/* ===== Training Dashboard ===== */
.dashboard-page {
  background: var(--bg);
}

.dashboard-page .header {
  position: sticky;
}

.dashboard {
  display: grid;
  grid-template-columns: 240px 1fr 280px;
  min-height: calc(100vh - 72px);
  max-width: 1600px;
  margin: 0 auto;
}

/* Sidebar */
.dashboard-sidebar {
  border-right: 1px solid var(--border);
  padding: 32px 20px;
  background: var(--bg);
}

.sidebar-title {
  font-family: var(--font-display);
  font-size: 1.1rem;
  letter-spacing: 0.12em;
  color: var(--accent);
  margin-bottom: 4px;
}

.sidebar-sub {
  font-size: 0.72rem;
  color: var(--text-muted);
  letter-spacing: 0.08em;
  text-transform: uppercase;
  margin-bottom: 28px;
}

.week-nav {
  list-style: none;
  display: flex;
  flex-direction: column;
  gap: 4px;
}

.week-nav button {
  width: 100%;
  display: flex;
  align-items: center;
  gap: 12px;
  padding: 10px 14px;
  background: none;
  border: none;
  border-radius: var(--radius);
  color: var(--text-muted);
  font-family: var(--font-body);
  font-size: 0.85rem;
  cursor: pointer;
  text-align: left;
  transition: background 0.2s, color 0.2s;
}

.week-nav button::before {
  content: '';
  width: 8px;
  height: 8px;
  border-radius: 50%;
  border: 1.5px solid var(--border);
  flex-shrink: 0;
}

.week-nav button:hover {
  background: var(--bg-elevated);
  color: var(--text);
}

.week-nav button.active {
  background: var(--bg-elevated);
  color: var(--text);
}

.week-nav button.active::before {
  background: var(--accent);
  border-color: var(--accent);
}

.sidebar-motivation {
  margin-top: 40px;
  padding: 20px;
  background: var(--bg-card);
  border: 1px solid var(--border);
  border-radius: var(--radius);
}

.sidebar-motivation svg {
  width: 28px;
  height: 28px;
  color: var(--accent);
  margin-bottom: 12px;
}

.sidebar-motivation p {
  font-size: 0.78rem;
  color: var(--text-muted);
  line-height: 1.5;
}

.sidebar-motivation strong {
  display: block;
  color: var(--text);
  font-size: 0.72rem;
  letter-spacing: 0.06em;
  text-transform: uppercase;
  margin-bottom: 6px;
}

/* Main */
.dashboard-main {
  padding: 0;
  min-width: 0;
}

.week-hero {
  position: relative;
  height: 220px;
  overflow: hidden;
  border-bottom: 1px solid var(--border);
}

.week-hero-bg {
  position: absolute;
  inset: 0;
  background: url('https://images.unsplash.com/photo-1571019614242-c5c5dee9f50b?w=1200&q=80') center/cover;
  filter: grayscale(40%);
}

.week-hero-overlay {
  position: absolute;
  inset: 0;
  background: linear-gradient(90deg, rgba(10,10,10,0.92) 0%, rgba(10,10,10,0.5) 100%);
}

.week-hero-content {
  position: relative;
  z-index: 1;
  padding: 40px 32px;
  height: 100%;
  display: flex;
  flex-direction: column;
  justify-content: center;
}

.week-hero-content .section-label {
  margin-bottom: 8px;
}

.week-hero-content h1 {
  font-family: var(--font-display);
  font-size: clamp(2rem, 4vw, 3rem);
  letter-spacing: 0.04em;
  margin-bottom: 8px;
}

.week-hero-content p {
  color: var(--text-muted);
  font-size: 0.9rem;
  max-width: 520px;
}

/* Tabs */
.dashboard-tabs {
  display: flex;
  gap: 0;
  border-bottom: 1px solid var(--border);
  padding: 0 32px;
  overflow-x: auto;
}

