:root{font-family:Inter,"Segoe UI",Arial,sans-serif}
:root{--bg:#080F1C;--panel:#111C2D;--panel2:#111C2D;--line:#24354D;--text:#F5F7FA;--muted:#AABBD1;--blue:#398BFF;--blue2:#1b66e5;--green:#35d39a;--red:#ff6674;--yellow:#f3bd57;--radius:18px;font-family:'DM Sans',sans-serif;color:var(--text);background:var(--bg)}*{box-sizing:border-box}body{margin:0;background:radial-gradient(ellipse at 75% -20%,#102548 0,transparent 42%),var(--bg);min-height:100vh}button,input,textarea{font:inherit}button{cursor:pointer;color:inherit}.app-shell{min-height:100vh}.sidebar{position:fixed;inset:0 auto 0 0;width:246px;padding:29px 17px;background:#0a111e;border-right:1px solid #182437;display:flex;flex-direction:column;z-index:5}.brand{display:flex;gap:11px;align-items:center;color:var(--text);font:700 15px Manrope;text-decoration:none;letter-spacing:.07em;margin:0 10px 50px}.brand b{color:var(--blue)}.brand-mark{display:grid;place-items:center;width:35px;height:35px;border-radius:11px;background:linear-gradient(145deg,#3997ff,#1957df);font:800 22px Manrope;color:white;box-shadow:0 5px 20px #1764f450}.side-label{font-size:10px;color:#596a81;font-weight:700;letter-spacing:.15em;padding:0 12px 12px}.side-nav{display:grid;gap:6px}.nav-item{height:47px;border:0;background:none;color:#8e9db1;text-align:left;border-radius:11px;padding:0 13px;font-weight:600;display:flex;gap:13px;align-items:center}.nav-item span{font-size:20px;width:22px;text-align:center}.nav-item:hover,.nav-item.active{background:#15243a;color:#f4f8ff}.nav-item.active{box-shadow:inset 3px 0 var(--blue)}.nav-item.active span{color:#54a1ff}.sidebar-bottom{margin-top:auto;border-top:1px solid #1a2738;padding:19px 10px 5px;font-size:9px;color:#63748a;letter-spacing:.09em;line-height:2.2}.sidebar-bottom small{font-size:11px;letter-spacing:0}.online-dot{display:inline-block;width:7px;height:7px;background:var(--green);border-radius:50%;margin-right:7px}.main-area{margin-left:246px;min-height:100vh}.topbar{height:73px;border-bottom:1px solid #182437;display:flex;align-items:center;justify-content:space-between;padding:0 clamp(22px,4vw,58px);background:#080d17cc;backdrop-filter:blur(12px);position:sticky;top:0;z-index:4}.breadcrumb{font:700 10px Manrope;letter-spacing:.11em;color:#78879c}.breadcrumb span{color:#3a4a60;padding:0 10px}.breadcrumb b{color:#e6edf6}.top-right{display:flex;align-items:center;gap:16px}.week-chip{font-size:9px;letter-spacing:.1em;font-weight:700;color:#b0bdcd;border:1px solid #26364b;border-radius:20px;padding:8px 11px}.week-chip .online-dot{width:6px;height:6px}.avatar{width:34px;height:34px;border-radius:50%;display:grid;place-items:center;background:#192b44;color:#77adff;font:700 10px Manrope}.menu-toggle{display:none;border:0;background:none;font-size:20px}.content{max-width:1310px;margin:0 auto;padding:37px clamp(22px,4vw,58px) 80px}.eyebrow{font:700 10px Manrope;letter-spacing:.16em;color:#68aaff;text-transform:uppercase}.page-title{font:800 clamp(27px,3vw,38px) Manrope;letter-spacing:-.04em;margin:9px 0 8px}.subtitle{color:var(--muted);font-size:14px;margin:0;line-height:1.6}.hero{position:relative;min-height:273px;overflow:hidden;border-radius:24px;background:linear-gradient(112deg,#12243e 0,#10213a 49%,#142c50 100%);padding:34px 38px;margin:25px 0 30px;border:1px solid #234064;display:flex;align-items:center}.hero:after{content:"";position:absolute;width:300px;height:300px;right:8%;top:-45px;border:1px solid #478bdf26;border-radius:50%;box-shadow:0 0 0 35px #478bdf0a,0 0 0 70px #478bdf08}.hero-copy{position:relative;z-index:1;max-width:580px}.hero h2{font:800 29px Manrope;line-height:1.2;margin:12px 