h1 {
            color: #e74c3c;
            text-align: center;
            text-transform: uppercase;
            font-size: 28px;
        }
        p {
            font-size: 18px;
            margin-bottom: 20px;
            text-align: justify;
        }
        .highlight {
            font-weight: bold;
            color: #2c3e50;
        }
        .quote {
            font-style: italic;
            color: #7f8c8d;
            border-left: 4px solid #e74c3c;
            padding-left: 15px;
            margin: 20px 0;
        }
.container {
      background: white;
      padding: 30px;
      border-radius: 12px;
      box-shadow: 0 6px 18px rgba(0, 0, 0, 0.1);
      margin-top: 20px;
    }

    /* Выделенные блоки */
    .highlight {
      background-color: #fff8e1;
      border-left: 5px solid #ffc107;
      padding: 15px 20px;
      margin: 20px 0;
      font-style: italic;
      color: #e65100;
    }

    .tip {
      background-color: #e3f2fd;
      border-left: 5px solid #2196f3;
      padding: 15px;
      margin: 20px 0;
      border-radius: 0 8px 8px 0;
    }

    .warning {
      background-color: #ffebee;
      border-left: 5px solid #f44336;
      padding: 15px;
      margin: 20px 0;
      font-style: italic;
    }

    /* Нумерованный список с иконками */
    ol {
      margin: 20px 0;
      padding-left: 20px;
    }

    li {
      margin-bottom: 18px;
      position: relative;
      padding-left: 10px;
    }

    li::before {
      content: "
";
      position: absolute;
      left: -28px;
      top: 0;
      font-size: 1.2em;
    }

    /* Цитата */
    blockquote {
      font-style: italic;
      color: #555;
      border-left: 4px solid #d63031;
      padding: 10px 20px;
      background-color: #f1f1f1;
      margin: 20px 0;
    }

    /* Финал — мощный вывод */
    .final {
      text-align: center;
      font-weight: bold;
      font-size: 1.3em;
      margin: 30px 0;
      color: #c0392b;
      text-transform: uppercase;
      letter-spacing: 1.5px;
    }

    /* Адаптация под мобильные */
    @media (max-width: 768px) {
      body {
        padding: 10px;
      }
      h1 {
        font-size: 2em;
      }
      .container {
        padding: 20px;
      }
      p, li {
        font-size: 1em;
      }
    }
/* Файл: weeks_1-4_focus.css */
/* Стили для программы "THE FOCUS" (недели 1-4) */

/* Общие стили для всех недель */
.week {
  font-family: Arial, sans-serif;
  line-height: 1.6;
  color: #333;
  max-width: 800px;
  margin: 0 auto;
  padding: 20px;
}

.week h3 {
  color: #2c3e50;
  border-bottom: 2px solid #e74c3c;
  padding-bottom: 5px;
  margin-top: 25px;
}

/* Стили для недели 1 */
.week-1 {
  background-color: #f8f9fa;
}
.week-1 h3 {
  border-color: #3498db;
}

/* Стили для недели 2 */
.week-2 {
  background-color: #eaf2f8;
}
.week-2 h3 {
  border-color: #2ecc71;
}

/* Стили для недели 3 */
.week-3 {
  background-color: #f5eef8;
}
.week-3 h3 {
  border-color: #9b59b6;
}

/* Стили для недели 4 */
.week-4 {
  background-color: #e8f8f5;
}
.week-4 h3 {
  border-color: #f39c12;
}

/* Стили для сносок */
.footnote {
  font-size: 0.8em;
  color: #7f8c8d;
  border-left: 3px solid #bdc3c7;
  padding-left: 10px;
  margin: 15px 0;
}

/* Адаптивность */
@media (max-width: 600px) {
  .week {
    padding: 15px;
    font-size: 14px;
  }
}
/* Файл: workout_program.css */
/* Стили для программы тренировок */

.workout-table {
  width: 70%;
  border-collapse: collapse;
  margin: 20px auto;
  font-family: 'Arial', sans-serif;
  box-shadow: 0 2px 10px rgba(0,0,0,0.1);
}

.workout-table th {
  background-color: #2c3e50;
  color: white;
  padding: 12px 15px;
  text-align: left;
  text-transform: uppercase;
  font-size: 14px;
}

.workout-table td {
  padding: 12px 15px;
  border-bottom: 1px solid #e0e0e0;
}

.workout-table tr:nth-child(even) {
  background-color: #f8f9fa;
}

.workout-table tr:hover {
  background-color: #eaf2f8;
}

/* Стили для групп мышц */
.muscle-group {
  font-weight: bold;
  background-color: #e74c3c !important;
  color: white;
  font-size: 16px;
}

/* Стили для упражнений */
.exercise-name {
  font-weight: 600;
  color: #2c3e50;
}

