:root{--color-background:#121212;--color-panel:#1e1e1e;--color-panel-raised:#2a2a2a;--color-text:#fff;--color-muted:#b8b8b8;--color-pink:#ff107a;--color-cyan:#0ff;--color-danger:#ff6868;--font-display:"Montserrat", system-ui, sans-serif;--content-width:50rem;--radius-small:.35rem;--radius-large:.65rem;--space-1:.5rem;--space-2:.75rem;--space-3:1rem;--space-4:1.5rem;--space-5:2.5rem;color-scheme:dark}*{box-sizing:border-box}html{scroll-padding-top:var(--space-3)}body{min-width:20rem;padding:var(--space-3);background:var(--color-background);color:var(--color-text);font-family:var(--font-display);margin:0;line-height:1.5;overflow-x:hidden}h1,h2,h3,h4,p{overflow-wrap:anywhere}h1,h2,h3,h4{text-transform:uppercase;letter-spacing:.08em;line-height:1.2}a{color:var(--color-cyan)}:focus-visible{outline:.2rem solid var(--color-cyan);outline-offset:.2rem}[hidden]{display:none!important}.visually-hidden{clip:rect(0, 0, 0, 0);white-space:nowrap;border:0;width:1px;height:1px;margin:-1px;padding:0;position:absolute;overflow:hidden}.skip-link{z-index:100;top:var(--space-3);left:var(--space-3);padding:var(--space-2) var(--space-3);background:var(--color-cyan);color:var(--color-background);font-weight:900;position:fixed;transform:translateY(-200%)}.skip-link:focus{transform:translateY(0)}@media (prefers-reduced-motion:reduce){*,:before,:after{scroll-behavior:auto!important;transition-duration:.01ms!important}}.site-header{max-width:var(--content-width);margin:0 auto var(--space-5);padding-top:var(--space-4);text-align:center}.logo{color:var(--color-pink);letter-spacing:.05em;text-shadow:0 0 .65rem var(--color-pink), 0 0 1.25rem var(--color-pink);margin:0;font-size:clamp(2.4rem,12vw,3.5rem);font-weight:900;line-height:1}.tagline{margin:var(--space-2) 0 0;color:var(--color-cyan);text-shadow:0 0 .35rem var(--color-cyan);font-size:clamp(1rem,4vw,1.2rem);font-style:italic}.site-nav{gap:var(--space-1);width:min(100%,34rem);margin:0 auto var(--space-5);padding:var(--space-1);border-radius:var(--radius-large);background:var(--color-panel);border:1px solid #00ffff59;display:flex;box-shadow:0 0 1rem #00ffff1f}.site-nav-tab{border-radius:var(--radius-small);min-height:3rem;color:var(--color-muted);text-transform:uppercase;letter-spacing:.06em;flex:1 1 0;justify-content:center;align-items:center;font-weight:900;text-decoration:none;transition:color .18s,background-color .18s,box-shadow .18s;display:inline-flex}.site-nav-tab:hover{color:var(--color-cyan);background:var(--color-panel-raised)}.site-nav-tab[aria-current=page]{background:var(--color-pink);color:var(--color-background);box-shadow:0 0 .9rem #ff107a8c}#workout-container,.content-panel,#gainz-calculator,#supp-stack,footer{width:min(100%, var(--content-width));margin-inline:auto}.protocol-title{margin:0 0 var(--space-5);color:var(--color-cyan);text-align:center;font-size:clamp(1.25rem,5vw,1.7rem)}.day-card{margin-bottom:var(--space-5);padding:var(--space-3);scroll-margin-top:var(--space-3);border:1px solid var(--color-cyan);border-radius:var(--radius-large);background:var(--color-panel);box-shadow:0 0 1rem #00ffff26}.day-title{padding-bottom:var(--space-2);border-bottom:.15rem solid var(--color-pink);color:var(--color-pink);margin:0;font-size:clamp(1.6rem,7vw,2rem)}.routine-section{margin-top:var(--space-4)}.routine-title{margin:0 0 var(--space-3);border-bottom:1px dashed var(--color-cyan);color:var(--color-cyan);padding-bottom:.2rem;font-size:clamp(1rem,4vw,1.35rem);display:inline-block}.exercise-list{margin:0;padding:0;list-style:none}.exercise-item{margin-bottom:var(--space-2);border-left:.25rem solid var(--color-pink);border-radius:var(--radius-small);background:var(--color-panel-raised);overflow:hidden}.exercise-item summary{min-height:3.5rem;padding:var(--space-3);justify-content:space-between;align-items:center;gap:var(--space-3);cursor:pointer;list-style:none;transition:background-color .2s;display:flex}.exercise-item summary::-webkit-details-marker{display:none}.exercise-item summary:hover,.exercise-item details[open] summary{background:#333}.exercise-heading{align-items:center;gap:var(--space-2);min-width:0;display:inline-flex}.exercise-name{font-weight:700}.info-trigger{border:2px solid var(--color-cyan);width:1.75rem;height:1.75rem;color:var(--color-cyan);border-radius:50%;flex:0 0 1.75rem;justify-content:center;align-items:center;font-size:.9rem;font-style:italic;font-weight:900;display:inline-flex}details[open] .info-trigger{background:var(--color-cyan);color:var(--color-background);box-shadow:0 0 .65rem var(--color-cyan)}.rep-badge{border-radius:var(--radius-small);background:var(--color-cyan);color:var(--color-background);white-space:nowrap;flex:none;padding:.3rem .65rem;font-size:.88rem;font-weight:900;box-shadow:0 0 .5rem #00ffff80}.bro-translation{padding:var(--space-2) var(--space-3) var(--space-3);background:#181818;border-top:1px solid #444}.bro-translation p{margin:0}.macgyver-swap{padding-top:var(--space-2);color:var(--color-pink);border-top:1px dashed #555;font-size:.9rem;font-weight:700;margin-top:var(--space-2)!important}.content-panel{margin-block:var(--space-5);padding:var(--space-4);border:1px solid #555;border-left:.25rem solid var(--color-cyan);border-radius:var(--radius-large);background:#1a1a1a}.content-panel h2{color:var(--color-cyan);margin-top:0;font-size:1.4rem}.content-panel li+li{margin-top:var(--space-1)}#supp-stack{margin-block:var(--space-5);padding:var(--space-5) var(--space-3);border:2px solid var(--color-pink);border-radius:var(--radius-large);background:linear-gradient(145deg, var(--color-panel), var(--color-background));text-align:center;box-shadow:0 0 1.25rem #ff107a33}#supp-stack h2{color:var(--color-pink);text-shadow:0 0 .5rem var(--color-pink);margin-top:0}.supp-grid{gap:var(--space-2);margin-top:var(--space-4);padding:0;list-style:none;display:grid}.supp-grid li{display:flex}.supp-btn{width:100%;min-height:3rem;padding:var(--space-2) var(--space-3);border:2px solid var(--color-cyan);background:var(--color-panel-raised);color:var(--color-text);text-align:center;text-transform:uppercase;border-radius:999px;justify-content:center;align-items:center;font-weight:900;text-decoration:none;display:flex;box-shadow:0 0 .6rem #00ffff4d}a.supp-btn:hover{background:var(--color-cyan);color:var(--color-background);box-shadow:0 0 .9rem var(--color-cyan)}.deploy-title{margin:var(--space-5) 0 var(--space-4);color:var(--color-pink);text-align:center;text-shadow:0 0 .5rem var(--color-pink);font-size:clamp(1.25rem,5vw,1.7rem)}.deploy-grid{gap:var(--space-3);text-align:left;display:grid}.deploy-col{padding:var(--space-4);border:1px solid #444;border-top:.25rem solid var(--color-pink);border-radius:var(--radius-large);background:var(--color-panel)}.deploy-heading{margin:0 0 var(--space-3);color:var(--color-pink);text-shadow:0 0 .4rem var(--color-pink);font-size:clamp(1.05rem,4vw,1.3rem)}.deploy-icon{text-shadow:none}.deploy-list{color:var(--color-text);margin:0;padding-left:1.25rem}.deploy-list li+li{margin-top:var(--space-2)}footer{margin-bottom:var(--space-5);color:var(--color-muted);text-align:center;font-size:.82rem}.disclaimer-title{margin-bottom:var(--space-1);color:var(--color-danger);font-size:1rem}#gainz-calculator{margin-block:var(--space-5);padding:var(--space-5) var(--space-3);border:2px solid var(--color-cyan);border-radius:var(--radius-large);background:linear-gradient(160deg, #161616, var(--color-background));box-shadow:0 0 1.25rem #0ff3}#gainz-calculator>h2{color:var(--color-cyan);text-align:center;text-shadow:0 0 .5rem var(--color-cyan);margin-top:0}.gainz-intro{max-width:40rem;margin:0 auto var(--space-4);color:var(--color-muted);text-align:center}.gainz-form{gap:var(--space-3);grid-template-columns:1fr;display:grid}.gainz-field{gap:var(--space-1);flex-direction:column;display:flex}.gainz-field