0}.hero p{color:#a6b9d2;line-height:1.6;margin:0 0 21px;font-size:13px;max-width:450px}.primary,.secondary,.ghost,.danger{min-height:47px;padding:0 19px;border-radius:11px;font-weight:700;font-size:12px;border:1px solid transparent;transition:.15s}.primary{background:linear-gradient(135deg,#378fff,#2168e8);box-shadow:0 7px 19px #1b67e833}.primary:hover{filter:brightness(1.12);transform:translateY(-1px)}.secondary{background:#17263b;border-color:#2b405b;color:#dbe9fa}.ghost{background:transparent;border-color:#304057;color:#b7c5d6}.danger{background:#381c29;border-color:#67303e;color:#ff9aa3}.btn-icon{font-size:16px;margin-right:8px}.hero-metric{position:absolute;z-index:1;right:9%;top:50%;transform:translateY(-50%);text-align:center}.hero-metric strong{font:800 40px Manrope;display:block}.hero-metric span{font-size:10px;letter-spacing:.12em;color:#8ea6c4}.section-head{display:flex;align-items:end;justify-content:space-between;margin:29px 0 16px}.section-head h2{font:700 17px Manrope;margin:0 0 5px}.section-head p{font-size:11px;color:var(--muted);margin:0}.tiny-link{background:none;border:0;color:#66a6ff;font-size:11px;font-weight:700}.stats-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:13px;margin-bottom:30px}.stat-card,.training-card,.block-card,.exercise-card,.panel,.history-card{background:linear-gradient(145deg,#111a29,#0e1725);border:1px solid #202d3f;border-radius:var(--radius)}.stat-card{padding:17px 19px;display:flex;align-items:center;gap:13px}.stat-icon{width:38px;height:38px;border-radius:12px;background:#172a44;color:#61a5ff;display:grid;place-items:center;font-size:19px}.stat-card strong{font:700 17px Manrope;display:block}.stat-card small{font-size:10px;color:var(--muted)}.training-grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:14px}.training-card{padding:19px 20px;position:relative;overflow:hidden;min-height:150px}.training-card.available{border-color:#24446c;background:linear-gradient(145deg,#122039,#101827)}.training-card .card-tag{font-size:9px;letter-spacing:.12em;color:#68aaff;font-weight:700}.training-card h3{font:700 16px Manrope;margin:9px 0 6px}.training-card p{font-size:11px;color:#8493a8;margin:0}.training-foot{display:flex;justify-content:space-between;align-items:center;margin-top:18px;color:#8fa1b7;font-size:10px}.progress{height:5px;background:#1d2a3b;border-radius:5px;overflow:hidden;margin-top:13px}.progress span{height:100%;display:block;background:linear-gradient(90deg,#2570ed,#49a4ff);border-radius:5px}.locked{position:absolute;right:17px;top:17px;color:#607086;font-size:9px;border:1px solid #304057;border-radius:12px;padding:5px 8px}.notice{border:1px solid #53472b;background:#241f16;color:#d2bb82;border-radius:12px;padding:13px 15px;font-size:11px;line-height:1.5;display:flex;gap:10px;align-items:flex-start;margin-top:19px}.notice .symbol{color:var(--yellow);font-size:15px}.split{display:grid;grid-template-columns:1.2fr .8fr;gap:17px}.panel{padding:20px}.panel h3{font:700 14px Manrope;margin:0 0 16px}.workout-list{display:grid;gap:9px}.workout-row{display:flex;align-items:center;gap:12px;border:1px solid #202d3f;background:#111b2a;border-radius:12px;padding:12px;cursor:pointer}.workout-row:hover{border-color:#385a83}.row-num{width:30px;height:30px;border-radius:9px;background:#1a304c;display:grid;place-items:center;color:#76b1ff;font:700 10px Manrope}.workout-row strong{font-size:11px;display:block}.workout-row small{color:var(--muted);font-size:9px}.row-arrow{margin-left:auto;color:#8295ad}.pill{border:1px solid #304057;border-radius:30px;color:#b1c3d8;padding:6px 