body {
    padding: 7vh var(--page-side-padding) 8vh;
}

.workout-page {
    margin: 0 auto;
    max-width: 1040px;
    width: 100%;
}

.workout-header {
    margin-bottom: 36px;
}

.workout-kicker,
.section-kicker {
    color: var(--accent);
    font-family: var(--font-mono);
    font-size: 10px;
    letter-spacing: 2px;
    text-transform: uppercase;
}

.workout-title {
    color: #fff;
    font-family: var(--font-heading);
    font-size: clamp(34px, 6vw, 58px);
    font-weight: 400;
    letter-spacing: -0.6px;
    line-height: 1.08;
    margin: 10px 0 14px;
}

.workout-subtitle {
    color: var(--text-muted);
    font-size: 15px;
    line-height: 1.8;
    max-width: 680px;
}

.plan-nav {
    backdrop-filter: blur(14px);
    background: rgba(26, 26, 26, 0.9);
    border-bottom: 1px solid var(--border);
    border-top: 1px solid var(--border);
    display: flex;
    flex-wrap: wrap;
    gap: 8px;
    margin: 28px 0 40px;
    padding: 10px 0;
    position: sticky;
    top: 0;
    z-index: 10;
}

.plan-nav a {
    border: 1px solid var(--border);
    border-radius: 999px;
    color: var(--text-muted);
    display: inline-flex;
    align-items: center;
    font: 400 10px/1 var(--font-mono);
    min-height: 44px;
    padding: 9px 12px;
    text-transform: uppercase;
}

.plan-nav a:hover,
.plan-nav a:focus-visible {
    border-color: var(--accent);
    color: var(--accent);
}

.guardrail {
    background: rgba(201, 168, 124, 0.08);
    border: 1px solid rgba(201, 168, 124, 0.3);
    border-radius: 12px;
    margin-bottom: 42px;
    padding: 22px;
}

.guardrail,
.plan-section {
    scroll-margin-top: 110px;
}

.guardrail h2 {
    color: #fff;
    font-family: var(--font-heading);
    font-size: 22px;
    font-weight: 400;
    margin-bottom: 10px;
}

.guardrail ul,
.compact-list,
.exercise-list {
    padding-left: 19px;
}

.guardrail li,
.compact-list li,
.exercise-list li {
    margin: 8px 0;
}

.plan-section {
    border-top: 1px solid var(--border);
    padding: 42px 0;
}

.plan-section > h2 {
    color: #fff;
    font-family: var(--font-heading);
    font-size: clamp(25px, 4vw, 34px);
    font-weight: 400;
    line-height: 1.2;
    margin: 7px 0 22px;
}

.plan-section h3 {
    color: var(--text);
    font-size: 15px;
    font-weight: 500;
    letter-spacing: 0.2px;
    margin: 24px 0 10px;
}

.plan-section p,
.plan-section li,
.schedule-table {
    color: var(--text-muted);
    font-size: 14px;
    line-height: 1.75;
}

.plan-section strong,
.guardrail strong {
    color: var(--text);
    font-weight: 500;
}

.card-grid {
    display: grid;
    gap: 14px;
    grid-template-columns: repeat(2, minmax(0, 1fr));
}

.plan-card {
    background: var(--surface);
    border: 1px solid var(--border);
    border-radius: 10px;
    padding: 18px;
}

.plan-card h3 {
    color: #fff;
    margin: 0 0 9px;
}

.plan-card .status-row {
    margin-bottom: 10px;
}

.schedule-link {
    border-bottom-color: rgba(201, 168, 124, 0.55);
    color: var(--text);
    font-weight: 400;
}

.plan-card p:last-child,
.plan-card ul:last-child {
    margin-bottom: 0;
}

.table-wrap {
    border: 1px solid var(--border);
    border-radius: 10px;
    overflow-x: auto;
}

.schedule-table {
    border-collapse: collapse;
    min-width: 670px;
    width: 100%;
}

.schedule-table th,
.schedule-table td {
    border-bottom: 1px solid var(--border);
    padding: 12px 14px;
    text-align: left;
    vertical-align: top;
}

.schedule-table th {
    color: var(--text);
    font: 400 10px/1.4 var(--font-mono);
    letter-spacing: 1px;
    text-transform: uppercase;
}

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

.schedule-table td:first-child {
    color: var(--accent);
    font-family: var(--font-mono);
    white-space: nowrap;
}

.method-box {
    border-left: 3px solid var(--accent);
    margin: 18px 0 24px;
    padding: 4px 0 4px 18px;
}

.routine-link-card {
    align-items: center;
    background: rgba(201, 168, 124, 0.07);
    border: 1px solid rgba(201, 168, 124, 0.3);
    border-radius: 12px;
    display: flex;
    gap: 24px;
    justify-content: space-between;
    margin-top: 24px;
    padding: 22px;
}

.routine-link-card h3 {
    color: #fff;
    font-family: var(--font-heading);
    font-size: 22px;
    font-weight: 400;
    margin: 4px 0 8px;
}

.routine-link-card p {
    margin: 0;
    max-width: 590px;
}

.routine-link-card .routine-link-kicker {
    color: var(--accent);
    font-family: var(--font-mono);
    font-size: 9px;
    letter-spacing: 1.4px;
    text-transform: uppercase;
}

