/* 健身boy计划 — dark gym, mobile-first */
:root {
  --bg: #0c0e12;
  --bg-elev: #151922;
  --bg-card: #1a1f2b;
  --bg-set: #12161f;
  --border: #2a3142;
  --border-strong: #3d4660;
  --text: #eef1f7;
  --text-muted: #9aa3b8;
  --text-dim: #6b7388;
  --accent: #ff6b2c;
  --accent-hover: #ff824d;
  --accent-soft: rgba(255, 107, 44, 0.16);
  --ok: #3dd68c;
  --ok-soft: rgba(61, 214, 140, 0.15);
  --warn: #f5c542;
  --danger: #ff5c7a;
  --danger-soft: rgba(255, 92, 122, 0.14);
  --timer: #5b8cff;
  --timer-soft: rgba(91, 140, 255, 0.18);
  --radius: 14px;
  --radius-sm: 10px;
  --shadow: 0 8px 28px rgba(0, 0, 0, 0.45);
  --tap: 48px;
  --font: "Segoe UI", "PingFang SC", "Hiragino Sans GB", "Microsoft YaHei",
    system-ui, -apple-system, sans-serif;
  --mono: "SF Mono", "Cascadia Code", ui-monospace, Menlo, Consolas, monospace;
}

*,
*::before,
*::after {
  box-sizing: border-box;
}

html {
  -webkit-text-size-adjust: 100%;
  scroll-behavior: smooth;
}

body {
  margin: 0;
  min-height: 100dvh;
  font-family: var(--font);
  font-size: 16px;
  line-height: 1.45;
  color: var(--text);
  background:
    radial-gradient(1200px 600px at 10% -10%, rgba(255, 107, 44, 0.12), transparent 55%),
    radial-gradient(900px 500px at 100% 0%, rgba(91, 140, 255, 0.1), transparent 50%),
    var(--bg);
}

a {
  color: var(--accent);
  text-decoration: none;
}
a:hover {
  color: var(--accent-hover);
}

img,
iframe {
  max-width: 100%;
}

button,
input {
  font: inherit;
  color: inherit;
}

.app {
  width: min(100%, 520px);
  margin: 0 auto;
  padding: 16px 14px 96px;
}

/* Header */
.topbar {
  display: flex;
  align-items: flex-start;
  justify-content: space-between;
  gap: 12px;
  margin-bottom: 18px;
}

.brand {
  display: flex;
  flex-direction: column;
  gap: 2px;
}
.brand-mark {
  font-size: 0.75rem;
  letter-spacing: 0.12em;
  text-transform: uppercase;
  color: var(--accent);
  font-weight: 700;
}
.brand h1 {
  margin: 0;
  font-size: 1.45rem;
  line-height: 1.2;
  font-weight: 800;
}
.brand .sub {
  color: var(--text-muted);
  font-size: 0.88rem;
}

.chip {
  display: inline-flex;
  align-items: center;
  gap: 6px;
  padding: 6px 10px;
  border-radius: 999px;
  background: var(--accent-soft);
  color: var(--accent);
  font-size: 0.78rem;
  font-weight: 700;
  white-space: nowrap;
}

.card {
  background: var(--bg-card);
  border: 1px solid var(--border);
  border-radius: var(--radius);
  padding: 16px;
  box-shadow: var(--shadow);
  margin-bottom: 14px;
}

.card h2 {
  margin: 0 0 8px;
  font-size: 1.1rem;
}

.muted {
  color: var(--text-muted);
}
.dim {
  color: var(--text-dim);
}
.small {
  font-size: 0.86rem;
}

/* Day grid on index */
.day-grid {
  display: grid;
  gap: 10px;
}

.day-link {
  display: flex;
  align-items: center;
  gap: 12px;
  padding: 14px;
  min-height: var(--tap);
  border-radius: var(--radius);
  background: var(--bg-elev);
  border: 1px solid var(--border);
  color: var(--text);
  transition: border-color 0.15s, transform 0.12s;
}
.day-link:active {
  transform: scale(0.985);
}
.day-link:hover {
  border-color: var(--accent);
  color: var(--text);
}
.day-num {
  flex: 0 0 44px;
  height: 44px;
  border-radius: 12px;
  display: grid;
  place-items: center;
  background: var(--accent-soft);
  color: var(--accent);
  font-weight: 800;
  font-size: 0.95rem;
}
.day-meta {
  flex: 1;
  min-width: 0;
}
.day-meta strong {
  display: block;
  font-size: 1.05rem;
}
.day-meta span {
  color: var(--text-muted);
  font-size: 0.84rem;
}
.day-arrow {
  color: var(--text-dim);
  font-size: 1.2rem;
}

