.show-stopper-header {
    text-align: center;
    background: linear-gradient(135deg, #854848, #522b2b);
    color: #ffffff;
    padding: 60px 20px;
    border-radius: 14px;
    margin: 50px auto;
    max-width: 1000px;
    box-shadow: 0 10px 30px rgba(0, 0, 0, 0.5);
    position: relative;
    overflow: hidden;
}

/* Анимация мерцания, как вспышка софита */
.show-stopper-header::before {
    content: "";
    position: absolute;
    top: -50%;
    left: -50%;
    width: 200%;
    height: 200%;
    background: radial-gradient(circle, rgba(255,255,255,0.1) 0%, rgba(255,255,255,0) 70%);
    transform: rotate(30deg);
    pointer-events: none;
    animation: flash 6s ease-in-out infinite;
}

@keyframes flash {
    0%, 100% { opacity: 0; }
    50% { opacity: 1; }
}

.show-stopper-header h1 {
    font-size: 56px;
    font-weight: 800;
    letter-spacing: 2px;
    margin: 0 0 20px 0;
    color: #ff5252;
    text-transform: uppercase;
    text-shadow: 0 2px 8px rgba(0, 0, 0, 0.8);
    font-family: 'Impact', 'Arial Black', sans-serif;
}

.show-stopper-header .subtitle {
    font-size: 22px;
    line-height: 1.5;
    color: #ffffff;
    font-weight: 500;
    margin: 0 auto;
    max-width: 900px;
    font-family: 'Segoe UI', sans-serif;
    text-shadow: 0 1px 4px rgba(0, 0, 0, 0.7);
}

.show-stopper-header .subtitle p {
    margin: 8px 0;
    opacity: 0.95;
}

/* Адаптивность */
@media (max-width: 768px) {
    .show-stopper-header h1 {
        font-size: 40px;
    }
    .show-stopper-header .subtitle {
        font-size: 18px;
        padding: 0 15px;
    }
    .show-stopper-header {
        padding: 40px 15px;
    }
}
.intro-section {
    max-width: 900px;
    margin: 50px auto;
    padding: 40px 30px;
    background-color: #ffffff;
    border-radius: 14px;
    box-shadow: 0 8px 25px rgba(0, 0, 0, 0.12);
    font-family: 'Segoe UI', sans-serif;
    line-height: 1.8;
    color: #333;
}

.intro-section h2 {
    font-size: 28px;
    color: #d32f2f;
    text-align: center;
    margin-bottom: 30px;
    font-weight: 700;
    letter-spacing: -0.5px;
}

.intro-section p {
    font-size: 18px;
    margin-bottom: 20px;
    text-align: justify;
    color: #444;
}

.highlight {
    font-weight: 600;
    color: #1a1a1a;
}

.priority {
    font-weight: 600;
    color: #ef6c00;
}

.big-text {
    font-size: 24px;
    font-weight: 700;
    text-align: center;
    margin: 30px 0;
    color: #c62828;
}

.chest {
    color: #d32f2f;
    text-transform: uppercase;
    font-weight: 800;
}

.blast {
    font-weight: 600;
    background-color: #fff3e0;
    padding: 0 4px;
    border-radius: 4px;
}

.showstopper {
    color: #1a1a1a;
    font-weight: 600;
    text-decoration: underline;
}

.champion {
    color: #1976d2;
    font-weight: 600;
}

.weak-spot {
    color: #c62828;
    font-weight: 600;
}

.upper {
    font-style: italic;
    color: #1a1a1a;
    font-weight: 600;
}

/* Цитата — ключевая философия */
.quote {
    font-style: italic;
    color: #1a1a1a;
    background-color: #f8f9fa;
    border-left: 6px solid #d32f2f;
    padding: 20px 25px;
    margin: 30px 0;
    border-radius: 0 10px 10px 0;
    position: relative;
    font-size: 19px;
    line-height: 1.7;
}

.quote .balanced {
    color: #2e7d32;
    font-weight: 600;
}

.quote .link {
    color: #b71c1c;
    font-weight: 600;
}

.quote::before {
    content: "“";
    font-size: 50px;
    color: rgba(211, 47, 47, 0.1);
    font-family: Georgia, serif;
    position: absolute;
    top: 10px;
    left: 15px;
    line-height: 1;
}

.quote::after {
    content: "”";
    font-size: 50px;
    color: rgba(211, 47, 47, 0.1);
    font-family: Georgia, serif;
    position: absolute;
    bottom: 10px;
    right: 15px;
    line-height: 1;
}