.dashboard-tab {
  display: flex;
  align-items: center;
  gap: 8px;
  padding: 16px 20px;
  background: none;
  border: none;
  border-bottom: 2px solid transparent;
  color: var(--text-muted);
  font-family: var(--font-body);
  font-size: 0.75rem;
  font-weight: 600;
  letter-spacing: 0.08em;
  text-transform: uppercase;
  cursor: pointer;
  white-space: nowrap;
  transition: color 0.2s, border-color 0.2s;
}

.dashboard-tab svg {
  width: 16px;
  height: 16px;
}

.dashboard-tab:hover {
  color: var(--text);
}

.dashboard-tab.active {
  color: var(--accent);
  border-bottom-color: var(--accent);
}

/* Day pills */
.day-pills {
  display: flex;
  gap: 8px;
  padding: 20px 32px;
  flex-wrap: wrap;
}

.day-pill {
  width: 44px;
  height: 44px;
  display: flex;
  align-items: center;
  justify-content: center;
  background: var(--bg-card);
  border: 1.5px solid var(--border);
  border-radius: 50%;
  color: var(--text-muted);
  font-size: 0.72rem;
  font-weight: 600;
  letter-spacing: 0.04em;
  cursor: pointer;
  transition: all 0.2s;
}

.day-pill:hover {
  border-color: var(--accent);
  color: var(--text);
}

.day-pill.active {
  border-color: var(--accent);
  color: var(--accent);
  background: rgba(196, 160, 96, 0.08);
}

/* Tab panels */
.tab-panel {
  display: none;
  padding: 0 32px 40px;
}

.tab-panel.active {
  display: block;
}

.panel-header {
  display: flex;
  align-items: center;
  justify-content: space-between;
  flex-wrap: wrap;
  gap: 12px;
  margin-bottom: 24px;
}

.panel-header h2 {
  font-family: var(--font-display);
  font-size: 1.5rem;
  letter-spacing: 0.04em;
}

.panel-meta {
  display: flex;
  gap: 16px;
  font-size: 0.8rem;
  color: var(--text-muted);
}

.panel-meta span {
  display: flex;
  align-items: center;
  gap: 6px;
}

/* Training layout */
.workout-grid {
  display: grid;
  grid-template-columns: 1fr 1.4fr 1fr;
  gap: 20px;
}

.workout-col {
  background: var(--bg-card);
  border: 1px solid var(--border);
  border-radius: 12px;
  padding: 24px;
}

.workout-col h3 {
  font-family: var(--font-display);
  font-size: 1rem;
  letter-spacing: 0.1em;
  color: var(--accent);
  margin-bottom: 20px;
  padding-bottom: 12px;
  border-bottom: 1px solid var(--border);
}

.workout-item {
  display: flex;
  align-items: center;
  gap: 12px;
  padding: 10px 0;
  border-bottom: 1px solid var(--border);
  font-size: 0.85rem;
}

.workout-item:last-child {
  border-bottom: none;
}

.workout-num {
  font-family: var(--font-display);
  font-size: 1.1rem;
  color: var(--accent);
  width: 28px;
  flex-shrink: 0;
}

.workout-thumb {
  width: 48px;
  height: 48px;
  border-radius: 6px;
  background: var(--bg-elevated);
  flex-shrink: 0;
  display: flex;
  align-items: center;
  justify-content: center;
  color: var(--text-muted);
  font-size: 0.65rem;
}

.workout-info {
  flex: 1;
}

.workout-info strong {
  display: block;
  font-size: 0.85rem;
}

.workout-info span {
  font-size: 0.75rem;
  color: var(--text-muted);
}

.workout-tip {
  margin-top: 16px;
  padding: 14px;
  background: rgba(196, 160, 96, 0.08);
  border: 1px solid rgba(196, 160, 96, 0.2);
  border-radius: var(--radius);
  font-size: 0.78rem;
  color: var(--text-muted);
}

