both; }
#view.enter .chart .ar, #view.enter .chart .pt, #view.enter .chart .lbl { animation: fadeIn .5s var(--ease) .5s both; }

@media (prefers-reduced-motion: reduce) {
  *, *::before, *::after {
    animation-duration: .01ms !important; animation-delay: 0ms !important; animation-iteration-count: 1 !important;
    transition-duration: .01ms !important; scroll-behavior: auto !important;
  }
}