/* Адаптивность */
@media (max-width: 768px) {
    .intro-section {
        padding: 25px 20px;
    }
    .intro-section h2 {
        font-size: 24px;
    }
    .intro-section p {
        font-size: 16px;
    }
    .big-text {
        font-size: 20px;
    }
    .quote {
        font-size: 17px;
    }
}
.exercise-block {
    max-width: 850px;
    margin: 50px auto;
    padding: 35px 30px;
    background-color: #ffffff;
    border-radius: 14px;
    box-shadow: 0 8px 25px rgba(0, 0, 0, 0.12);
    font-family: 'Segoe UI', sans-serif;
    position: relative;
    overflow: hidden;
}

/* Синяя полоса слева — символ верхней груди */
.exercise-block::before {
    content: "";
    position: absolute;
    top: 0;
    left: 0;
    width: 12px;
    height: 100%;
    background-color: #1976d2;
    z-index: -1;
    border-radius: 14px 0 0 14px;
}

.exercise-block h3 {
    font-size: 26px;
    color: #d32f2f;
    margin-bottom: 8px;
    font-weight: 700;
    text-transform: uppercase;
    letter-spacing: 1px;
}

.exercise-purpose {
    font-size: 16px;
    color: #666;
    font-style: italic;
    margin-bottom: 25px;
    text-align: center;
}

.phase {
    margin-bottom: 25px;
}

.phase h4 {
    font-size: 18px;
    color: #1a1a1a;
    margin-bottom: 10px;
    font-weight: 600;
    border-bottom: 2px solid #e0e0e0;
    padding-bottom: 5px;
    display: inline-block;
}

.phase p {
    font-size: 17px;
    line-height: 1.7;
    color: #333;
    margin: 0;
}

.focus {
    color: #c62828;
    font-weight: 600;
}

.warning {
    background-color: #fff3e0;
    padding: 0 4px;
    border-radius: 4px;
    font-weight: 600;
}

.tip {
    font-size: 16px;
    font-style: italic;
    color: #2e7d32;
    padding: 15px 20px;
    background-color: #e8f5e8;
    border-left: 5px solid #2e7d32;
    border-radius: 0 8px 8px 0;
    margin-top: 20px;
}

/* Адаптивность */
@media (max-width: 768px) {
    .exercise-block {
        padding: 25px 20px;
    }
    .exercise-block h3 {
        font-size: 22px;
    }
    .phase p {
        font-size: 16px;
    }
    .tip {
        font-size: 15px;
    }
}
.champion-quote {
    max-width: 850px;
    margin: 60px auto;
    padding: 40px 35px;
    background-color: #ffffff;
    border-radius: 14px;
    box-shadow: 0 6px 20px rgba(0, 0, 0, 0.08);
    font-family: 'Segoe UI', sans-serif;
    position: relative;
    overflow: hidden;
    color: #333;
    border: 1px solid #e0e0e0;
}

.champion-quote h3 {
    font-size: 24px;
    color: #1976d2;
    text-align: center;
    margin-bottom: 25px;
    letter-spacing: 1px;
    text-transform: uppercase;
    font-weight: 600;
    position: relative;
}

.champion-quote h3::after {
    content: "";
    display: block;
    width: 60px;
    height: 3px;
    background-color: #ffeb3b;
    margin: 10px auto 0;
    border-radius: 2px;
}

.champion-quote blockquote {
    font-style: italic;
    font-size: 18px;
    line-height: 1.8;
    margin: 0;
    color: #444;
    position: relative;
    z-index: 2;
}

.champion-quote blockquote p {
    margin-bottom: 16px;
}

/* Цветовые акценты в светлой палитре */
.focus {
    color: #1a1a1a;
    font-weight: 600;
}

.heavy {
    color: #ef6c00;
    font-weight: 600;
}

.max {
    color: #d32f2f;
    font-weight: 700;
}

.alternative {
    color: #1976d2;
    font-weight: 600;
}

.form {
    color: #2e7d32;
    font-weight: 600;
}

.champion-quote .speaker {
    text-align: right;
    font-size: 17px;
    font-style: normal;
    margin-top: 25px;
    color: #555;
    font-weight: 500;
}

/* Красивые кавычки в тёмно-сером */
.champion-quote blockquote::before {
    content: """;
    font-size: 60px;
    color: rgba(0, 0, 0, 0.08);
    font-family: Georgia, serif;
    position: absolute;
    top: -20px;
    left: -10px;
    z-index: 1;
}

.champion-quote blockquote::after {
    content: """;
    font-size: 60px;
    color: rgba(0, 0, 0, 0.08);
    font-family: Georgia, serif;
    position: absolute;
    bottom: -30px;
    right: -10px;
    z-index: 1;
}

/* Лёгкая полоса слева для визуального интереса */
.champion-quote::before {
    content: "";
    position: absolute;
    top: 0;
    left: 0;
    width: 6px;
    height: 100%;
    background-color: #1976d2;
    border-radius: 14px 0 0 14px;
}