9px;font-size:9px;white-space:nowrap}.pill.green{color:var(--green);border-color:#225d4a;background:#11271f}.pill.blue{color:#83b8ff;border-color:#315786;background:#132640}.pill.red{color:#ff8994;border-color:#63353e;background:#28181f}.block-title{display:flex;justify-content:space-between;align-items:center;margin:27px 0 12px}.block-title h2{font:700 15px Manrope;margin:0}.block-title 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#2a4261;background:linear-gradient(135deg,#12213a,#111a28);border-radius:18px}.active-top{display:flex;justify-content:space-between;gap:12px}.active-top h2{font:700 20px Manrope;margin:6px 0}.active-top p{color:#92a2b7;font-size:11px;margin:0}.demo-visual{margin:17px 0;border-radius:15px;background:#0b1421;border:1px solid #203148;min-height:170px;display:flex;align-items:center;justify-content:center;overflow:hidden}.demo-visual svg{width:100%;height:170px}.step-labels{display:flex;justify-content:space-between;color:#71829a;font-size:9px;margin-top:-10px;margin-bottom:15px}.exercise-detail-btn{font-size:10px;color:#7fb6ff;background:none;border:0;padding:6px 0}.set-row{display:grid;grid-template-columns:1fr 105px 105px 120px;gap:9px;align-items:center;padding:12px 0;border-top:1px solid #23334a}.set-num{font-size:11px;font-weight:600}.set-num small{display:block;color:#8090a5;font-size:9px;margin-top:4px}.field{width:100%;background:#0b1420;border:1px solid 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.field{width:85px}.history-list{display:grid;gap:13px;margin-top:20px}.history-card{padding:17px 19px}.history-card header{display:flex;justify-content:space-between;align-items:center}.history-card h3{font:700 14px Manrope;margin:0 0 5px}.history-card small{color:var(--muted);font-size:10px}.history-meta{display:flex;gap:8px;flex-wrap:wrap;margin:12px 0}.history-meta span{font-size:9px;color:#9aabc0;background:#172234;border-radius:20px;padding:6px 9px}.history-card details{border-top:1px solid #202d3f;padding-top:10px;font-size:10px;color:#b6c3d2}.history-card summary{cursor:pointer;color:#82b5ff}.history-card textarea{margin-top:10px;min-height:50px;resize:vertical}.empty-state{text-align:center;padding:42px 20px;border:1px dashed #304057;border-radius:16px;color:var(--muted)}.empty-state strong{display:block;color:#d7e1ef;margin-bottom:7px}.detail-layout{display:grid;grid-template-columns:minmax(0,1.12fr) .88fr;gap:20px;margin-top:22px}.detail-art{background:#101b2b;border:1px solid #273a53;border-radius:19px;padding:16px}.detail-art svg{width:100%;height:auto;display:block}.art-caption{display:flex;justify-content:space-between;color:#8191a7;font-size:9px;padding:4px 6px}.detail-copy{display:grid;gap:13px;align-content:start}.info-card{padding:16px;border:1px solid #202d3f;background:#101827;border-radius:14px}.info-card h3{font:700 11px Manrope;color:#80b5ff;margin:0 0 10px}.info-card p,.info-card li{font-size:10px;color:#b0bdce;line-height:1.6;margin:0}.info-card ol,.info-card ul{padding-left:17px;margin:0}.prescription{display:grid;grid-template-columns:repeat(4,1fr);gap:7px}.prescription div{background:#182438;border-radius:9px;padding:9px;text-align:center}.prescription strong{display:block;font:700 12px Manrope}.prescription small{font-size:8px;color:#8495aa}.mobile-nav{display:none}.toast{position:fixed;bottom:25px;left:50%;transform:translate(-50%,20px);background:#1c2e46;border:1px solid #395b81;color:#eef5ff;border-radius:12px;padding:12px 17px;font-size:12px;opacity:0;transition:.2s;z-index:10;pointer-events:none}.toast.show{opacity:1;transform:translate(-50%,0)}
