/* app.css — mobile first */
:root{
  --bg:#0b0b0d; --surface:#16161a; --surface2:#1e1e24; --line:#2c2c34;
  --text:#efeff3; --muted:#9a9aa6; --gold:#e8b53a; --goldsoft:#3a2f12;
  --ela:#e88ab5; --ele:#6fa8e8; --up:#4ec97e; --down:#ef6d6d;
  --nav:72px; --pad:14px;
}
*{box-sizing:border-box;-webkit-tap-highlight-color:transparent}
html{-webkit-text-size-adjust:100%}
body{
  margin:0;background:var(--bg);color:var(--text);
  font-family:-apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,Helvetica,Arial,sans-serif;
  line-height:1.5;font-size:16px;
  padding-bottom:calc(var(--nav) + env(safe-area-inset-bottom));
  overscroll-behavior-y:contain;
}
button,input{font:inherit;color:inherit}
button{background:none;border:0;cursor:pointer}
img{max-width:100%;display:block}
[hidden]{display:none!important}
#app{max-width:680px;margin:0 auto;padding:var(--pad)}

/* ---------- login ---------- */
.login{min-height:82vh;display:flex;flex-direction:column;align-items:center;justify-content:center;text-align:center;gap:6px}
.login .logo{color:var(--gold);margin-bottom:6px}
.login h1{margin:0;font-size:30px;letter-spacing:-.5px}
.login .sub{margin:0 0 26px;color:var(--muted);font-size:14px}
.who-pick{display:grid;grid-template-columns:1fr 1fr;gap:12px;width:100%;max-width:400px}
.pick{border:1px solid var(--line);background:var(--surface);border-radius:16px;
  padding:26px 12px;display:flex;flex-direction:column;align-items:center;gap:3px;transition:.15s}
.pick .ic{font-size:30px;line-height:1}
.pick b{font-size:17px;letter-spacing:1px}
.pick small{color:var(--muted);font-size:12px}
.pick.ela{border-color:rgba(232,138,181,.4)} .pick.ela .ic{color:var(--ela)}
.pick.ele{border-color:rgba(111,168,232,.4)} .pick.ele .ic{color:var(--ele)}
.pick:active{transform:scale(.97)}
.login .tip{color:var(--muted);font-size:12.5px;margin-top:22px;max-width:330px}

/* ---------- head ---------- */
.head{margin:4px 0 18px}
.head h1{margin:2px 0 8px;font-size:27px;letter-spacing:-.5px}
.eyebrow{color:var(--gold);font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:.7px}
.desc{color:var(--muted);font-size:13.5px;margin:0 0 10px}
.back{color:var(--muted);font-size:14px;padding:6px 0;margin-bottom:6px;display:block}
.chips{display:flex;flex-wrap:wrap;gap:6px}
.chip{font-size:11.5px;font-weight:700;padding:4px 10px;border-radius:99px;
  background:var(--surface2);border:1px solid var(--line);color:var(--muted)}
.chip.gold{background:var(--goldsoft);border-color:var(--gold);color:var(--gold)}
.chip.red{background:#3a1616;border-color:#8a3a3a;color:#f0a0a0}
.sec{font-size:13px;text-transform:uppercase;letter-spacing:.7px;color:var(--muted);margin:26px 0 10px}

/* ---------- cards ---------- */
.card{background:var(--surface);border:1px solid var(--line);border-radius:14px;
  padding:15px 16px;margin:0 0 12px;display:block;width:100%;text-align:left}
.card.warn{border-left:3px solid var(--gold)}
.card.ok{border-left:3px solid var(--up)}
.card.danger{border-color:#5a2a2a}
.card .lbl{display:block;font-size:11px;text-transform:uppercase;letter-spacing:.7px;
  color:var(--muted);margin-bottom:9px}
.card small{display:block;color:var(--muted);font-size:12px;margin-top:9px;line-height:1.5}
.card.dom .domhead{display:flex;justify-content:space-between;align-items:baseline;margin-bottom:6px}
.card.dom .domhead span{color:var(--muted);font-size:12.5px}
.card.dom p{margin:0;font-size:13.5px;color:var(--muted)}