.today-banner {
  display: flex;
  flex-direction: column;
  gap: 10px;
  padding: 14px;
  border-radius: var(--radius);
  background: linear-gradient(135deg, rgba(255, 107, 44, 0.22), rgba(91, 140, 255, 0.12));
  border: 1px solid rgba(255, 107, 44, 0.35);
  margin-bottom: 14px;
}
.today-banner strong {
  font-size: 1.05rem;
}
.btn-row {
  display: flex;
  flex-wrap: wrap;
  gap: 8px;
}

/* Buttons */
.btn {
  display: inline-flex;
  align-items: center;
  justify-content: center;
  gap: 8px;
  min-height: var(--tap);
  padding: 12px 16px;
  border-radius: 12px;
  border: 1px solid transparent;
  background: var(--bg-elev);
  color: var(--text);
  font-weight: 700;
  cursor: pointer;
  text-decoration: none;
  -webkit-tap-highlight-color: transparent;
  transition: background 0.15s, border-color 0.15s, transform 0.1s;
}
.btn:active {
  transform: scale(0.98);
}
.btn-primary {
  background: var(--accent);
  color: #140a04;
}
.btn-primary:hover {
  background: var(--accent-hover);
  color: #140a04;
}
.btn-ok {
  background: var(--ok);
  color: #062214;
}
.btn-danger {
  background: var(--danger);
  color: #2a0610;
}
.btn-ghost {
  background: transparent;
  border-color: var(--border-strong);
  color: var(--text);
}
.btn-timer {
  background: var(--timer-soft);
  border-color: rgba(91, 140, 255, 0.4);
  color: #c9d8ff;
  min-width: 52px;
  padding-inline: 12px;
}
.btn-block {
  width: 100%;
}
.btn-sm {
  min-height: 40px;
  padding: 8px 12px;
  font-size: 0.9rem;
}

/* Workout day header */
.day-header {
  margin-bottom: 14px;
}
.day-header h1 {
  margin: 4px 0 6px;
  font-size: 1.55rem;
  font-weight: 800;
}
.progress-bar {
  height: 8px;
  border-radius: 999px;
  background: var(--bg-elev);
  overflow: hidden;
  margin-top: 10px;
}
.progress-bar > span {
  display: block;
  height: 100%;
  width: 0%;
  background: linear-gradient(90deg, var(--accent), var(--ok));
  transition: width 0.25s ease;
}

/* Sticky rest timer */
.timer-dock {
  position: sticky;
  top: 0;
  z-index: 40;
  margin: 0 -14px 14px;
  padding: 10px 14px;
  background: rgba(12, 14, 18, 0.92);
  backdrop-filter: blur(10px);
  border-bottom: 1px solid var(--border);
  display: none;
}
.timer-dock.active {
  display: block;
}
.timer-panel {
  display: flex;
  align-items: center;
  gap: 10px;
  padding: 10px 12px;
  border-radius: var(--radius);
  background: var(--timer-soft);
  border: 1px solid rgba(91, 140, 255, 0.35);
}
.timer-display {
  font-family: var(--mono);
  font-size: 1.65rem;
  font-weight: 700;
  letter-spacing: 0.04em;
  color: #dce6ff;
  min-width: 4.2ch;
  text-align: center;
}
.timer-label {
  flex: 1;
  font-size: 0.82rem;
  color: var(--text-muted);
}
.timer-actions {
  display: flex;
  gap: 6px;
}

/* Exercise card */
.exercise {
  background: var(--bg-card);
  border: 1px solid var(--border);
  border-radius: var(--radius);
  margin-bottom: 12px;
  overflow: hidden;
}
.exercise.done {
  border-color: rgba(61, 214, 140, 0.45);
}
.exercise-head {
  padding: 14px 14px 10px;
  display: flex;
  gap: 10px;
  align-items: flex-start;
}
.ex-index {
  flex: 0 0 32px;
  height: 32px;
  border-radius: 10px;
  display: grid;
  place-items: center;
  background: var(--bg-elev);
  color: var(--text-muted);
  font-weight: 800;
  font-size: 0.85rem;
}
.exercise.done .ex-index {
  background: var(--ok-soft);
  color: var(--ok);
}
.ex-title {
  flex: 1;
  min-width: 0;
}
.ex-title h3 {
  margin: 0;
  font-size: 1.08rem;
  font-weight: 800;
}
.ex-title .en {
  color: var(--text-dim);
  font-size: 0.8rem;
}
.ex-target {
  margin-top: 4px;
  font-size: 0.9rem;
  color: var(--accent);
  font-weight: 700;
}
.ex-tips {
  margin: 0 14px 10px;
  padding: 8px 10px;
  border-radius: var(--radius-sm);
  background: var(--bg-set);
  color: var(--text-muted);
  font-size: 0.84rem;
}

.demo-wrap {
  margin: 0 14px 12px;
  border-radius: var(--radius-sm);
  overflow: hidden;
  border: 1px solid var(--border);
  background: #000;
}
.demo-wrap iframe {
  display: block;
  width: 100%;
  aspect-ratio: 16 / 9;
  border: 0;
  min-height: 180px;
}
.demo-fallback {
  padding: 12px;
  background: var(--bg-set);
}
.demo-fallback a {
  font-weight: 700;
}
.demo-source {
  padding: 6px 10px;
  font-size: 0.75rem;
  color: var(--text-dim);
  background: var(--bg-elev);
  border-top: 1px solid var(--border);
}

