/* PPL Tracker — mobile-first (alvo: iPhone XR, 414×896 CSS px) */

:root {
  --bg: #0e1116;
  --surface: #171b22;
  --surface-2: #1f242d;
  --border: #39414e;
  /* Nada de texto cinza: tudo branco puro, a hierarquia vem de tamanho e peso.
     Onde o texto precisa recuar, ele recua em cor de acento, não em cinza. */
  --text: #ffffff;
  --text-dim: #ffffff;
  --text-faint: #ffffff;

  /* Força = quente, Hipertrofia = frio */
  --forca: #ff5c33;
  --forca-dim: #7a2a19;
  --forca-glow: rgba(255, 92, 51, 0.14);
  --hiper: #22b8a6;
  --hiper-dim: #14544c;
  --hiper-glow: rgba(34, 184, 166, 0.14);

  --ok: #3ddc84;
  --warn: #ffb020;
  --err: #ff5470;

  --radius: 14px;
  --tap: 48px; /* alvo mínimo de toque com a mão suada */
}

* { box-sizing: border-box; -webkit-tap-highlight-color: transparent; }

html, body {
  margin: 0;
  background: var(--bg);
  color: var(--text);
  font: 16px/1.45 -apple-system, BlinkMacSystemFont, "SF Pro Text", "Segoe UI", system-ui, sans-serif;
  overscroll-behavior-y: contain;
}

body {
  padding-bottom: calc(72px + env(safe-area-inset-bottom));
  padding-top: env(safe-area-inset-top);
}

/* ---------- layout ---------- */

.app { max-width: 640px; margin: 0 auto; padding: 0 14px; }

.view { display: none; }
.view.active { display: block; animation: fade .18s ease; }
@keyframes fade { from { opacity: 0; transform: translateY(4px); } }

.topbar {
  display: flex; align-items: center; justify-content: space-between;
  padding: 14px 0 10px;
}
.topbar h1 { font-size: 19px; margin: 0; letter-spacing: -0.01em; }
.topbar .meta { font-size: 13px; color: var(--text); font-weight: 600; opacity: 1; }

/* ---------- tab bar ---------- */

.tabbar {
  position: fixed; left: 0; right: 0; bottom: 0; z-index: 50;
  display: grid; grid-template-columns: repeat(4, 1fr);
  background: rgba(14, 17, 22, 0.92);
  backdrop-filter: blur(12px);
  border-top: 1px solid var(--border);
  padding-bottom: env(safe-area-inset-bottom);
}
.tabbar button {
  appearance: none; border: 0; background: none;
  color: var(--text);
  font-size: 11px; font-weight: 600; letter-spacing: .02em;
  padding: 9px 4px 8px;
  display: flex; flex-direction: column; align-items: center; gap: 3px;
  min-height: var(--tap);
  cursor: pointer;
}
.tabbar button .ico { font-size: 19px; line-height: 1; }
/* A aba ativa se distingue por acento e sublinhado, não por cinza. */
.tabbar button[aria-selected="true"] {
  color: var(--forca); font-weight: 800;
  box-shadow: inset 0 2px 0 var(--forca);
}

/* ---------- card do dia ---------- */

.day-card {
  border-radius: var(--radius);
  padding: 18px;
  margin-bottom: 16px;
  border: 1px solid var(--border);
  position: relative;
  overflow: hidden;
}
.day-card::before {
  content: ''; position: absolute; inset: 0 auto 0 0; width: 5px;
}
.day-card[data-variant="A"] {
  background: linear-gradient(160deg, var(--forca-glow), transparent 60%), var(--surface);
  border-color: var(--forca-dim);
}
.day-card[data-variant="A"]::before { background: var(--forca); }
.day-card[data-variant="B"] {
  background: linear-gradient(160deg, var(--hiper-glow), transparent 60%), var(--surface);
  border-color: var(--hiper-dim);
}
.day-card[data-variant="B"]::before { background: var(--hiper); }