.card.treino{background:linear-gradient(150deg,var(--goldsoft),var(--surface));
  border-color:rgba(232,181,58,.45)}
.card.treino.big{padding:18px}
.tl{display:flex;justify-content:space-between;align-items:flex-start;gap:12px}
.tl b{font-size:18px;display:block}
.meta{color:var(--muted);font-size:12.5px;margin-top:3px}
.pct{color:var(--gold);font-weight:800;font-size:17px}
.bar{height:5px;background:#000;border-radius:99px;overflow:hidden;margin:13px 0 11px}
.bar.sm{height:4px;margin:8px 0 0}
.bar i{display:block;height:100%;background:var(--gold);border-radius:99px;transition:width .3s}
.cta{color:var(--gold);font-size:13px;font-weight:700}

/* ---------- listas ---------- */
.list{display:flex;flex-direction:column;gap:9px}
.row{display:flex;justify-content:space-between;align-items:center;gap:12px;
  background:var(--surface);border:1px solid var(--line);border-radius:12px;padding:13px 15px;text-align:left}
.row.tall{align-items:stretch}
.row>div{flex:1;min-width:0}
.row b{display:block;font-size:14.5px}
.row span{color:var(--muted);font-size:12.5px}
.row.off{opacity:.55}
.rr{display:flex;align-items:center;gap:9px;flex:0 0 auto}
.arr{color:var(--muted);font-style:normal;font-size:20px}
.tick{color:var(--up);font-weight:800}
.pctm{color:var(--muted);font-size:12px;font-weight:700}

/* ---------- navegador de semanas ---------- */
.weeknav{display:flex;align-items:center;gap:8px;margin-top:12px}
.sq{width:34px;height:34px;flex:0 0 auto;border:1px solid var(--line);border-radius:9px;
  background:var(--surface);font-size:17px;color:var(--muted)}
.sq:disabled{opacity:.3}
.dots{display:flex;gap:4px;overflow-x:auto;flex:1;padding:2px 0;scrollbar-width:none}
.dots::-webkit-scrollbar{display:none}
.dot{flex:0 0 auto;width:28px;height:28px;border-radius:8px;border:1px solid var(--line);
  background:var(--surface);color:var(--muted);font-size:12px;font-weight:700}
.dot.on{background:var(--gold);border-color:var(--gold);color:#17170d}
.dot.dl{border-color:#8a3a3a}
.dot.dl.on{background:#8a3a3a;border-color:#8a3a3a;color:#fff}

/* ---------- exercício ---------- */
.exs{display:flex;flex-direction:column;gap:14px}
.ex{background:var(--surface);border:1px solid var(--line);border-radius:14px;overflow:hidden}
.ex.done{border-color:rgba(78,201,126,.45)}
.ex header{display:flex;align-items:center;gap:11px;padding:12px 14px;background:var(--surface2);
  border-bottom:1px solid var(--line)}
.num{flex:0 0 auto;width:25px;height:25px;border-radius:7px;background:var(--gold);color:#17170d;
  font-size:13px;font-weight:800;display:flex;align-items:center;justify-content:center}
.exname{flex:1;min-width:0}
.exname b{display:block;font-size:14.5px;line-height:1.3}
.tec{display:inline-block;margin-top:4px;font-size:10px;font-weight:800;letter-spacing:.5px;
  text-transform:uppercase;padding:2px 7px;border-radius:99px;background:var(--goldsoft);color:var(--gold)}
.who{display:inline-block;margin:4px 0 0 5px;font-size:10px;font-weight:800;letter-spacing:.5px;
  padding:2px 7px;border-radius:99px}
.who.ela{background:var(--ela);color:#2a0d1a}
.who.ele{background:var(--ele);color:#08182a}
.check{flex:0 0 auto;color:var(--up);font-size:19px;font-weight:800;width:20px;text-align:center}
/* foto do exercício: largura total, sem recorte, alternando início ↔ fim */
.palco{position:relative;display:block;width:100%;aspect-ratio:3/2;padding:0;
  background:#0e0e12;overflow:hidden;border-bottom:1px solid var(--line)}
.palco img{position:absolute;inset:0;width:100%;height:100%;object-fit:contain}
.palco .f2,.fase i+i{animation:alterna 3.4s ease-in-out infinite}
@keyframes alterna{0%,40%{opacity:0}50%,90%{opacity:1}100%{opacity:0}}
.fase{position:absolute;top:9px;left:9px;display:grid}
.fase i{grid-area:1/1;font-style:normal;text-align:center;padding:3px 9px;border-radius:6px;
  background:var(--gold);color:#17170d;font-size:11px;font-weight:800;letter-spacing:.4px;text-transform:uppercase}
.amplia{position:absolute;right:9px;bottom:9px;width:34px;height:34px;border-radius:9px;
  background:rgba(11,11,13,.72);display:flex;align-items:center;justify-content:center}
.amplia svg,.visor-x svg{width:18px;height:18px;stroke:#fff;fill:none;stroke-width:2.2;
  stroke-linecap:round;stroke-linejoin:round}
@media (prefers-reduced-motion:reduce){
  .palco .f2,.fase i+i{animation:none;opacity:0}
}