.sets-reps {
  text-align: center;
  color: #3498db;
  font-weight: bold;
}

.rest-time {
  text-align: center;
  color: #27ae60;
}

/* Адаптивные стили */
@media (max-width: 768px) {
  .workout-table {
    font-size: 14px;
  }
  .workout-table th, 
  .workout-table td {
    padding: 8px 10px;
  }
}
.workout-table caption {
  background-color: #44596e;
font-size: 24px;
 font-weight: bold;
  color: white;
  padding: 12px;
  border-right: 1px solid #34495e;
  position: relative;
}
.duration-table caption {
  background-color: #44596e;
font-size: 24px;
 font-weight: bold;
  color: white;
  padding: 12px;
  border-right: 1px solid #34495e;
  position: relative;
}

 .duration-table {
    width: 70%;
    border-collapse: collapse;
    margin-bottom: 30px;
    background-color: #f8f9fa;
margin: auto;
  }
  
  .duration-table th {
    background-color: #34495e;
    color: white;
    padding: 12px 15px;
    text-align: left;
  }
  
  .duration-table td {
    padding: 12px 15px;
    border-bottom: 1px solid #e0e0e0;
  }
  
  .note {
    font-style: italic;
    color: #7f8c8d;
    margin: 20px 0;
    padding: 10px;
    background-color: #f5f5f5;
    border-left: 3px solid #bdc3c7;
  }
.footnote {
  font-size: 0.95em;
  color: #555;
  margin: 30px auto;
  padding: 20px;
  max-width: 1000px;
  border: 1px dashed #ccc;
  border-radius: 10px;
  background-color: #f9f9f9;
  font-family: 'Georgia', serif;
  line-height: 1.7;
}

.footnote-title {
  font-size: 1.3em;
  color: #c0392b;
  font-style: italic;
  margin-bottom: 10px;
  text-align: center;
}

.footnote-text {
  text-align: center;
  font-style: italic;
  margin-bottom: 20px;
  color: #333;
}

.science-block {
  background-color: #f1f8ff;
  border-left: 4px solid #3498db;
  padding: 15px;
  margin: 15px 0;
  border-radius: 0 8px 8px 0;
}

.science-block ul {
  margin: 10px 0 0 20px;
}
.tip-box {
  margin: 30px auto;
  padding: 22px;
  max-width: 1000px;
  background-color: #f0f7f0;
  border: 1px solid #d4edda;
  border-radius: 12px;
  font-family: 'Segoe UI', sans-serif;
  line-height: 1.7;
  color: #2f4f4f;
  box-shadow: 0 3px 10px rgba(0, 0, 0, 0.05);
}

.tip-title {
  font-size: 1.2em;
  color: #27ae60;
  margin-bottom: 10px;
  text-align: center;
}

.tip-text {
  text-align: center;
  font-weight: 600;
  font-size: 1.1em;
  color: #2c3e50;
  margin-bottom: 15px;
}

.tip-list {
  margin: 15px 0;
  padding-left: 20px;
}

.tip-list li {
  margin-bottom: 10px;
}

.reason-box {
  background-color: #e8f5e8;
  border-left: 4px solid #27ae60;
  padding: 15px;
  margin: 18px 0;
  border-radius: 0 8px 8px 0;
  font-size: 0.98em;
}

.final-tip {
  text-align: center;
  font-weight: bold;
  color: #27ae60;
  font-size: 1.05em;
  margin-top: 10px;
}

.hypertrophy-tip {
  margin: 35px auto;
  padding: 25px;
  max-width: 1000px;
  background: #fffaf4;
  border: 1px solid #ffdab3;
  border-radius: 14px;
  font-family: 'Segoe UI', sans-serif;
  color: #333;
  line-height: 1.8;
  box-shadow: 0 4px 12px rgba(0, 0, 0, 0.08);
}

.tip-heading {
  text-align: center;
  font-size: 1.3em;
  color: #d35400;
  margin-bottom: 15px;
  font-weight: 600;
}

.impact-text {
  text-align: center;
  font-size: 1.1em;
  color: #e67e22;
  font-weight: 500;
  margin: 20px 0;
}

.impact-text p {
  margin: 8px 0;
  font-style: italic;
}

.explanation {
  background-color: #fff0e6;
  padding: 16px;
  border-radius: 10px;
  border-left: 5px solid #e67e22;
  font-size: 0.98em;
}

.explanation ul {
  margin: 10px 0 10px 20px;
}

.final-quote {
  text-align: center;
  font-style: italic;
  font-weight: bold;
  color: #c0392b;
  margin: 20px 0 0;
  font-size: 1.1em;
}
.fuel-tip {
  margin: 40px auto;
  padding: 30px;
  max-width: 1000px;
  background: #fff6f6;
  border: 1px solid #ffd7d7;
  border-radius: 16px;
  font-family: 'Segoe UI', sans-serif;
  color: #333;
  line-height: 1.8;
  box-shadow: 0 5px 15px rgba(0, 0, 0, 0.08);
}