@media(max-width:1000px){.sidebar{width:215px}.main-area{margin-left:215px}.workout-layout{grid-template-columns:1fr}.side-panel{grid-template-columns:1fr 1fr}.hero-metric{right:6%}}
@media(max-width:720px){.sidebar{transform:translateX(-100%);transition:.2s;width:265px;box-shadow:20px 0 40px #0008}.sidebar.open{transform:translateX(0)}.main-area{margin-left:0}.topbar{height:61px;padding:0 17px}.menu-toggle{display:block}.breadcrumb{margin-right:auto;margin-left:11px;font-size:9px}.top-right{gap:8px}.week-chip{font-size:8px;padding:7px}.avatar{width:30px;height:30px}.content{padding:27px 16px 95px}.hero{min-height:280px;padding:25px 23px;align-items:flex-start}.hero h2{font-size:25px}.hero-metric{right:22px;top:auto;bottom:19px;transform:none}.hero-metric strong{font-size:23px}.hero-metric span{font-size:8px}.hero:after{right:-180px;top:-100px}.stats-grid{gap:8px}.stat-card{padding:12px 9px;gap:7px}.stat-icon{width:30px;height:30px;font-size:15px}.stat-card strong{font-size:14px}.stat-card small{font-size:8px}.training-grid{gap:9px}.training-card{padding:15px;min-height:147px}.training-card h3{font-size:13px}.training-card p{font-size:9px}.training-foot{font-size:8px}.section-head{margin-top:24px}.split{grid-template-columns:1fr}.exercise-grid{gap:8px}.exercise-card{padding:11px 9px;gap:8px}.exercise-mini{width:34px;height:34px;font-size:15px}.exercise-card h3{font-size:9px}.exercise-card p{font-size:8px}.workout-layout{gap:12px}.side-panel{grid-template-columns:1fr}.active-exercise{padding:14px}.active-top h2{font-size:16px}.set-row{grid-template-columns:1fr 73px 73px 90px;gap:5px}.field{padding:9px 6px;font-size:10px}.set-done{font-size:9px}.leg-grid{grid-template-columns:1fr}.detail-layout{grid-template-columns:1fr}.detail-art svg{max-height:260px}.mobile-nav{position:fixed;bottom:0;left:0;right:0;display:grid;grid-template-columns:repeat(4,1fr);padding:7px 7px calc(7px + env(safe-area-inset-bottom));background:#0a111eee;border-top:1px solid #1d2b3e;z-index:4;backdrop-filter:blur(15px)}.mobile-nav button{border:0;background:none;color:#8291a5;font-size:8px;display:grid;justify-items:center;gap:4px}.mobile-nav button span{font-size:19px}.mobile-nav button.active{color:#72afff}.toast{bottom:85px}}
@media(max-width:380px){.set-row{grid-template-columns:1fr 65px 65px 80px}.set-done{padding:0 4px}.week-chip{display:none}}

/* Treino A em uma única ficha vertical, com azul predominante e acentos laranja. */
:root{--orange:#F28C45;--orange-soft:#352317}
.workout-intro{display:grid;grid-template-columns:1fr auto;gap:18px;align-items:center;padding:19px 21px;margin:20px 0 25px;border:1px solid #2a405c;border-radius:16px;background:linear-gradient(120deg,#122039,#101827)}
.workout-intro h2{font:700 15px Manrope;margin:0 0 8px}.workout-intro p{font-size:10px;color:#a5b4c7;line-height:1.65;margin:0}.workout-intro .week-rules{display:flex;gap:7px;flex-wrap:wrap;margin-top:10px}.week-rules span{font-size:9px;padding:6px 8px;border:1px solid #2b415b;border-radius:20px;color:#b9cbe0;background:#111c2c}.week-rules span:last-child{color:#ffc18f;border-color:#704522;background:#2a1e15}.block-section{margin:29px 0}.block-title{border-left:3px solid var(--orange);padding:3px 0 3px 12px;margin-bottom:8px}.block-title h2{font-size:14px;letter-spacing:.01em}.block-title .row-num{background:var(--orange-soft);color:#ffb078}.superset-hint{margin:0 0 12px 16px;color:#96a7bc;font-size:10px}.superset-hint strong{color:#ffb078}.guide-exercise{display:grid;grid-template-columns:minmax(245px,35%) 1fr;overflow:hidden;border:1px solid #26374e;border-radius:17px;background:#101827;margin:10px 0;min-height:290px}.guide-art{min-height:100%;background:radial-gradient(ellipse