.workout-tip strong {
  color: var(--accent);
  display: block;
  margin-bottom: 4px;
  font-size: 0.72rem;
  letter-spacing: 0.06em;
}

/* Exercise cards (Week 1 plan) */
.exercise-list {
  display: flex;
  flex-direction: column;
  gap: 14px;
}

.exercise-card {
  display: flex;
  gap: 16px;
  background: var(--bg-card);
  border: 1px solid var(--border);
  border-radius: 12px;
  padding: 18px;
}

.exercise-card-left {
  display: flex;
  flex-direction: column;
  align-items: center;
  gap: 10px;
  flex-shrink: 0;
}

.exercise-card-body {
  flex: 1;
  min-width: 0;
}

.exercise-card-top {
  display: flex;
  justify-content: space-between;
  align-items: flex-start;
  gap: 12px;
  margin-bottom: 8px;
}

.exercise-role {
  display: block;
  font-size: 0.7rem;
  letter-spacing: 0.08em;
  text-transform: uppercase;
  color: var(--accent);
  margin-bottom: 4px;
}

.exercise-card-body h4 {
  font-family: var(--font-display);
  font-size: 1.25rem;
  letter-spacing: 0.03em;
  line-height: 1.2;
}

.exercise-reps {
  flex-shrink: 0;
  font-size: 0.78rem;
  font-weight: 600;
  color: var(--accent);
  background: rgba(196, 160, 96, 0.1);
  border: 1px solid rgba(196, 160, 96, 0.25);
  padding: 6px 10px;
  border-radius: 6px;
  white-space: nowrap;
}

.exercise-focus {
  font-size: 0.85rem;
  color: var(--text);
  margin-bottom: 6px;
}

.exercise-how {
  font-size: 0.85rem;
  color: var(--text-muted);
  line-height: 1.5;
}

.session-card {
  background: var(--bg-card);
  border: 1px solid var(--border);
  border-radius: 12px;
  padding: 32px;
  max-width: 640px;
}

.session-card-badge {
  display: inline-block;
  font-size: 0.7rem;
  font-weight: 600;
  letter-spacing: 0.1em;
  text-transform: uppercase;
  color: var(--accent);
  border: 1px solid rgba(196, 160, 96, 0.35);
  padding: 4px 10px;
  border-radius: 4px;
  margin-bottom: 16px;
}

.session-card h3 {
  font-family: var(--font-display);
  font-size: 1.75rem;
  letter-spacing: 0.04em;
  margin-bottom: 12px;
}

.session-desc {
  color: var(--text-muted);
  font-size: 1rem;
  line-height: 1.6;
  margin-bottom: 20px;
}

@media (max-width: 900px) {
  .exercise-card {
    flex-direction: column;
  }
  .exercise-card-left {
    flex-direction: row;
  }
}

/* Nutrition tables */
.nutrition-note {
  font-size: 0.82rem;
  color: var(--text-muted);
  margin-bottom: 24px;
  padding: 14px 18px;
  background: var(--bg-card);
  border: 1px solid var(--border);
  border-radius: var(--radius);
  line-height: 1.5;
}

.data-table-wrap {
  overflow-x: auto;
  margin-bottom: 32px;
}

.data-table {
  width: 100%;
  border-collapse: collapse;
  font-size: 0.85rem;
}

.data-table th {
  text-align: left;
  padding: 12px 16px;
  background: var(--bg-elevated);
  color: var(--accent);
  font-size: 0.72rem;
  font-weight: 600;
  letter-spacing: 0.08em;
  text-transform: uppercase;
  border-bottom: 1px solid var(--border);
  white-space: nowrap;
}

.data-table td {
  padding: 14px 16px;
  border-bottom: 1px solid var(--border);
  color: var(--text);
  vertical-align: top;
  line-height: 1.5;
}

