p {
      font-size: 16px;
      text-align: justify;
      margin-bottom: 18px;
    }

    .definition {
      background-color: #e8f4fc;
      border-left: 5px solid #3498db;
      padding: 14px 16px;
      margin: 20px 0;
      font-style: italic;
      border-radius: 0 8px 8px 0;
    }

    .highlight {
      background-color: #fff3cd;
      padding: 14px;
      border-left: 4px solid #ffc107;
      margin: 20px 0;
      font-weight: 500;
      border-radius: 0 8px 8px 0;
    }

    .quote {
      font-style: italic;
      color: #2c3e50;
      text-align: center;
      margin: 25px 0;
      font-size: 17px;
      padding: 10px;
      background-color: #f0f0f0;
      border-radius: 8px;
    }

    .footer {
      text-align: center;
      margin-top: 40px;
      font-size: 14px;
      color: #777;
      font-style: italic;
    }
.tip {
      background-color: #d1ecf1;
      padding: 14px;
      border-left: 5px solid #0dcaf0;
      margin: 20px 0;
      font-weight: 500;
      border-radius: 0 8px 8px 0;
    }
 h1, h2, h3 {
      color: #c00;
      text-align: center;
    }

    h1 {
      font-size: 28px;
      margin-bottom: 10px;
      text-transform: uppercase;
      letter-spacing: 1.5px;
    }

    h2 {
      font-size: 24px;
      border-bottom: 2px solid #e67e22;
      padding-bottom: 6px;
      margin-top: 30px;
      color: #d35400;
    }

    h3 {
      font-size: 20px;
      color: #2c3e50;
      margin-top: 25px;
    }
.split-container {
    display: flex;
    flex-wrap: wrap;
    gap: 15px;
    margin: 25px 0;
    justify-content: center;
  }

  .day-card {
    background-color: #fff;
    border: 1px solid #ddd;
    border-radius: 10px;
    padding: 18px;
    width: 280px;
    box-shadow: 0 3px 8px rgba(0, 0, 0, 0.08);
    transition: transform 0.2s ease, box-shadow 0.2s ease;
  }

  .day-card:hover {
    transform: translateY(-5px);
    box-shadow: 0 6px 12px rgba(0, 0, 0, 0.12);
  }

  .day-card h3 {
    margin-top: 0;
    color: #e74c3c;
    font-size: 18px;
    text-align: center;
  }

  .muscles {
    font-size: 16px;
    color: #2c3e50;
    margin: 10px 0;
    list-style-type: none;
    padding: 0;
  }

  .muscles li {
    padding: 4px 0;
    display: flex;
    align-items: center;
  }

  .muscles li:before {
    content: "•";
    color: #e67e22;
    font-weight: bold;
    margin-right: 8px;
  }

  .note {
    background-color: #d1ecf1;
    padding: 14px;
    border-left: 5px solid #0dcaf0;
    margin: 25px 0;
    font-size: 15px;
    font-weight: 500;
    border-radius: 0 8px 8px 0;
  }
 .protocol {
      background-color: #fff;
      border: 1px solid #ddd;
      border-radius: 10px;
      padding: 20px;
      margin: 25px 0;
      box-shadow: 0 3px 8px rgba(0, 0, 0, 0.08);
    }

    .protocol h3 {
      margin-top: 0;
      color: #e74c3c;
      font-size: 20px;
      display: flex;
      align-items: center;
    }

    .protocol h3:before {
      content: "🔥";
      margin-right: 10px;
    }

    .round2 h3:before {
      content: "💧";
    }

    .round2 {
      border-left: 5px solid #3498db;
    }
.day-header {
      background-color: #e74c3c;
      color: white;
      padding: 12px 16px;
      border-radius: 8px;
      text-align: center;
      font-size: 20px;
      font-weight: bold;
      margin: 25px 0 15px 0;
      text-transform: uppercase;
      letter-spacing: 1px;
    }

    table {
      width: 100%;
      border-collapse: collapse;
      margin: 20px 0;
      box-shadow: 0 2px 5px rgba(0, 0, 0, 0.1);
      background-color: #fff;
    }

    th {
      background-color: #c00;
      color: white;
      padding: 12px;
      text-align: left;
      font-weight: bold;
    }

    td {
      padding: 12px;
      border-bottom: 1px solid #ddd;
    }

    tr:nth-child(even) {
      background-color: #fdf2f2;
    }

    tr:hover {
      background-color: #fde8e8;
    }
.supp-container {
      background-color: #fff;
      padding: 25px;
      border-radius: 10px;
      box-shadow: 0 3px 10px rgba(0, 0, 0, 0.08);
      border: 1px solid #e0e0e0;
    }

    .supp-title {
      font-size: 20px;
      color: #d35400;
      margin-bottom: 15px;
      font-weight: bold;
      text-align: center;
    }

    .supp-text {
      font-size: 16px;
      text-align: justify;
      margin-bottom: 20px;
      color: #2c3e50;
    }