at 50% 40%,#182b44,#0c1523 75%);display:flex;flex-direction:column;justify-content:center;padding:12px;border-right:1px solid #24354a}.guide-art svg{width:100%;height:auto;max-height:250px}.guide-art small{font-size:8px;color:#8292a7;text-align:center;letter-spacing:.08em;margin:5px}.guide-copy{padding:17px 19px}.guide-heading{display:flex;gap:10px;align-items:start;margin-bottom:12px}.exercise-code{flex:none;display:grid;place-items:center;width:34px;height:34px;border:1px solid #684323;color:#ffad70;background:#2a1d14;border-radius:10px;font:800 11px Manrope}.guide-heading h3{font:700 15px Manrope;margin:0 0 4px}.guide-heading p{font-size:9px;color:#95a6bb;margin:0}.guide-prescription{display:flex;gap:6px;flex-wrap:wrap;margin:0 0 13px}.guide-prescription span{font-size:9px;padding:6px 8px;border-radius:8px;background:#17253a;color:#b9cce4}.guide-prescription span:first-child{color:#ffc18f;background:#2b1e15}.guide-columns{display:grid;grid-template-columns:1fr 1fr;gap:14px}.guide-copy h4{font:700 9px Manrope;letter-spacing:.09em;color:#78aff6;margin:10px 0 5px}.guide-copy p,.guide-copy li{font-size:9px;line-height:1.55;color:#b2bfd0}.guide-copy p{margin:0}.guide-copy ol{padding-left:16px;margin:0}.guide-copy li{padding:0 0 3px}.guide-meta{display:flex;gap:15px;flex-wrap:wrap;border-top:1px solid #223248;margin-top:11px;padding-top:9px}.guide-meta span{font-size:9px;color:#9bacc0}.guide-meta b{color:#dce7f5}.superset-bridge{display:flex;align-items:center;gap:9px;margin:0 0 11px 17px;color:#8699b1;font-size:9px}.superset-bridge .arrow{color:var(--orange);font-size:14px}.superset-bridge b{color:#ffc18f}.leg-guide{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:11px;margin-top:15px}.leg-guide-card{display:grid;grid-template-columns:85px 1fr;gap:12px;align-items:center;padding:12px;background:#101827;border:1px solid #24354a;border-radius:14px}.leg-guide-card .leg-art{height:78px;border-radius:10px;background:#0b1420;display:grid;place-items:center;overflow:hidden}.leg-guide-card .leg-art svg{width:100%;height:100%}.leg-guide-card h3{font:700 11px Manrope;margin:0 0 5px}.leg-guide-card p{font-size:9px;line-height:1.5;color:#97a8bd;margin:0}.leg-guide-card label{display:flex;align-items:center;gap:6px;font-size:9px;color:#acbbcc;margin-top:7px}.leg-guide-card input{accent-color:#3185ff}.training-finish{display:flex;justify-content:space-between;align-items:center;gap:15px;margin:20px 0 5px;padding:15px 17px;border:1px solid #2b4059;border-radius:14px;background:#0e1827}.training-finish p{font-size:10px;color:#99a9bd;line-height:1.5;margin:0}.training-finish .primary{flex:none}.exercise-number{color:#ffae72}.training-title-chip{display:inline-flex;gap:7px;align-items:center;color:#ffc18f;font-size:9px;letter-spacing:.1em;border:1px solid #704522;background:#2a1e15;border-radius:20px;padding:7px 10px}
@media(max-width:780px){.guide-exercise{grid-template-columns:32% 1fr;min-height:0}.guide-art{padding:8px}.guide-copy{padding:13px}.guide-columns{grid-template-columns:1fr;gap:3px}.guide-copy h4{margin-top:8px}.guide-art svg{max-height:190px}.guide-heading h3{font-size:13px}.leg-guide-card{grid-template-columns:65px 1fr}}
