.intro {
            font-weight: bold;
            font-size: 1.1em;
        }
        .highlight {
            background-color: #fffde7;
            padding: 10px;
            border-left: 4px solid #ffc107;
        }
        .author {
            font-style: italic;
            text-align: right;
        }
  h2 {
            color: #d32f2f;
            font-size: 1.8em;
            border-bottom: 2px solid #ffc107;
            padding-bottom: 5px;
            margin-top: 40px;
        }
        h3 {
            color: #1976d2;
            font-size: 1.4em;
            margin-top: 25px;
        }
        p {
            margin-bottom: 15px;
        }
        .highlight-box {
            background-color: #e3f2fd;
            border-left: 4px solid #1976d2;
            padding: 15px;
            margin: 20px 0;
            border-radius: 0 4px 4px 0;
        }
        .principle {
            background-color: #fff8e1;
            padding: 15px;
            margin: 15px 0;
            border-left: 4px solid #ffa000;
            border-radius: 0 4px 4px 0;
        }
        .principle-title {
            font-weight: bold;
            color: #d32f2f;
            font-size: 1.1em;
            margin-bottom: 10px;
        }
        .quote {
            font-style: italic;
            color: #555;
            padding-left: 20px;
            border-left: 3px solid #9e9e9e;
            margin: 20px 0;
        }
.split-container {
            display: flex;
            flex-wrap: wrap;
            gap: 15px;
            margin: 25px 0;
        }
        .split-day {
            background-color: #fff8e1;
            border: 1px solid #ffd54f;
            padding: 15px;
            border-radius: 8px;
            flex: 1 1 200px;
            box-shadow: 0 2px 5px rgba(0,0,0,0.1);
        }
        .split-day h3 {
            color: #d32f2f;
            margin-top: 0;
            font-size: 1.2em;
        }
        .split-day.off-day {
            background-color: #e8f5e9;
            border-color: #81c784;
        }
        .split-day.repeat-day {
            background-color: #f3e5f5;
            border-color: #ba68c8;
        }
.workout-table {
            width: 100%;
            border-collapse: collapse;
            margin: 20px 0;
            box-shadow: 0 2px 5px rgba(0,0,0,0.1);
        }
        .workout-table th {
            background-color: #1976d2;
            color: white;
            padding: 12px;
            text-align: left;
        }
        .workout-table td {
            padding: 10px;
            border-bottom: 1px solid #ddd;
        }
        .workout-table tr:nth-child(even) {
            background-color: #f2f2f2;
        }
        .workout-table tr:hover {
            background-color: #e3f2fd;
        }
        .note {
            background-color: #fff8e1;
            padding: 15px;
            margin: 20px 0;
            border-left: 4px solid #ffa000;
            border-radius: 0 4px 4px 0;
        }
        .note-title {
            font-weight: bold;
            color: #d32f2f;
            margin-bottom: 8px;
        }
        .exercise-name {
            font-weight: bold;
            color: #1976d2;
        }
.muscle-group {
            text-align: center;
            font-weight: bold;
            font-size: 1.2em;
            color: #d32f2f;
            margin: 30px 0 15px;
            background-color: #e3f2fd;
            padding: 10px;
            border-radius: 5px;
        }
  .phase-container {
            display: flex;
            flex-wrap: wrap;
            gap: 20px;
            margin: 30px 0;
        }
        .phase-card {
            flex: 1 1 300px;
            background: white;
            border-radius: 8px;
            overflow: hidden;
            box-shadow: 0 3px 10px rgba(0,0,0,0.1);
            transition: transform 0.3s;
        }
        .phase-card:hover {
            transform: translateY(-5px);
        }
        .phase-header {
            padding: 15px 20px;
            color: white;
            font-weight: bold;
            font-size: 1.2em;
        }
        .phase-1 .phase-header { background: #4CAF50; }
        .phase-2 .phase-header { background: #2196F3; }
        .phase-3 .phase-header { background: #FF5722; }