.day-card .slot { font-size: 27px; font-weight: 750; letter-spacing: -0.02em; margin: 0 0 2px; }
.day-card .focus {
  display: inline-flex; align-items: center; gap: 6px;
  font-size: 13px; font-weight: 700; text-transform: uppercase; letter-spacing: .06em;
}
.day-card[data-variant="A"] .focus { color: var(--forca); }
.day-card[data-variant="B"] .focus { color: var(--hiper); }
.day-card .range { color: var(--text-dim); font-size: 14px; margin-top: 8px; }

/* ---------- exercício ---------- */

.ex {
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: var(--radius);
  margin-bottom: 10px;
  overflow: hidden;
}
.ex.done { border-color: var(--ok); }

.ex-head {
  display: flex; align-items: center; gap: 12px;
  padding: 13px 14px;
  cursor: pointer;
  min-height: var(--tap);
}
.ex-name { flex: 1; min-width: 0; }
/* A parte muscular vem antes do nome, em acento, para dar a leitura rápida
   de "o que estou treinando agora" sem depender de cinza. */
.ex-name .part {
  font-size: 10px; font-weight: 800; text-transform: uppercase;
  letter-spacing: .08em; margin-bottom: 2px;
}
.ex[data-variant="A"] .ex-name .part { color: var(--forca); }
.ex[data-variant="B"] .ex-name .part { color: var(--hiper); }
.ex-name .n { font-weight: 650; font-size: 15px; letter-spacing: -0.01em; }
.ex-name .sub { font-size: 12.5px; color: var(--text); font-weight: 500; margin-top: 2px; }

.target { text-align: right; flex-shrink: 0; }
.target .kg { font-size: 21px; font-weight: 750; letter-spacing: -0.02em; font-variant-numeric: tabular-nums; }
.target .reps { font-size: 12.5px; color: var(--text-dim); font-variant-numeric: tabular-nums; }
.ex[data-variant="A"] .target .kg { color: var(--forca); }
.ex[data-variant="B"] .target .kg { color: var(--hiper); }
/* peso corporal não tem carga alvo — fica neutro, sem competir com o número */
.ex .target .kg.bw { font-size: 13.5px; color: var(--text-faint); font-weight: 600; }

.check {
  width: 26px; height: 26px; border-radius: 50%;
  border: 2px solid var(--border);
  display: grid; place-items: center;
  font-size: 14px; color: transparent;
  flex-shrink: 0;
}
.ex.done .check { background: var(--ok); border-color: var(--ok); color: #0e1116; }

/* ---------- registro pós-série ---------- */

.ex-body { display: none; padding: 0 14px 14px; border-top: 1px solid var(--border); }
.ex.open .ex-body { display: block; }

.hint {
  font-size: 12.5px; color: var(--text-faint);
  padding: 10px 0 12px;
}
.hint b { color: var(--text-dim); font-weight: 600; }

/* Instrução do próprio programa (ex: "baby reps, sem rest"). */
.hint.note {
  border-left: 3px solid var(--hiper); background: var(--surface-2);
  border-radius: 0 8px 8px 0; padding: 9px 11px; margin: 10px 0 4px;
  color: var(--text); line-height: 1.4;
}

.hint.capped {
  background: var(--surface-2); border-left: 3px solid var(--warn);
  border-radius: 0 8px 8px 0; padding: 9px 11px; margin-bottom: 10px;
  color: var(--text-dim); line-height: 1.4;
}
.hint.capped b { color: var(--warn); }

/* Etiqueta da técnica prescrita para a série logo abaixo. */
.tech-tag {
  display: inline-block;
  font-size: 10.5px; font-weight: 800; text-transform: uppercase; letter-spacing: .06em;
  padding: 3px 8px; border-radius: 6px; margin: 2px 0 4px 34px;
  border: 1px solid currentColor;
}
.tech-tag[data-type="drop"] { color: var(--warn); }
.tech-tag[data-type="rest-pause"] { color: var(--hiper); }