/* Адаптивность */
@media (max-width: 768px) {
    .champion-quote {
        padding: 30px 20px;
        margin: 40px 15px;
    }
    .champion-quote h3 {
        font-size: 20px;
    }
    .champion-quote blockquote {
        font-size: 17px;
    }
    .champion-quote .speaker {
        font-size: 15px;
    }
    .champion-quote::before {
        width: 4px;
    }
}
.instinct-section {
    max-width: 850px;
    margin: 60px auto;
    padding: 35px 30px;
    background-color: #ffffff;
    border-radius: 14px;
    box-shadow: 0 6px 20px rgba(0, 0, 0, 0.08);
    font-family: 'Segoe UI', sans-serif;
    position: relative;
    overflow: hidden;
    color: #333;
    border: 1px solid #e0e0e0;
}

/* Левая полоса — цвет инстинкта и гибкости */
.instinct-section::before {
    content: "";
    position: absolute;
    top: 0;
    left: 0;
    width: 6px;
    height: 100%;
    background-color: #7b1fa2; /* Фиолетовый — индивидуальность, инстинкт */
    border-radius: 14px 0 0 14px;
}

.instinct-section h3 {
    font-size: 26px;
    color: #7b1fa2;
    text-align: center;
    margin-bottom: 25px;
    font-weight: 700;
    letter-spacing: 0.5px;
    position: relative;
}

.instinct-section h3::after {
    content: "";
    display: block;
    width: 50px;
    height: 3px;
    background-color: #b39ddb;
    margin: 10px auto 0;
    border-radius: 2px;
}

/* Цитата — как живое интервью */
.instinct-quote {
    font-style: italic;
    color: #444;
    background-color: #f9f9f9;
    border-left: 5px solid #7b1fa2;
    padding: 20px 25px;
    margin: 20px 0;
    border-radius: 0 10px 10px 0;
    line-height: 1.7;
}

.instinct-quote p {
    margin: 10px 0;
    font-size: 17px;
}

/* Блок ключевых принципов */
.key-points {
    margin-top: 30px;
}

.key-points h4 {
    font-size: 18px;
    color: #1a1a1a;
    margin-bottom: 15px;
    font-weight: 600;
    border-bottom: 2px solid #e0e0e0;
    padding-bottom: 5px;
}

.key-points ul {
    list-style-type: none;
    padding: 0;
    margin: 0;
}

.key-points li {
    font-size: 17px;
    color: #333;
    margin-bottom: 12px;
    padding-left: 20px;
    position: relative;
}

.key-points li::before {
    content: "•";
    color: #7b1fa2;
    font-weight: bold;
    position: absolute;
    left: 0;
    top: 0;
    font-size: 18px;
}

.key-points strong {
    color: #1a1a1a;
    font-weight: 600;
}

/* Адаптивность */
@media (max-width: 768px) {
    .instinct-section {
        padding: 25px 20px;
    }
    .instinct-section h3 {
        font-size: 22px;
    }
    .instinct-quote {
        font-size: 16px;
    }
    .key-points li {
        font-size: 16px;
    }
}
.training-schedule {
    max-width: 900px;
    margin: 60px auto;
    padding: 35px 30px;
    background-color: #ffffff;
    border-radius: 14px;
    box-shadow: 0 6px 20px rgba(0, 0, 0, 0.08);
    font-family: 'Segoe UI', sans-serif;
    text-align: center;
    position: relative;
    overflow: hidden;
    border: 1px solid #e0e0e0;
}

/* Левая полоса — синяя, символ порядка и структуры */
.training-schedule::before {
    content: "";
    position: absolute;
    top: 0;
    left: 0;
    width: 6px;
    height: 100%;
    background-color: #1976d2;
    border-radius: 14px 0 0 14px;
}

.training-schedule h3 {
    font-size: 26px;
    color: #1976d2;
    margin-bottom: 25px;
    font-weight: 700;
    letter-spacing: 0.5px;
    position: relative;
}

.training-schedule h3::after {
    content: "";
    display: block;
    width: 60px;
    height: 3px;
    background-color: #bbdefb;
    margin: 10px auto 0;
    border-radius: 2px;
}

/* Сетка из 6 дней (включая отдых) */
.weekly-grid {
    display: grid;
    grid-template-columns: repeat(6, 2fr);
    gap: 12px;
    margin: 20px 0;
}

.day {
    padding: 20px 10px;
    border-radius: 10px;
    color: white;
    font-weight: 600;
    transition: transform 0.2s ease, box-shadow 0.2s ease;
    position: relative;
}

.day span {
    display: block;
    font-size: 15px;
    font-weight: 400;
    margin-top: 6px;
    opacity: 0.9;
}