/* músculos trabalhados */
.musc{display:flex;align-items:center;gap:14px;margin-bottom:13px;padding-bottom:13px;
  border-bottom:1px solid var(--line)}
.corpo{display:flex;gap:4px;flex:0 0 auto}
.corpo svg{width:42px;height:84px;display:block}
.corpo polygon{fill:#3a3a44}
.corpo polygon.s{fill:#8e4539}
.corpo polygon.p{fill:#f25c47}
.mtx{min-width:0;font-size:13px;line-height:1.35}
.mtx b{display:block;font-size:14.5px;margin-bottom:5px}
.mtx span:not(.mlbl){color:var(--muted)}
.mlbl{display:flex;align-items:center;gap:6px;font-size:10.5px;font-weight:700;letter-spacing:.6px;
  text-transform:uppercase;color:var(--muted);margin-bottom:1px}
.mlbl::before{content:"";width:9px;height:9px;border-radius:3px}
.mlbl.p::before{background:#f25c47}
.mlbl.s::before{background:#8e4539}

/* visor em tela cheia */
.visor-aberto{overflow:hidden}
.visor{position:fixed;inset:0;z-index:50;background:#070709;overflow-y:auto;
  overscroll-behavior:contain;padding-bottom:env(safe-area-inset-bottom)}
.visor-top{position:sticky;top:0;z-index:1;display:flex;align-items:center;gap:12px;
  padding:calc(10px + env(safe-area-inset-top)) 14px 10px;
  background:rgba(7,7,9,.92);backdrop-filter:blur(10px);border-bottom:1px solid var(--line)}
.visor-top b{flex:1;min-width:0;font-size:15px;line-height:1.3}
.visor-x{flex:0 0 auto;width:40px;height:40px;border-radius:11px;background:var(--surface2);
  border:1px solid var(--line);display:flex;align-items:center;justify-content:center}
.visor-in{max-width:760px;margin:0 auto;padding:12px 0 24px}
.visor figure{margin:0 0 10px;position:relative;background:#0e0e12}
.visor figure img{width:100%;height:auto}
.visor figcaption{position:absolute;top:9px;left:9px;padding:3px 9px;border-radius:6px;
  background:var(--gold);color:#17170d;font-size:11px;font-weight:800;letter-spacing:.4px;text-transform:uppercase}
.visor .musc{margin:18px 14px 0;padding:14px;border:1px solid var(--line);border-radius:14px;background:var(--surface)}
.visor .musc .corpo svg{width:74px;height:148px}
.visor .musc .corpo{gap:8px}
.visor .cue{margin:14px 16px 0;font-size:14px}
.ex .body{padding:14px}
.target{font-size:14px;color:var(--muted);margin-bottom:8px}
.target b{color:var(--gold);font-size:17px}
.cue{margin:0 0 13px;font-size:13px;color:var(--muted);line-height:1.5}

.loadbig{display:flex;justify-content:space-between;align-items:center;gap:10px;
  background:var(--surface2);border:1px solid var(--line);border-radius:11px;padding:11px 14px;margin-bottom:13px}
.loadbig .lbl{display:block;font-size:10.5px;text-transform:uppercase;letter-spacing:.7px;color:var(--muted)}
.kg{font-size:28px;font-weight:800;color:var(--gold);line-height:1.15;display:block}
.kg i{font-size:14px;font-style:normal;margin-left:3px;opacity:.75}
.loadset{background:var(--surface2);border:1px dashed var(--gold);border-radius:11px;
  padding:12px 14px;margin-bottom:13px}
.loadset .lbl{display:block;font-size:11px;color:var(--gold);margin-bottom:8px;font-weight:700}
.loadset small{display:block;color:var(--muted);font-size:11.5px;margin-top:8px;line-height:1.45}
.inl{display:flex;align-items:center;gap:8px}
.inl.wrap{flex-wrap:wrap}
.inl span{color:var(--muted);font-size:13px}
.loadin,.inl input[type=date],.inl input[type=number]{
  flex:1;min-width:0;background:#0d0d11;border:1px solid var(--line);border-radius:9px;
  padding:9px 11px;font-size:16px;color:var(--text)}
.mini{background:var(--surface2);border:1px solid var(--line);border-radius:9px;
  padding:9px 14px;font-size:13px;font-weight:700;flex:0 0 auto}
.mini.ghost{color:var(--muted);font-weight:500;font-size:12px;padding:6px 10px}
.mini.red{border-color:#7a3232;color:#ef8a8a;width:100%}
.mini.file{display:inline-block;text-align:center}