/* Sets table */
.sets {
  padding: 0 10px 12px;
}
.set-row {
  display: grid;
  grid-template-columns: 36px 40px 1fr 1fr auto;
  gap: 6px;
  align-items: center;
  padding: 8px 6px;
  border-radius: var(--radius-sm);
  background: var(--bg-set);
  margin-bottom: 6px;
  border: 1px solid transparent;
}
.set-row.completed {
  border-color: rgba(61, 214, 140, 0.35);
  background: rgba(61, 214, 140, 0.06);
}
.set-num {
  text-align: center;
  font-weight: 800;
  color: var(--text-muted);
  font-size: 0.85rem;
}
.set-check {
  width: 28px;
  height: 28px;
  accent-color: var(--ok);
  cursor: pointer;
  margin: 0 auto;
  display: block;
  transform: scale(1.35);
  transform-origin: center;
}
.set-field {
  display: flex;
  flex-direction: column;
  gap: 2px;
}
.set-field label {
  font-size: 0.68rem;
  color: var(--text-dim);
  letter-spacing: 0.02em;
}
.set-field input {
  width: 100%;
  min-height: 40px;
  padding: 8px 8px;
  border-radius: 8px;
  border: 1px solid var(--border);
  background: var(--bg-elev);
  color: var(--text);
  font-size: 1rem;
  font-weight: 600;
  -moz-appearance: textfield;
}
.set-field input::-webkit-outer-spin-button,
.set-field input::-webkit-inner-spin-button {
  -webkit-appearance: none;
  margin: 0;
}
.set-field input:focus {
  outline: 2px solid rgba(255, 107, 44, 0.45);
  border-color: var(--accent);
}
.rest-btn {
  min-height: 40px;
  min-width: 40px;
  padding: 8px;
  border-radius: 10px;
  border: 1px solid rgba(91, 140, 255, 0.35);
  background: var(--timer-soft);
  color: #c9d8ff;
  cursor: pointer;
  font-size: 1.1rem;
  font-weight: 700;
}

.ex-actions {
  display: flex;
  gap: 8px;
  padding: 0 14px 14px;
  flex-wrap: wrap;
}

/* Session footer */
.session-footer {
  position: fixed;
  left: 0;
  right: 0;
  bottom: 0;
  z-index: 50;
  padding: 10px 14px calc(10px + env(safe-area-inset-bottom));
  background: rgba(12, 14, 18, 0.94);
  backdrop-filter: blur(12px);
  border-top: 1px solid var(--border);
}
.session-footer-inner {
  width: min(100%, 520px);
  margin: 0 auto;
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 8px;
}

.notes-box {
  font-size: 0.88rem;
  color: var(--text-muted);
  line-height: 1.5;
}

.back-link {
  display: inline-flex;
  align-items: center;
  gap: 6px;
  color: var(--text-muted);
  font-weight: 600;
  min-height: 40px;
  margin-bottom: 6px;
}
.back-link:hover {
  color: var(--accent);
}

/* Toast */
.toast {
  position: fixed;
  left: 50%;
  bottom: 96px;
  transform: translateX(-50%) translateY(20px);
  z-index: 80;
  max-width: min(92vw, 420px);
  padding: 12px 16px;
  border-radius: 12px;
  background: #243049;
  border: 1px solid var(--border-strong);
  color: var(--text);
  font-weight: 600;
  box-shadow: var(--shadow);
  opacity: 0;
  pointer-events: none;
  transition: opacity 0.2s, transform 0.2s;
  text-align: center;
}
.toast.show {
  opacity: 1;
  transform: translateX(-50%) translateY(0);
}
.toast.ok {
  background: #163528;
  border-color: rgba(61, 214, 140, 0.45);
}
.toast.warn {
  background: #3a2a10;
  border-color: rgba(245, 197, 66, 0.45);
}

.status-pill {
  display: inline-flex;
  align-items: center;
  gap: 6px;
  padding: 4px 10px;
  border-radius: 999px;
  font-size: 0.78rem;
  font-weight: 700;
}
.status-pill.done {
  background: var(--ok-soft);
  color: var(--ok);
}
.status-pill.skipped {
  background: var(--danger-soft);
  color: var(--danger);
}
.status-pill.idle {
  background: var(--bg-elev);
  color: var(--text-muted);
}

.legend {
  display: flex;
  flex-wrap: wrap;
  gap: 8px 14px;
  margin-top: 8px;
  font-size: 0.8rem;
  color: var(--text-dim);
}

@media (min-width: 420px) {
  .set-row {
    grid-template-columns: 40px 44px 1fr 1fr auto;
    gap: 8px;
  }
}