.data-table tr:hover td {
  background: rgba(255,255,255,0.02);
}

.data-table .meal-name {
  font-weight: 600;
  color: var(--text);
}

.data-table .macros {
  font-size: 0.78rem;
  color: var(--text-muted);
  white-space: nowrap;
}

.data-table .day-num {
  font-family: var(--font-display);
  font-size: 1.1rem;
  color: var(--accent);
}

.data-table .totals {
  font-size: 0.78rem;
  color: var(--accent);
  font-weight: 600;
}

.meal-cards {
  display: grid;
  gap: 16px;
}

.meal-card {
  background: var(--bg-card);
  border: 1px solid var(--border);
  border-radius: 12px;
  overflow: hidden;
}

.meal-card-header {
  display: flex;
  align-items: center;
  justify-content: space-between;
  padding: 16px 20px;
  background: var(--bg-elevated);
  border-bottom: 1px solid var(--border);
}

.meal-card-header h4 {
  font-family: var(--font-display);
  font-size: 1.1rem;
  letter-spacing: 0.06em;
}

.meal-card-header .macros-badge {
  font-size: 0.75rem;
  color: var(--accent);
  font-weight: 600;
}

.meal-card-body {
  padding: 20px;
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 20px;
}

.meal-card-body h5 {
  font-size: 0.72rem;
  letter-spacing: 0.08em;
  text-transform: uppercase;
  color: var(--accent);
  margin-bottom: 8px;
}

.meal-card-body p {
  font-size: 0.85rem;
  color: var(--text-muted);
  line-height: 1.6;
}

.meal-card-macros {
  padding: 12px 20px;
  border-top: 1px solid var(--border);
  display: flex;
  gap: 20px;
  font-size: 0.78rem;
  color: var(--text-muted);
}

.meal-card-macros span {
  color: var(--accent);
  font-weight: 600;
}

/* Right widgets */
.dashboard-widgets {
  border-left: 1px solid var(--border);
  padding: 32px 20px;
  display: flex;
  flex-direction: column;
  gap: 20px;
}

.widget {
  background: var(--bg-card);
  border: 1px solid var(--border);
  border-radius: 12px;
  padding: 20px;
}

.widget h4 {
  font-family: var(--font-display);
  font-size: 0.9rem;
  letter-spacing: 0.08em;
  margin-bottom: 14px;
}

.widget-progress-bar {
  height: 6px;
  background: var(--border);
  border-radius: 3px;
  overflow: hidden;
  margin-bottom: 8px;
}

.widget-progress-fill {
  height: 100%;
  background: var(--accent);
  border-radius: 3px;
}

.widget-progress-text {
  font-size: 0.78rem;
  color: var(--text-muted);
}

.widget p {
  font-size: 0.82rem;
  color: var(--text-muted);
  line-height: 1.5;
}

.widget-equipment {
  font-size: 0.85rem;
  font-weight: 600;
}

/* Responsive */
@media (max-width: 1200px) {
  .dashboard {
    grid-template-columns: 200px 1fr;
  }
  .dashboard-widgets {
    display: none;
  }
}

@media (max-width: 900px) {
  .dashboard {
    grid-template-columns: 1fr;
  }
  .dashboard-sidebar {
    border-right: none;
    border-bottom: 1px solid var(--border);
    padding: 20px;
  }
  .week-nav {
    flex-direction: row;
    flex-wrap: wrap;
  }
  .sidebar-motivation {
    display: none;
  }
  .workout-grid {
    grid-template-columns: 1fr;
  }
  .meal-card-body {
    grid-template-columns: 1fr;
  }
  .dashboard-tabs,
  .day-pills,
  .tab-panel {
    padding-left: 20px;
    padding-right: 20px;
  }
  .week-hero-content {
    padding: 32px 20px;
  }
}

@media (max-width: 768px) {
  .dashboard-page .nav-links,
  .dashboard-page .nav-youtube {
    display: none;
  }
  .dashboard-page .nav-toggle {
    display: flex;
  }
}