.sets{display:grid;grid-template-columns:repeat(auto-fit,minmax(68px,1fr));gap:7px;margin-bottom:13px}
.set{display:flex;flex-direction:column;gap:3px}
.set span{font-size:10.5px;color:var(--muted);text-transform:uppercase;letter-spacing:.5px;padding-left:2px}
.set input{background:#0d0d11;border:1px solid var(--line);border-radius:9px;
  padding:11px 6px;font-size:17px;font-weight:700;text-align:center;width:100%;color:var(--text)}
.set input:focus{outline:none;border-color:var(--gold)}

.done-btn{width:100%;background:var(--gold);color:#17170d;border-radius:11px;
  padding:14px;font-size:14.5px;font-weight:800}
.ex.done .done-btn{background:var(--surface2);color:var(--muted);border:1px solid var(--line)}
.feedback{margin-top:11px;padding:11px 13px;border-radius:10px;font-size:13px;line-height:1.45;
  background:var(--surface2);border:1px solid var(--line)}
.feedback b{display:inline-block}
.feedback.up{border-color:rgba(78,201,126,.5)} .feedback.up b{color:var(--up)}
.feedback.down{border-color:rgba(239,109,109,.5)} .feedback.down b{color:var(--down)}
.feedback.hold b{color:var(--gold)}
.feedback.warn{border-color:var(--gold);color:var(--gold)}

/* ---------- progresso ---------- */
.kpis{display:grid;grid-template-columns:1fr 1fr;gap:10px;margin-bottom:16px}
.kpi{background:var(--surface);border:1px solid var(--line);border-radius:12px;padding:13px 15px}
.kpi b{display:block;font-size:24px;color:var(--gold);line-height:1.2}
.kpi span{font-size:11px;color:var(--muted);text-transform:uppercase;letter-spacing:.5px}
.prog{background:var(--surface);border:1px solid var(--line);border-radius:12px;padding:13px 15px;color:var(--gold)}
.ptop{display:flex;justify-content:space-between;align-items:baseline;gap:10px}
.ptop b{color:var(--text);font-size:14px;line-height:1.3}
.delta{font-size:13px;font-weight:800;color:var(--muted);flex:0 0 auto}
.delta.up{color:var(--up)} .delta.down{color:var(--down)}
.pline{color:var(--muted);font-size:12.5px;margin:3px 0 6px}
.pline b{color:var(--text)}
.spark{width:100%;height:42px;display:block}

/* ---------- ajustes ---------- */
.switch{display:grid;grid-template-columns:1fr 1fr;gap:8px}
.sw{border:1px solid var(--line);background:var(--surface2);border-radius:10px;
  padding:12px;font-size:13px;font-weight:700;color:var(--muted)}
.sw.on{border-color:var(--gold);background:var(--goldsoft);color:var(--gold)}
.rules{margin:0;padding-left:18px}
.rules li{font-size:13px;color:var(--muted);margin:6px 0;line-height:1.5}
.legal{color:var(--muted);font-size:11.5px;text-align:center;line-height:1.6;margin:22px 0 6px}

/* ---------- nav ---------- */
#nav{position:fixed;left:0;right:0;bottom:0;z-index:20;
  display:grid;grid-template-columns:repeat(4,1fr);
  background:rgba(13,13,16,.95);backdrop-filter:blur(12px);
  border-top:1px solid var(--line);padding-bottom:env(safe-area-inset-bottom)}
#nav button{display:flex;flex-direction:column;align-items:center;gap:3px;
  padding:11px 4px 9px;color:var(--muted);font-size:10.5px;font-weight:700;
  text-transform:uppercase;letter-spacing:.4px}
#nav button svg{width:21px;height:21px;stroke:currentColor;fill:none;stroke-width:1.9;
  stroke-linecap:round;stroke-linejoin:round}
#nav button.on{color:var(--gold)}

@media (min-width:680px){
  :root{--pad:20px}
  .sets{grid-template-columns:repeat(auto-fit,minmax(84px,1fr))}
  .visor figure{border-radius:12px;overflow:hidden;margin:0 14px 12px}
}