@media(max-width:520px){.workout-intro{grid-template-columns:1fr;padding:15px}.workout-intro .primary{width:100%}.guide-exercise{grid-template-columns:1fr}.guide-art{border-right:0;border-bottom:1px solid #24354a;min-height:125px;max-height:155px;display:grid;grid-template-columns:110px 1fr;align-items:center;justify-items:center}.guide-art svg{height:115px;max-height:115px}.guide-art small{font-size:8px;text-align:left}.guide-copy{padding:13px 14px}.guide-columns{grid-template-columns:1fr 1fr;gap:10px}.guide-copy p,.guide-copy li{font-size:9px}.guide-heading h3{font-size:14px}.leg-guide{grid-template-columns:1fr}.leg-guide-card{grid-template-columns:80px 1fr}.training-finish{align-items:stretch;flex-direction:column}.training-finish .primary{width:100%}.block-title h2{font-size:12px}.superset-hint,.superset-bridge{font-size:8px}}
.hero .eyebrow,.training-card.available .card-tag{color:#ffae72}.block-title .row-num,.exercise-code{background:#2a1e15;color:#ffb078;border-color:#684323}.training-card.available{box-shadow:inset 0 2px #f28c4540}
.guide-art small a{color:inherit;text-decoration:underline;text-underline-offset:2px}.guide-art small a:hover{color:#ffb078}



/* Identidade oficial MY TRAINING e cards fotográficos do Treino A. */
:root{--bg:#080F1C;--panel:#111C2D;--panel2:#111C2D;--line:#24354D;--text:#F5F7FA;--muted:#AABBD1;--blue:#398BFF;--orange:#F28C45;--orange-soft:#352317}
body{background:radial-gradient(ellipse at 75% -20%,#102548 0,transparent 42%),var(--bg);color:var(--text)}
.sidebar{background:#0A1423;border-color:var(--line)}.topbar{background:#080F1Cdd;border-color:var(--line)}
.stat-card,.training-card,.block-card,.exercise-card,.panel,.history-card{background:#111C2D;border-color:var(--line)}
.training-card.available{background:linear-gradient(145deg,#14243b,#111C2D);border-color:#315783}
.workout-row,.info-card{background:#111C2D;border-color:var(--line)}
.row-num{background:#352317;color:var(--orange)}
.guide-exercise{grid-template-columns:minmax(0,36%) minmax(0,64%);background:#111C2D;border-color:var(--line);min-height:0}
.guide-art{min-height:0;padding:12px;background:#0b1422;border-right:1px solid var(--line);display:flex;align-items:center;justify-content:center;overflow:hidden}
.guide-art img{display:block;width:100%;height:auto;max-height:100%;aspect-ratio:368/242;object-fit:contain;border-radius:8px;background:#080F1C}
.guide-copy{min-width:0;padding:19px 21px}
.guide-heading h3{font-size:17px;line-height:1.35}.guide-heading p{font-size:12px;color:var(--muted)}
.guide-prescription span{font-size:11px;background:#18263a;color:#dce7f5}.guide-prescription span:first-child{color:var(--orange);background:#352317;font-weight:700}
.guide-columns{gap:16px}.guide-copy h4{font-size:10px;color:var(--blue);margin:11px 0 5px}.guide-copy p{font-size:12px;line-height:1.55;color:#d0d9e5}
.exercise-code{color:var(--orange);background:#352317;border-color:#704522}.exercise-number,.training-title-chip,.block-title .row-num{color:var(--orange)}
.superset-hint{font-size:11px;color:var(--muted)}.superset-hint strong,.superset-bridge b{color:var(--orange)}
.workout-intro{background:linear-gradient(120deg,#122039,#111C2D);border-color:var(--line)}
.week-rules span{color:#d4deeb;background:#111C2D;border-color:var(--line)}
.leg-guide-card{background:#111C2D;border-color:var(--line)}
@media(max-width:780px){.guide-exercise{grid-template-columns:minmax(0,34%) minmax(0,66%)}.guide-copy{padding:15px}.guide-columns{grid-template-columns:1fr 1fr;gap:12px}.guide-copy p{font-size:11px}.guide-art img{width:100%;height:auto;max-height:none;object-fit:contain}}
@media(max-width:600px){.guide-exercise{grid-template-columns:1fr}.guide-art{width:100%;padding:8px;border-right:0;border-bottom:1px solid var(--line);min-height:0;max-height:none;aspect-ratio:368/242}.guide-art img{width:100%;height:100%;max-height:none;aspect-ratio:auto;object-fit:contain}.guide-copy{padding:14px}.guide-columns{grid-template-columns:1fr 1fr;gap:12px}.guide-heading h3{font-size:16px}.guide-copy p{font-size:12px}.guide-copy h4{font-size:9px}.block-title{margin-top:24px}.superset-hint{line-height:1.5}}