/* Цвета для каждого дня */
.day.legs    { background: #e91e63; } /* Розовый — ноги */
.day.shoulders { background: #9c27b0; } /* Фиолетовый — плечи */
.day.back    { background: #3f51b5; } /* Синий — спина */
.day.chest   { background: #d32f2f; } /* Красный — грудь */
.day.arms    { background: #009688; } /* Бирюзовый — руки */
.day
.chest-workout {
    max-width: 800px;
    margin: 60px auto;
    padding: 35px 30px;
    background-color: #ffffff;
    border-radius: 14px;
    box-shadow: 0 6px 20px rgba(0, 0, 0, 0.08);
    font-family: 'Segoe UI', sans-serif;
    position: relative;
    overflow: hidden;
    border: 1px solid #e0e0e0;
}

/* Левая полоса — красная, символ груди и мощи */
.chest-workout::before {
    content: "";
    position: absolute;
    top: 0;
    left: 0;
    width: 6px;
    height: 100%;
    background-color: #d32f2f;
    border-radius: 14px 0 0 14px;
}

.chest-workout h3 {
    font-size: 26px;
    color: #d32f2f;
    text-align: center;
    margin-bottom: 25px;
    font-weight: 700;
    letter-spacing: 0.5px;
    position: relative;
}

.chest-workout h3::after {
    content: "";
    display: block;
    width: 60px;
    height: 3px;
    background-color: #ffcdd2;
    margin: 10px auto 0;
    border-radius: 2px;
}

/* Таблица */
.workout-table {
    width: 100%;
    border-collapse: collapse;
    margin: 20px 0;
    font-size: 17px;
}

.workout-table thead {
    background-color: #d32f2f;
    color: #ffffff;
}

.workout-table thead th {
    padding: 14px 12px;
    text-align: left;
    font-weight: 600;
    font-size: 16px;
}

.workout-table tbody td {
    padding: 14px 12px;
    border-bottom: 1px solid #eee;
    color: #444;
}

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

.workout-table tbody tr:hover {
    background-color: #ffebee;
    transform: scale(1.005);
    transition: all 0.2s ease;
}

/* Адаптивность: на мобильных — карточки */
@media (max-width: 600px) {
    .workout-table thead {
        display: none;
    }

    .workout-table tbody tr {
        display: block;
        margin-bottom: 20px;
        border: 1px solid #e0e0e0;
        border-radius: 10px;
        padding: 12px;
        background-color: #fdf2f2;
    }

    .workout-table tbody td {
        display: block;
        text-align: right;
        padding: 6px 0;
        position: relative;
        padding-left: 120px;
        min-height: 40px;
    }

    .workout-table tbody td::before {
        content: attr(data-label);
        position: absolute;
        left: 15px;
        top: 6px;
        width: 100px;
        font-weight: 600;
        color: #d32f2f;
        text-align: left;
    }
}

/* Блок примечания */
.note {
    font-size: 16px;
    color: #555;
    background-color: #fff3e0;
    padding: 15px 20px;
    border-left: 5px solid #ff9800;
    border-radius: 0 8px 8px 0;
    margin-top: 20px;
    font-style: italic;
    line-height: 1.6;
}

/* Адаптивность общая */
@media (max-width: 768px) {
    .chest-workout {
        padding: 25px 20px;
    }
    .chest-workout h3 {
        font-size: 22px;
    }
}
.split-container {
            display: grid;
            grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
            gap: 20px;
            margin: 30px 0;
        }
        
        .day-card {
            background: white;
            border-radius: 8px;
            padding: 20px;
            box-shadow: 0 4px 6px rgba(0,0,0,0.1);
            transition: transform 0.3s ease;
        }
        
        .day-card:hover {
            transform: translateY(-5px);
        }
        
        .day-title {
            font-weight: bold;
            color: #2c3e50;
            font-size: 1.2em;
            margin-bottom: 10px;
            padding-bottom: 10px;
            border-bottom: 2px solid #e74c3c;
        }
        
        .muscle-group {
            color: #e74c3c;
            font-weight: bold;
        }
        
        .rest-day {
            background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
            color: white;
        }
        
        .rest-day .day-title {
            color: white;
            border-bottom-color: white;
        }
        
        .pros-cons {
            background: white;
            border-radius: 8px;
            padding: 25px;
            box-shadow: 0 4px 6px rgba(0,0,0,0.1);
            margin: 30px 0;
        }
        
        .pros {
            color: #27ae60;
        }
        
        .cons {
            color: #c0392b;
        }
        
        .exercise-list {
            background: white;
            border-radius: 8px;
            padding: 25px;
            box-shadow: 0 4px 6px rgba(0,0,0,0.1);
            margin: 30px 0;
        }
        
       
        
        .note {
            background: #fff3cd;
            border-left: 4px solid #ffc107;
            padding: 15px;
            margin: 20px 0;
            border-radius: 4px;
        }
        
        @media (max-width: 768px) {
            .split-container {
                grid-template-columns: 1fr;
            }
        }