.set-row {
  display: grid; grid-template-columns: 26px 1fr 1fr 40px;
  gap: 8px; align-items: center; margin-bottom: 8px;
}
.set-row .idx { font-size: 12px; color: var(--text-faint); text-align: center; font-variant-numeric: tabular-nums; }

.field { position: relative; }
.field input {
  width: 100%; min-height: 44px;
  background: var(--surface-2); border: 1px solid var(--border);
  border-radius: 10px; color: var(--text);
  font-size: 16px; /* 16px evita o zoom automático do Safari no foco */
  font-variant-numeric: tabular-nums;
  padding: 10px 34px 10px 11px;
  text-align: center;
}
.field input:focus { outline: none; border-color: var(--text-dim); }
.field .unit {
  position: absolute; right: 10px; top: 50%; transform: translateY(-50%);
  font-size: 12px; color: var(--text); font-weight: 600; pointer-events: none;
}
/* O placeholder é o valor sugerido. Fica branco como o resto, mas em itálico
   para não ser confundido com um número já digitado. */
.field input::placeholder { color: var(--text); font-style: italic; opacity: .75; }

/* verde quando bateu o alvo, âmbar quando ficou abaixo */
.field input[data-hit="yes"] { border-color: var(--ok); }
.field input[data-hit="no"]  { border-color: var(--warn); }

.icon-btn {
  min-height: 44px; width: 100%;
  background: none; border: 1px solid var(--border); border-radius: 10px;
  color: var(--text-faint); font-size: 17px; cursor: pointer;
}

/* ---------- botões ---------- */

.btn {
  display: block; width: 100%;
  min-height: var(--tap);
  border: 0; border-radius: 12px;
  background: var(--surface-2); color: var(--text);
  font-size: 15px; font-weight: 650;
  cursor: pointer; margin-top: 10px;
  padding: 12px;
}
.btn.primary { background: var(--text); color: var(--bg); }
.btn.forca { background: var(--forca); color: #fff; }
.btn.hiper { background: var(--hiper); color: #04201c; }
.btn.ghost { background: none; border: 1px solid var(--border); color: var(--text-dim); }
.btn.danger { background: none; border: 1px solid var(--err); color: var(--err); }
.btn:disabled { opacity: .45; cursor: default; }
.btn-row { display: grid; grid-template-columns: 1fr 1fr; gap: 10px; }

/* ---------- import ---------- */

textarea.paste {
  width: 100%; min-height: 300px;
  background: var(--surface); border: 1px solid var(--border);
  border-radius: var(--radius); color: var(--text);
  font: 13px/1.5 ui-monospace, "SF Mono", Menlo, monospace;
  padding: 13px; resize: vertical;
}
textarea.paste:focus { outline: none; border-color: var(--text-dim); }

.preview {
  background: var(--surface); border: 1px solid var(--border);
  border-radius: var(--radius); padding: 14px; margin-top: 12px;
}
.preview h3 { margin: 0 0 10px; font-size: 14px; }

.stat-grid { display: grid; grid-template-columns: repeat(4, 1fr); gap: 8px; margin-bottom: 12px; }
.stat { background: var(--surface-2); border-radius: 10px; padding: 10px 8px; text-align: center; }
.stat .v { font-size: 20px; font-weight: 750; font-variant-numeric: tabular-nums; letter-spacing: -0.02em; }
.stat .k { font-size: 10.5px; color: var(--text); font-weight: 700; text-transform: uppercase; letter-spacing: .05em; margin-top: 2px; }

.warn-list { margin: 0; padding: 0; list-style: none; font-size: 12.5px; }
.warn-list li { padding: 7px 0; border-top: 1px solid var(--border); color: var(--text-dim); }
.warn-list li b { color: var(--warn); font-weight: 600; }