label,.gainz-fieldset legend{color:var(--color-pink);text-transform:uppercase;letter-spacing:.05em;font-size:.9rem;font-weight:700}.gainz-fieldset{border:0;min-width:0;margin:0;padding:0}.gainz-fieldset legend{margin-bottom:var(--space-1);padding:0}.gainz-height-group{gap:var(--space-2);display:flex}.gainz-height-group .gainz-input{flex:1;min-width:0}.gainz-input,.gainz-select{width:100%;min-height:3rem;padding:var(--space-2) var(--space-3);border-radius:var(--radius-small);color:var(--color-text);font-family:var(--font-display);background:#181818;border:2px solid #444;font-size:1rem;font-weight:700}.gainz-select{cursor:pointer}.gainz-input::placeholder{color:#6a6a6a;font-weight:400}.gainz-input:focus,.gainz-select:focus{border-color:var(--color-cyan);box-shadow:0 0 .6rem #00ffff73}.gainz-submit{min-height:3.25rem;margin-top:var(--space-2);padding:var(--space-2) var(--space-4);border:2px solid var(--color-cyan);border-radius:var(--radius-small);background:var(--color-cyan);color:var(--color-background);font-family:var(--font-display);text-transform:uppercase;letter-spacing:.05em;cursor:pointer;font-size:1.1rem;font-weight:900;transition:transform .15s,box-shadow .15s;box-shadow:0 0 .9rem #00ffff8c}.gainz-submit:hover{box-shadow:0 0 1.4rem var(--color-cyan);transform:translateY(-1px)}.gainz-submit:active{transform:translateY(0)}.gainz-results{margin-top:var(--space-5);padding:var(--space-4);border:2px solid var(--color-pink);border-radius:var(--radius-large);background:#161616;box-shadow:0 0 1.25rem #ff107a40}.gainz-results:focus-visible{outline:.2rem solid var(--color-cyan);outline-offset:.2rem}.gainz-results-title{margin:0 0 var(--space-3);color:var(--color-pink);text-align:center;text-shadow:0 0 .5rem var(--color-pink)}.gainz-ceiling-label{color:var(--color-muted);text-align:center;text-transform:uppercase;letter-spacing:.08em;margin:0;font-size:.85rem}.gainz-ceiling{margin:var(--space-1) 0 var(--space-4);color:var(--color-cyan);text-align:center;text-shadow:0 0 .75rem var(--color-cyan);font-size:clamp(2.5rem,12vw,4rem);font-weight:900;line-height:1}.gainz-ceiling-unit{margin-top:var(--space-1);color:var(--color-muted);letter-spacing:.05em;font-size:.9rem;font-weight:700;display:block}.gainz-macro-grid{gap:var(--space-2);grid-template-columns:1fr;display:grid}.gainz-macro{padding:var(--space-3);border:1px solid #444;border-top:.25rem solid var(--color-cyan);border-radius:var(--radius-small);background:var(--color-panel-raised);text-align:center}.gainz-macro-name{color:var(--color-cyan);text-transform:uppercase;letter-spacing:.05em;margin:0;font-size:1.2rem;font-weight:900}.gainz-macro-sub{margin:var(--space-1) 0 var(--space-2);color:var(--color-muted);text-transform:uppercase;letter-spacing:.05em;font-size:.8rem}.gainz-macro-value{color:var(--color-text);margin:0;font-size:clamp(1.6rem,7vw,2rem);font-weight:900}.gainz-macro-protein{border-top-color:var(--color-pink)}.gainz-macro-protein .gainz-macro-name{color:var(--color-pink)}.gainz-macro-fats{border-top-color:var(--color-pink)}.gainz-macro-fats .gainz-macro-name{color:var(--color-pink)}.gainz-fine-print{margin:var(--space-4) 0 0;color:var(--color-muted);text-align:center;font-size:.78rem}.gainz-error{margin-top:var(--space-3);padding:var(--space-3);border:1px solid var(--color-danger);border-radius:var(--radius-small);color:var(--color-danger);text-align:center;background:#ff68681a;font-weight:700}.gainz-noscript{margin-top:var(--space-3);color:var(--color-danger);text-align:center;font-weight:700}@media (width>=35rem){.gainz-macro-grid{grid-template-columns:repeat(3,minmax(0,1fr))}}@media (width<=35rem){.exercise-item summary{flex-direction:column;align-items:flex-start}.rep-badge{margin-left:0}}@media (width>=40rem){body,.day-card{padding:var(--space-4)}.supp-grid,.deploy-grid,.gainz-form{grid-template-columns:repeat(2,minmax(0,1fr))}.gainz-form .gainz-submit{grid-column:1/-1}}