:root {
  --bg: #0b0d0c;
  --surface: #141714;
  --surface-soft: #1b1f1b;
  --text: #f4f6ef;
  --muted: #a9b0a4;
  --accent: #c7ff36;
  --accent-dark: #93c900;
  --line: #2a3029;
  --danger: #ff7b57;
  --radius: 22px;
  --shadow: 0 24px 70px rgba(0, 0, 0, 0.28);
}

* { box-sizing: border-box; }
html { scroll-behavior: smooth; }
body {
  margin: 0;
  color: var(--text);
  background:
    radial-gradient(circle at 85% 10%, rgba(199, 255, 54, 0.09), transparent 25rem),
    var(--bg);
  font-family: Inter, ui-sans-serif, system-ui, -apple-system, BlinkMacSystemFont, "Segoe UI", sans-serif;
  line-height: 1.6;
}

a { color: inherit; text-decoration: none; }
button, input, select { font: inherit; }
.container { width: min(1120px, calc(100% - 40px)); margin-inline: auto; }
.skip-link { position: absolute; left: -999px; }
.skip-link:focus { left: 16px; top: 16px; z-index: 20; padding: 10px 14px; background: var(--accent); color: #10130c; }

.site-header {
  position: sticky;
  top: 0;
  z-index: 10;
  border-bottom: 1px solid rgba(255,255,255,.07);
  background: rgba(11, 13, 12, .88);
  backdrop-filter: blur(18px);
}
.nav { min-height: 76px; display: flex; align-items: center; justify-content: space-between; gap: 24px; }
.brand { display: inline-flex; align-items: center; gap: 11px; font-weight: 900; letter-spacing: .05em; }
.brand-mark { display: grid; place-items: center; width: 38px; height: 38px; border-radius: 12px; color: #11150a; background: var(--accent); transform: rotate(-5deg); }
.nav-links { display: flex; align-items: center; gap: 28px; color: var(--muted); font-size: 14px; font-weight: 700; }
.nav-links a:hover, .nav-links a[aria-current="page"] { color: var(--accent); }
.menu-button { display: none; border: 1px solid var(--line); border-radius: 12px; padding: 8px 11px; color: var(--text); background: var(--surface); }

.hero { padding: 92px 0 64px; }
.hero-grid { display: grid; grid-template-columns: 1.25fr .75fr; align-items: center; gap: 64px; }
.eyebrow { margin: 0 0 18px; color: var(--accent); font-size: 13px; font-weight: 900; letter-spacing: .16em; text-transform: uppercase; }
h1, h2, h3 { margin-top: 0; line-height: 1.08; }
h1 { margin-bottom: 24px; font-size: clamp(46px, 8vw, 88px); letter-spacing: -.06em; }
h2 { margin-bottom: 18px; font-size: clamp(32px, 5vw, 54px); letter-spacing: -.045em; }
h3 { margin-bottom: 10px; font-size: 22px; }
.lead { max-width: 700px; color: var(--muted); font-size: clamp(18px, 2vw, 21px); }
.hero-actions { display: flex; flex-wrap: wrap; gap: 14px; margin-top: 32px; }
.button { display: inline-flex; justify-content: center; align-items: center; min-height: 48px; padding: 0 22px; border: 1px solid var(--accent); border-radius: 999px; color: #10130c; background: var(--accent); font-weight: 850; }
.button:hover { background: #dcff83; }
.button.secondary { color: var(--text); border-color: var(--line); background: transparent; }
.button.secondary:hover { border-color: var(--accent); color: var(--accent); }

.hero-panel { position: relative; min-height: 460px; padding: 30px; overflow: hidden; border: 1px solid var(--line); border-radius: 36px; background: linear-gradient(150deg, #1c221a, #111310); box-shadow: var(--shadow); }
.hero-panel::before { content: ""; position: absolute; inset: 8% -35% auto auto; width: 360px; height: 360px; border: 70px solid rgba(199,255,54,.13); border-radius: 50%; }
.weight { position: absolute; right: 18%; bottom: 28%; width: 180px; height: 36px; border-radius: 20px; background: var(--accent); transform: rotate(-12deg); box-shadow: 0 0 55px rgba(199,255,54,.18); }
.weight::before, .weight::after { content: ""; position: absolute; top: -34px; width: 45px; height: 104px; border: 10px solid #efffc2; border-radius: 12px; }
.weight::before { left: -24px; }.weight::after { right: -24px; }
.panel-copy { position: absolute; left: 30px; right: 30px; bottom: 28px; }
.panel-number { display: block; color: var(--accent); font-size: 64px; font-weight: 950; line-height: 1; }
.panel-copy p { margin: 8px 0 0; color: var(--muted); }