.ex-chip-list { display: flex; flex-wrap: wrap; gap: 6px; }
.ex-chip {
  font-size: 12px; padding: 5px 9px; border-radius: 999px;
  background: var(--surface-2); border: 1px solid var(--border); color: var(--text-dim);
}
.ex-chip[data-group="push"] { border-color: var(--forca-dim); }
.ex-chip[data-group="pull"] { border-color: var(--hiper-dim); }
.ex-chip[data-group="legs"] { border-color: #4a3a6b; }

/* ---------- dashboard ---------- */

.section { margin-bottom: 22px; }
.section > h2 {
  font-size: 12.5px; text-transform: uppercase; letter-spacing: .07em;
  color: var(--text); margin: 0 0 10px; font-weight: 800;
}

.prog-row {
  display: grid; grid-template-columns: 1fr auto auto;
  gap: 10px; align-items: center;
  padding: 11px 0; border-bottom: 1px solid var(--border);
}
.prog-row .nm { font-size: 14px; font-weight: 600; min-width: 0; }
.prog-row .nm small { display: block; color: var(--text); font-weight: 500; font-size: 11.5px; }
.prog-row .val { font-size: 14px; font-variant-numeric: tabular-nums; color: var(--text-dim); }
.prog-row .delta { font-size: 13px; font-weight: 700; font-variant-numeric: tabular-nums; min-width: 58px; text-align: right; }
.delta.up { color: var(--ok); }
.delta.down { color: var(--err); }
.delta.flat { color: var(--text-faint); }

.chart { display: block; width: 100%; height: auto; margin: 2px 0 6px; }

.empty {
  text-align: center; padding: 48px 20px; color: var(--text-faint);
}
.empty .big { font-size: 40px; margin-bottom: 10px; }

/* ---------- confirmação in-app ---------- */

.confirm-overlay {
  position: fixed; inset: 0; z-index: 200;
  background: rgba(0, 0, 0, .6);
  display: flex; align-items: flex-end; justify-content: center;
  padding: 16px; padding-bottom: calc(16px + env(safe-area-inset-bottom));
}
.confirm-box {
  width: 100%; max-width: 420px;
  background: var(--surface); border: 1px solid var(--border);
  border-radius: var(--radius); padding: 18px;
  animation: fade .15s ease;
}
.confirm-box p { margin: 0 0 14px; font-size: 15px; line-height: 1.4; }
.btn.danger-solid { background: var(--err); color: #fff; }

/* ---------- toast ---------- */

#toast {
  position: fixed; left: 50%; bottom: calc(84px + env(safe-area-inset-bottom));
  transform: translateX(-50%) translateY(8px);
  background: var(--surface-2); color: var(--text);
  border: 1px solid var(--border); border-radius: 10px;
  padding: 11px 16px; font-size: 13.5px; font-weight: 600;
  opacity: 0; pointer-events: none; transition: opacity .2s, transform .2s;
  z-index: 100; max-width: 88vw; text-align: center;
}
#toast.show { opacity: 1; transform: translateX(-50%) translateY(0); }
#toast.err { border-color: var(--err); color: var(--err); }

/* ---------- desktop ---------- */

@media (min-width: 720px) {
  .app { padding: 0 24px; }
  .stat-grid { grid-template-columns: repeat(4, 1fr); }
}

@media (prefers-color-scheme: light) {
  :root {
    --bg: #f5f6f8; --surface: #fff; --surface-2: #eef0f4;
    --border: #c9cfd9;
    /* Mesma regra no claro: preto puro em vez de cinza. */
    --text: #000000; --text-dim: #000000; --text-faint: #000000;
    --forca: #c2350f; --forca-dim: #f5c4b6; --forca-glow: rgba(217, 61, 20, .08);
    --hiper: #067366; --hiper-dim: #b3e0d9; --hiper-glow: rgba(13, 140, 125, .08);
    --ok: #0f7a37; --err: #c11d1d; --warn: #9a5b00;
  }
  .tabbar { background: rgba(245, 246, 248, .92); }
  .btn.hiper { color: #fff; }
}