        .phase-4 .phase-header { background: #9C27B0; }
        .phase-content {
            padding: 20px;
        }
        .phase-content p {
            margin-bottom: 15px;
        }
        .highlight {
            background-color: #fffde7;
            padding: 15px;
            margin: 25px 0;
            border-left: 4px solid #ffc107;
            border-radius: 0 4px 4px 0;
        }
        .highlight-title {
            font-weight: bold;
            color: #d32f2f;
            margin-bottom: 10px;
            font-size: 1.1em;
        }
 .training-plan {
            background-color: white;
            border-radius: 8px;
            padding: 25px;
            box-shadow: 0 3px 10px rgba(0,0,0,0.1);
            margin-bottom: 30px;
        }
        .abs-section {
            margin-bottom: 30px;
        }
        .abs-title {
            color: #1976d2;
            font-size: 1.3em;
            margin-bottom: 15px;
            padding-bottom: 5px;
            border-bottom: 2px solid #ffc107;
        }
        .exercise-list {
            margin-left: 20px;
        }
        .exercise-item {
            margin-bottom: 10px;
            position: relative;
            padding-left: 25px;
        }
        .exercise-item:before {
            content: "•";
            color: #d32f2f;
            font-size: 1.5em;
            position: absolute;
            left: 0;
            top: -5px;
        }
        .note-box {
            background-color: #e3f2fd;
            padding: 15px;
            border-radius: 5px;
            margin: 20px 0;
            border-left: 4px solid #1976d2;
        }
        .note-title {
            font-weight: bold;
            color: #d32f2f;
            margin-bottom: 8px;
        }
.quote2 {
    font-style: italic;
    padding: 15px 20px;
    margin: 20px 0;
    background: #fdf2e6;
    border: 1px dashed #d85000;
    color: #555;
    position: relative;
    font-size: 1.05em;
}

.quote2 cite {
    display: block;
    text-align: right;
    font-style: normal;
    font-weight: bold;
    color: #d85000;
    margin-top: 10px;
}
.card-list {
    list-style: none;
    padding: 0;
    display: grid;
    gap: 15px;
  }
  .card-list li {
    background: white;
    padding: 18px 20px;
    border-radius: 10px;
    box-shadow: 0 3px 10px rgba(0,0,0,0.08);
    border-left: 4px solid #FF5722;
    transition: transform 0.3s, box-shadow 0.3s;
  }
  .card-list li:hover {
    transform: translateY(-3px);
    box-shadow: 0 5px 15px rgba(0,0,0,0.1);
  }
  .card-list li::before {
    content: "→";
    color: #FF5722;
    margin-right: 10px;
    font-weight: bold;
  }
.creative-list {
    list-style: none;
    padding-left: 5px;
  }
  .creative-list li {
    padding: 12px 0 12px 35px;
    position: relative;
    margin-bottom: 8px;
    border-bottom: 1px dashed #e0e0e0;
  }
  .creative-list li::before {
    content: "";
    position: absolute;
    left: 0;
    top: 50%;
    transform: translateY(-50%);
    width: 25px;
    height: 25px;
    background: #2196F3;
    border-radius: 50%;
    display: flex;
    align-items: center;
    justify-content: center;
    color: white;
    font-weight: bold;
    font-size: 12px;
  }
  .creative-list li:nth-child(1)::before { content: "1"; background: #FF9800; }
  .creative-list li:nth-child(2)::before { content: "2"; background: #4CAF50; }
  .creative-list li:nth-child(3)::before { content: "3"; background: #9C27B0; }
.creative-list li:nth-child(4)::before { content: "4"; background: #352fe0; }
.creative-list li:nth-child(5)::before { content: "5"; background: #352fe0; }

.animated-list {
    list-style: none;
    padding-left: 0;
  }
  .animated-list li {
    padding: 15px;
    margin-bottom: 10px;
    background: linear-gradient(90deg, #f5f5f5 0%, white 50%);
    position: relative;
    overflow: hidden;
    border-radius: 5px;
    transition: all 0.4s;
  }
  .animated-list li::after {
    content: "";
    position: absolute;
    left: 0;
    top: 0;
    height: 100%;
    width: 5px;
    background: linear-gradient(to bottom, #FF416C, #FF4B2B);
    transition: width 0.3s;
  }
  .animated-list li:hover {
    transform: translateX(10px);
    box-shadow: 0 5px 15px rgba(0,0,0,0.1);
  }
  .animated-list li:hover::after {
    width: 8px;
  }