.routine-link {
    align-items: center;
    border: 1px solid var(--accent);
    border-radius: 999px;
    color: var(--accent);
    display: inline-flex;
    flex: 0 0 auto;
    font: 400 10px/1 var(--font-mono);
    min-height: 44px;
    padding: 12px 15px;
    text-transform: uppercase;
}

.routine-link:hover,
.routine-link:focus-visible {
    background: var(--accent);
    color: #111;
}

.block-rules {
    background: rgba(255, 255, 255, 0.035);
    border: 1px solid var(--border);
    border-radius: 10px;
    margin: 22px 0 18px;
    padding: 18px 20px;
}

.block-rules h3 {
    color: #fff;
    margin: 0 0 8px;
}

.lifting-grid {
    display: grid;
    gap: 16px;
}

.lifting-card {
    padding: 20px;
}

.lifting-card > h3 {
    font-family: var(--font-heading);
    font-size: 22px;
    font-weight: 400;
    margin-bottom: 16px;
}

.training-block {
    border-top: 1px solid var(--border);
    padding: 15px 0 4px;
}

.block-label {
    color: var(--accent) !important;
    font-family: var(--font-mono);
    font-size: 10px !important;
    letter-spacing: 1px;
    margin: 0 0 8px;
    text-transform: uppercase;
}

.block-list {
    display: grid;
    gap: 7px;
    list-style: none;
    margin: 0;
    padding: 0;
}

.block-list li {
    margin: 0;
    padding-left: 31px;
    position: relative;
}

.block-list li > span {
    color: var(--accent);
    font: 400 9px/1.75 var(--font-mono);
    left: 0;
    position: absolute;
    top: 3px;
}

.abs-break {
    align-items: center;
    background: rgba(201, 168, 124, 0.09);
    border-left: 2px solid var(--accent);
    color: var(--text) !important;
    display: flex;
    gap: 9px;
    margin: 10px 0;
    padding: 8px 11px;
}

.abs-break span {
    color: var(--accent);
    font: 400 9px/1 var(--font-mono);
    letter-spacing: 1px;
    text-transform: uppercase;
}

.block-note,
.block-footer,
.primer {
    color: var(--text-muted);
    font-size: 12px !important;
}

.block-note {
    margin: 9px 0 3px;
}

.block-footer {
    border-top: 1px solid var(--border);
    margin: 14px 0 0;
    padding-top: 13px;
}

.primer {
    margin: -5px 0 12px;
}

.exercise-list {
    margin-top: 12px;
}

.exercise-list li {
    padding-left: 3px;
}

.exercise-list li::marker {
    color: var(--accent);
    font-family: var(--font-mono);
}

.routine-steps {
    counter-reset: rehab;
    display: grid;
    gap: 10px;
    list-style: none;
    margin-top: 18px;
}

.routine-steps li {
    align-items: start;
    background: rgba(255, 255, 255, 0.025);
    border: 1px solid var(--border);
    border-radius: 8px;
    display: grid;
    gap: 11px;
    grid-template-columns: 28px 1fr;
    margin: 0;
    padding: 12px;
}

.routine-steps li::before {
    color: var(--accent);
    content: counter(rehab, decimal-leading-zero);
    counter-increment: rehab;
    font-family: var(--font-mono);
    font-size: 10px;
    padding-top: 3px;
}

.cut-rule {
    background: rgba(255, 255, 255, 0.04);
    border-radius: 8px;
    color: var(--text) !important;
    margin-top: 18px;
    padding: 14px 16px;
}

.glossary-grid {
    display: grid;
    gap: 10px;
    grid-template-columns: repeat(2, minmax(0, 1fr));
}

.glossary-grid > article {
    background: var(--surface);
    border: 1px solid var(--border);
    border-radius: 10px;
    padding: 14px 16px;
}

.glossary-grid .glossary-term {
    color: var(--accent);
    font: 400 10px/1.3 var(--font-mono);
    letter-spacing: 0.5px;
    margin: 0 0 6px;
    text-transform: uppercase;
}

.glossary-grid .glossary-definition {
    color: var(--text-muted);
    font-size: 13px;
    line-height: 1.6;
    margin: 0;
}

.revision-note {
    border-top: 1px solid var(--border);
    color: var(--text-muted);
    font-size: 11px;
    line-height: 1.7;
    margin-top: 32px;
    padding-top: 20px;
}

@media (max-width: 820px) {
    body { padding: 6vh 6vw; }
}

@media (max-width: 620px) {
    .card-grid { grid-template-columns: 1fr; }
    .plan-section { padding: 34px 0; }
    .guardrail { padding: 18px; }
    .routine-link-card { align-items: flex-start; flex-direction: column; }
    .routine-link { width: 100%; }
    .lifting-card { padding: 17px; }
    .glossary-grid { grid-template-columns: 1fr; }
    .plan-nav { flex-wrap: nowrap; margin-left: -2vw; margin-right: -2vw; overflow-x: auto; padding-left: 2vw; padding-right: 2vw; scrollbar-width: none; }
    .plan-nav::-webkit-scrollbar { display: none; }
    .plan-nav a { flex: 0 0 auto; }
}

@media print {
    body { background: #fff; color: #111; padding: 24px; }
    .back-link, .plan-nav { display: none; }
    .workout-title, .plan-section > h2, .plan-card h3, .plan-section strong { color: #111; }
    .workout-subtitle, .plan-section p, .plan-section li, .schedule-table { color: #333; }
    .plan-section { break-inside: avoid; }
}