@media(max-width:380px){.guide-columns{grid-template-columns:1fr}.guide-art{aspect-ratio:368/242}.guide-copy{padding:13px}}


/* Identidade esportiva MY TRAINING: fundo marinho e laranja de destaque. */
:root{--bg:#050D17;--panel:#101D2D;--panel2:#0A1523;--line:#29415B;--text:#FFFFFF;--muted:#C3CEDB;--blue:#398BFF;--orange:#FF8500;--orange-secondary:#F28C45;--orange-soft:#321D0C}
body{background:radial-gradient(ellipse at 78% -22%,#12263d 0,transparent 44%),var(--bg);color:var(--text)}
.sidebar{background:#0A1523;border-color:#29415B}.topbar{background:#050D17ed;border-color:#29415B}
.brand b,.eyebrow{color:#FF8500}.brand-mark{background:linear-gradient(145deg,#FF9B20,#FF8500);color:#111;box-shadow:0 5px 20px #ff85004d}
.nav-item.active{box-shadow:inset 3px 0 #FF8500}.nav-item.active span,.mobile-nav button.active,.mobile-nav button span{color:#FF8500}
.primary{background:linear-gradient(135deg,#FFA51F,#FF8500);color:#111;border-color:#ffbd54;box-shadow:0 7px 20px #ff850044}.primary:hover{filter:brightness(1.08)}
.secondary{background:#172638;border-color:#99550f;color:#ffd29a}.tiny-link{color:#FF9A1A}
.stat-card,.training-card,.block-card,.exercise-card,.panel,.history-card{background:#101D2D;border-color:#29415B}
.training-card.available{background:linear-gradient(145deg,#142238,#101D2D);border-color:#FF8500;box-shadow:inset 0 2px #FF8500}
.training-card .card-tag,.training-card.available .card-tag{color:#FF9B20}.stat-icon{background:#33200e;color:#FF8500}.progress span{background:linear-gradient(90deg,#F28C45,#FF8500)}
.notice{border-color:#99550f;background:#241a10;color:#f6d5a9}.notice .symbol{color:#FF8500}
.row-num,.block-number{color:#FF8500;background:#321D0C}.block-title{border-left-color:#FF8500}.block-title .row-num{color:#FF8500;background:#321D0C}
.workout-intro{background:linear-gradient(120deg,#0A1523,#101D2D);border-color:#29415B}.workout-intro h2{color:#FF9B20}.workout-intro p{color:#C3CEDB}.week-rules span:last-child{color:#ffd29a;border-color:#99550f;background:#241a10}
.online-dot{background:#FF8500}.training-title-chip{color:#ffad45;border-color:#99550f;background:#241a10}
.workout-row,.info-card,.leg-guide-card{background:#101D2D;border-color:#29415B}.sequence-item i{background:#33200e;color:#FF9B20}.leg-guide-card input{accent-color:#FF8500}
/* As fichas completas permanecem integrais e sem texto HTML duplicado. */
.block-section{margin:34px 0 42px}.block-title{display:flex;align-items:center;justify-content:flex-start;gap:12px;margin:0 0 10px;padding:7px 0 7px 13px;border-left:4px solid #FF8500}
.block-title h2{font-size:clamp(15px,1.5vw,19px);color:#fff;letter-spacing:.03em}.block-number{display:grid;place-items:center;flex:none;width:36px;height:36px;border:1px solid #a75b0a;border-radius:10px;color:#FF9B20;background:#321D0C;font:800 14px Manrope}.block-subtitle{margin-left:auto;color:#C3CEDB;font-size:10px;letter-spacing:.08em}
.superset-hint{margin:0 0 14px 17px;color:#C3CEDB;font-size:12px;line-height:1.5}.superset-hint strong{color:#FF9B20}
.superset-pair{display:grid;grid-template-columns:minmax(0,1fr) 42px minmax(0,1fr);align-items:center;gap:12px;width:100%;max-width:1180px;margin:0 auto}
.exercise-infographic{min-width:0;margin:0;border:1px solid #29415B;border-radius:15px;overflow:hidden;background:#050D17;box-shadow:0 12px 32px #0005}
.exercise-infographic img{display:block;width:100%;height:auto;object-fit:contain;background:#050D17}