.section { padding: 80px 0; }
.section.alt { background: #101310; border-block: 1px solid rgba(255,255,255,.05); }
.section-head { display: flex; justify-content: space-between; align-items: end; gap: 30px; margin-bottom: 36px; }
.section-head p { max-width: 560px; margin: 0; color: var(--muted); }
.grid-3 { display: grid; grid-template-columns: repeat(3, 1fr); gap: 20px; }
.card { padding: 26px; border: 1px solid var(--line); border-radius: var(--radius); background: var(--surface); }
.card:hover { border-color: #485440; transform: translateY(-2px); transition: .2s ease; }
.card-number { color: var(--accent); font-weight: 900; letter-spacing: .08em; }
.card p, .muted { color: var(--muted); }
.tag { display: inline-flex; margin: 0 6px 8px 0; padding: 6px 10px; border: 1px solid #3b4635; border-radius: 999px; color: #d8e7cf; font-size: 12px; font-weight: 750; }
.stats { display: grid; grid-template-columns: repeat(4, 1fr); border: 1px solid var(--line); border-radius: var(--radius); overflow: hidden; }
.stat { padding: 28px; background: var(--surface); border-right: 1px solid var(--line); }
.stat:last-child { border: 0; }.stat strong { display: block; color: var(--accent); font-size: 32px; }.stat span { color: var(--muted); font-size: 14px; }

.page-hero { padding: 76px 0 44px; border-bottom: 1px solid var(--line); }
.page-hero h1 { max-width: 900px; font-size: clamp(42px, 7vw, 72px); }
.program { margin-bottom: 22px; padding: 30px; border: 1px solid var(--line); border-radius: var(--radius); background: var(--surface); }
.program-top { display: flex; justify-content: space-between; gap: 24px; }
.program-badge { flex: 0 0 auto; color: var(--accent); font-weight: 900; }
.exercise-table { width: 100%; margin-top: 22px; border-collapse: collapse; }
.exercise-table th, .exercise-table td { padding: 13px 12px; border-bottom: 1px solid var(--line); text-align: left; }
.exercise-table th { color: var(--muted); font-size: 12px; letter-spacing: .08em; text-transform: uppercase; }

.split { display: grid; grid-template-columns: 1fr 1fr; gap: 30px; }
.checklist { padding: 0; list-style: none; }
.checklist li { position: relative; margin: 12px 0; padding-left: 30px; color: var(--muted); }
.checklist li::before { content: "✓"; position: absolute; left: 0; color: var(--accent); font-weight: 900; }
.calculator { padding: 30px; border: 1px solid var(--line); border-radius: var(--radius); background: var(--surface); }
.field-grid { display: grid; grid-template-columns: 1fr 1fr; gap: 16px; }
label { display: grid; gap: 7px; color: var(--muted); font-size: 13px; font-weight: 700; }
input, select { width: 100%; min-height: 46px; padding: 0 13px; border: 1px solid var(--line); border-radius: 11px; color: var(--text); background: #0d100d; }
input:focus, select:focus { outline: 2px solid var(--accent); outline-offset: 2px; }
.result { min-height: 74px; margin-top: 20px; padding: 17px; border-radius: 14px; color: #11150a; background: var(--accent); }
.notice { padding: 20px 22px; border-left: 4px solid var(--danger); background: rgba(255,123,87,.08); color: #ffd8cd; }

.cta { padding: 42px; border-radius: 30px; color: #10130c; background: var(--accent); }
.cta p { max-width: 680px; color: #34400f; }.cta .button { border-color: #10130c; color: var(--text); background: #10130c; }
.site-footer { padding: 48px 0; border-top: 1px solid var(--line); color: var(--muted); }
.footer-grid { display: grid; grid-template-columns: 1fr auto; gap: 28px; align-items: start; }
.footer-links { display: flex; flex-wrap: wrap; gap: 20px; }
.small { font-size: 13px; }

@media (max-width: 820px) {
  .hero-grid, .split { grid-template-columns: 1fr; }
  .hero-panel { min-height: 340px; }
  .grid-3 { grid-template-columns: 1fr; }
  .stats { grid-template-columns: 1fr 1fr; }.stat:nth-child(2) { border-right: 0; }.stat:nth-child(-n+2) { border-bottom: 1px solid var(--line); }
  .nav-links { display: none; position: absolute; top: 68px; left: 20px; right: 20px; padding: 20px; flex-direction: column; align-items: flex-start; border: 1px solid var(--line); border-radius: 16px; background: #111411; box-shadow: var(--shadow); }
  .nav-links.open { display: flex; }.menu-button { display: block; }
  .section-head, .program-top { align-items: start; flex-direction: column; }
}

@media (max-width: 520px) {
  .container { width: min(100% - 28px, 1120px); }
  .hero { padding-top: 62px; }.section { padding: 60px 0; }
  .stats, .field-grid { grid-template-columns: 1fr; }.stat { border-right: 0; border-bottom: 1px solid var(--line); }
  .exercise-table { font-size: 13px; }.exercise-table th, .exercise-table td { padding: 10px 7px; }
  .cta { padding: 28px; }.footer-grid { grid-template-columns: 1fr; }
}