.fuel-title {
  text-align: center;
  font-size: 1.4em;
  color: #c0392b;
  margin-bottom: 20px;
  font-weight: 700;
}

.fuel-text {
  text-align: center;
  font-size: 1.1em;
  color: #e74c3c;
  font-weight: 500;
  margin: 20px 0;
}

.fuel-text p {
  margin: 10px 0;
  font-style: italic;
}

.fuel-quote {
  background: #ffeaea;
  border-left: 6px solid #e74c3c;
  padding: 18px 20px;
  margin: 20px 0;
  font-style: italic;
  color: #d35400;
  font-size: 1.05em;
}

.fuel-explanation {
  margin: 20px 0;
  font-size: 0.98em;
}

.fuel-explanation ul {
  margin: 10px 0 10px 20px;
  color: #555;
}

.fuel-recommendation {
  background-color: #f8f4ff;
  border: 1px dashed #9b59b6;
  padding: 16px;
  border-radius: 10px;
  margin: 25px 0;
}

.fuel-recommendation ul {
  margin: 10px 0 0 20px;
}

.fuel-final {
  text-align: center;
  font-weight: bold;
  font-size: 1.2em;
  color: #c0392b;
  margin-top: 20px;
  padding: 15px;
  background: linear-gradient(to right, #ffe6e6, #ffcccc);
  border-radius: 10px;
}
.cardio-section {
  margin: 40px auto;
  padding: 30px;
  max-width: 850px;
  font-family: 'Segoe UI', sans-serif;
  background: #f8f9ff;
  border-radius: 16px;
  box-shadow: 0 6px 20px rgba(0, 0, 0, 0.1);
  color: #333;
  line-height: 1.7;
}

.cardio-title {
  text-align: center;
  font-size: 1.6em;
  color: #8e44ad;
  margin-bottom: 20px;
  font-weight: 700;
}

.cardio-intro {
  font-size: 1.1em;
  text-align: center;
  color: #555;
}

.cardio-cycle {
  background: #f0f4ff;
  border-left: 4px solid #3498db;
  padding: 15px 20px;
  margin: 20px 0;
  border-radius: 0 10px 10px 0;
}

.cardio-mode {
  margin: 25px 0;
  padding: 20px;
  border-radius: 12px;
  font-size: 0.98em;
}

.cardio-mode.pre {
  background-color: #e8f5e8;
  border: 1px solid #a5d6a7;
}

.cardio-mode.post {
  background-color: #ffebee;
  border: 1px solid #ef9a9a;
}

.cardio-mode h4 {
  color: #2c3e50;
  margin-bottom: 12px;
  font-size: 1.2em;
}

.tip {
  font-style: italic;
  color: #16a085;
  margin: 10px 0 0;
  font-weight: 500;
}

.cardio-benefits {
  margin-top: 25px;
}

.cardio-benefits h4 {
  color: #27ae60;
  margin-bottom: 12px;
}

.cardio-benefits blockquote {
  background: #fff3cd;
  border-left: 5px solid #ffc107;
  padding: 15px;
  margin: 20px 0;
  font-style: italic;
  color: #856404;
  border-radius: 0 8px 8px 0;
}
.stack-section {
  max-width: 1000px;
  margin: 40px auto;
  padding: 30px;
  font-family: 'Segoe UI', sans-serif;
  color: #333;
  line-height: 1.7;
  background: #fafafa;
  border-radius: 16px;
  box-shadow: 0 6px 20px rgba(0, 0, 0, 0.1);
}

.stack-title {
  text-align: center;
  font-size: 1.8em;
  color: #c0392b;
  margin-bottom: 25px;
}

.intro {
  background: #f0f8ff;
  padding: 20px;
  border-radius: 12px;
  border-left: 5px solid #3498db;
  margin-bottom: 30px;
}

.stack-block {
  margin: 30px 0;
  padding: 22px;
  border-radius: 14px;
  font-size: 0.98em;
}

.stack-block h3 {
  margin-bottom: 12px;
  color: #2c3e50;
}

.stack-block ul {
  margin: 10px 0 10px 20px;
}

.tip {
  font-style: italic;
  color: #7f8c8d;
  font-weight: 500;
  margin: 12px 0 0;
}

/* Цвета для блоков */
.stack-block.pre { background: #e8f8f5; border: 1px solid #a2ded0; }
.stack-block.post { background: #e8f4ff; border: 1px solid #a3c7ef; }
.stack-block.morning { background: #fff9e6; border: 1px solid #ffeaa7; }
.stack-block.cardio { background: #ffeaea; border: 1px solid #fab1a0; }
.stack-block.evening { background: #f5eef8; border: 1px solid #d5a1d9; }

.final {
  text-align: center;
  margin-top: 40px;
  padding: 25px;
  background: #d5f5e3;
  border-radius: 12px;
  font-weight: bold;
  color: #27ae60;
  font-size: 1.1em;
}