.superset-transition{display:grid;justify-items:center;gap:6px;color:#FF8500;font:800 12px Manrope;text-align:center}.transition-desktop{writing-mode:vertical-rl;text-orientation:mixed}.transition-mobile{display:none}
.round-rest{margin:15px 0 0;text-align:center;color:#C3CEDB;font-size:11px}.round-rest strong{color:#FF9B20}
.adaptation-note{grid-template-columns:1fr auto;margin-top:18px;margin-bottom:24px;border-left:4px solid #FF8500}.adaptation-note h2{color:#FF9B20}.adaptation-note .primary{white-space:nowrap}
.active-rest-section .block-title{border-left-color:#F28C45}.active-rest-section .block-number{color:#F28C45;border-color:#99550f}
@media(max-width:1100px){.superset-pair{grid-template-columns:minmax(0,1fr);gap:10px;max-width:700px}.superset-transition{min-height:32px}.transition-desktop{display:none}.transition-mobile{display:inline;color:#FF8500}}
@media(max-width:760px){.superset-pair{grid-template-columns:minmax(0,1fr);gap:10px;max-width:580px}.superset-transition{min-height:32px}.transition-desktop{display:none}.transition-mobile{display:inline;color:#FF8500}.exercise-infographic{width:100%;border-radius:12px}.superset-hint{margin-left:8px}.round-rest{line-height:1.5}.adaptation-note{grid-template-columns:1fr}.adaptation-note .primary{width:100%}.block-title{flex-wrap:wrap}.block-subtitle{margin-left:auto}}
@media(max-width:520px){.content{padding-left:12px;padding-right:12px}.block-section{margin:27px 0 36px}.superset-pair{gap:8px}.superset-hint{font-size:11px}.exercise-infographic{border-radius:10px}.block-number{width:32px;height:32px}.block-title h2{font-size:14px}.block-subtitle{font-size:8px}.adaptation-note{padding:14px}.mobile-nav{background:#0A1523f2;border-top-color:#29415B}}


/* Treino B1: mesmas fichas integrais do Treino A e três descansos ativos textuais. */
.exercise-image-grid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:14px;width:100%;max-width:1180px;margin:0 auto}
.b-training-block>.exercise-image-grid{margin-bottom:18px}.b-training-block>.superset-hint{max-width:1180px;margin-left:auto;margin-right:auto}
.b-active-rest{display:flex;align-items:center;gap:10px;flex-wrap:wrap;max-width:1180px;margin:18px auto 0;padding:13px 16px;border:1px solid #99550f;border-left:4px solid #FF8500;border-radius:12px;background:#17160f;color:#C3CEDB;font-size:12px;line-height:1.5}
.b-active-rest .b-active-tag{color:#FF9B20;font:800 10px Manrope;letter-spacing:.1em}.b-active-rest strong{color:#fff;font:800 12px Manrope}
.arms-block{margin-top:40px}.antagonist-pair{max-width:1180px;margin:24px auto 32px}.antagonist-pair>h3{display:flex;align-items:center;gap:11px;margin:0 0 12px;color:#fff;font:800 14px Manrope;letter-spacing:.07em}.antagonist-pair>h3 span{color:#FF9B20;font-size:11px}.antagonist-pair .round-rest{margin-top:11px}
.nav-item[data-view="treino-b"] span{display:grid;place-items:center;width:22px;height:22px;border:1px solid #99550f;border-radius:7px;color:#FF9B20;font:800 10px Manrope}
.training-card[data-view="treino-b"]{cursor:pointer}.training-card[data-view="treino-b"]:hover{border-color:#FF8500;transform:translateY(-1px);transition:transform .15s,border-color .15s}
@media(max-width:1100px){.exercise-image-grid{grid-template-columns:minmax(0,1fr);max-width:700px}.b-active-rest,.antagonist-pair{max-width:700px}}
@media(max-width:720px){.mobile-nav{grid-template-columns:repeat(5,minmax(0,1fr))}.mobile-nav button{font-size:7px;white-space:nowrap}.mobile-nav button span{font-size:17px}.b-active-rest{gap:7px;padding:12px}.antagonist-pair{margin-top:20px}}
@media(max-width:420px){.mobile-nav{padding-left:3px;padding-right:3px}.mobile-nav button{font-size:6.5px}.block-subtitle{display:none}}